Carbs, Fats, and Calories in Nuts and Seeds

Mixed Nuts In A Wooden Bowl
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This table shows data for one ounce of the nuts and seeds listed, including the grams of total carbohydrate, fiber, net carb and the different types of fats. To calculate the total polyunsaturated fat, add the omega-3 and omega-6 figures together. Note that if the nuts or seeds are roasted in oil, there will be more oil and calories than is shown.

Tip: For best quality, store nuts and seeds in the refrigerator or freezer so the oils won't go rancid.

Nuts and seeds with high levels of polyunsaturated fats (omega-3 fats and omega-6 fats) go rancid more easily, as do nuts and seeds which are broken, chopped, or ground into meal.

For more information about each nutrient, see:

* Coconut - dried and unsweetened

Carbohydrates and Fats in Nuts and Seeds (1 Ounce)

 CalTot. CarbFiberNet CarbSat. FatMono Fatω-3 Fatω-6 Fat
Brazil Nuts1843.
Chia Seeds13712.310.
Flax Seeds1508.17.6.512.16.31.7
Macadamia Nuts20142.41.63.416.50.06.36
Pine Nuts1883.712.
Pumpkin Seeds15151.13.92.440.515.8
Sesame Seeds1606.
Sunflower Seeds1645.

In addition to healthy fats, most nuts and seeds are packed with nutrients, especially fiber, minerals (such as magnesium and calcium), and phytonutrients. It makes sense when you realize that nuts and seeds are meant to nourish the seedling until it sprouts roots and leaves, allowing the plant to begin to gather and make nutrients on its own.

All this, plus nuts and seeds have very little carbohydrate.

In a study of the Mediterranean, olive oil and/or nuts were added to the diets of the participants. Besides some suggestions of positive health outcomes in terms of cardiovascular disease, reversing metabolic syndrome, and cognitive decline, it is notable that adding olive or nuts did not end up increasing the amount of calories that people ate. It seems that these foods are so satiating that the participants naturally cut back on other sources of calories.

Want more specific information? Check out these links to health and nutrition information about:

The FDA has approved this health claim: "Scientific evidence suggests but does not prove that eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."


Babio, N. Toledo, E. et al. .Mediterranean diets and metabolic syndrome status in the PREDIMED randomized trial. Canadian Medical Association Journal, 2014 Nov 18; 186(17)

Estruch, R. Ros, E. et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. New England Journal of Medicine. 2013; 368:1279-1290

USDA National Nutrient Database for Standard Reference, Release 21.

Valls-Pedret C, Sala-Vila, A, et. al  Mediterranean Diet and Age-Related Cognitive Decline. JAMA Internal Medicine, 2015 2015; 175(7):1094-1103

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