Nuts and Seeds Nutrition Information

The following is derived from Food Standards Australia New Zealand’s (FSANZ) excellent nutrient database, which you can find here. Th exception is wattle seeds which is from here. All values are per 100 grams.

per 100 grams	Energy (kJ)	Moisture (g)	Protein (g)	Fat (g)	Fibre (g)	Sugars (g) (g)	Starch (g)
RDI women 50-70y (g / d)					25
RDI men 50-70y (g / d)					30
Almond	2,386	5.0	20	51	11	5.2	0.2
Brazil nut	2,886	2.4	14	69	9	2.1	0.3
Cashew	2,540	3.5	17	49	6	5.5	17.4
Chestnut	727	48.2	3	0	15	3.3	28.8
Macadamia	2,689	4.6	15	61	10	4.4	0.7
Hazelnut	3,086	2.0	7	77	8	4.6	0.0
Peanut	2,376	4.8	25	47	8	5.1	3.8
Pecan	2,973	3.5	10	72	8	4.3	0.6
Pine nut	2,925	1.8	13	70	5	3.4	1.1
Pistachio	2,283	4.7	17	49	8	7.1	0.7
Walnut	2,904	3.0	14	69	6	2.7	0.3
Chia	1,825	5.6	24	30	33	0.7	2.4
Hemp	2,452	6.5	30	51	4	2.3	0.2
Linseed/flax	1,883	6.4	22	33	33	1.5	1.3
Poppy	2,143	6.0	18	42	20	3.0	5.6
Pumpkin	2,249	6.7	30	45	5	1.3	0.8
Sesame	2,362	4.8	25	48	13	2.1	1.0
Sunflower	2,620	2.7	22	56	10	0.6	5.6
Wattle	1183		20.3	6.1	54

RDI: Recommended dietary intake. kJ: kilojoules. There are 4.18 kJ per calorie.

Data source: FSANZ (2025). (Ref)