Nuts and seeds are calorie-dense whole foods packed with healthy fats, protein, fibre, and minerals. A typical 1 oz (28g) serving runs 150–200 calories, so portion control matters — but per ounce, they deliver more nutrition than almost any other snack food.
Pumpkin seeds are an outstanding source of magnesium and zinc. Chia and flax seeds dominate on fibre per gram. Sunflower seeds are a standout for vitamin E. Pistachios and pecans offer good fats with notable potassium. The fat content is mostly monounsaturated and polyunsaturated — the heart-healthy kinds. Eating a small handful (about 1 oz) daily is associated with positive cardiovascular outcomes in long-term studies.
📊 Nuts & Seeds — Nutrition Comparison
| Food | Calories |
|---|---|
| Flax Seeds 2 tablespoons (21g) | 112 |
| Hemp Hearts 3 tablespoons (30g) | 166 |
| Pecans 1 ounce (28g) | 193 |
| Pumpkin Seeds 1 oz (28g) | 157 |
| Sunflower Seeds 1 ounce (28g) | 163 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.