Nuts, seeds and oleaginous fruit

Seeds, kernels, nuts (average), unsalted

Nuts, seeds and oleaginous fruit 618 kcal / 100 g FSVO V7.1

100 g of Seeds, kernels, nuts (average), unsalted provides 618 kcal (2,550 kJ). Its composition stands out for its content of fat (52.9 g), phosphorus (440 mg) and magnesium (210 mg) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

The essentials for 100 g

Protein20.8 g 42%

Fat52.9 g 76%

Carbohydrates9.4 g 4%

Dietary fibre10.1 g 34%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	618 kcal (2,550 kJ)C	31%
Protein	20.8 gC	42%
Fat	52.9 gC	76%
of which saturated fat	7.6 gC	38%
of which polyunsaturated	15 gC	n/a
of which omega-3	1.9 gC	n/a
Carbohydrates	9.4 gC	4%
of which sugars	4.3 gC	5%
Dietary fibre	10.1 gC	34%
Water	9.9 gC	n/a
Alcohol	0 gC	n/a
Minerals
Calcium	160 mgC	20%
Iron	3.6 mgC	26%
Magnesium	210 mgC	56%
Phosphorus	440 mgC	63%
Potassium	670 mgC	34%
Sodium	9 mgC	0%
Zinc	3.5 mgC	35%
Vitamins
Vitamin D	0 µgC	0%
Vitamin B12	0 µgC	0%
Vitamin C	1 mgC	1%
Folate	82 µgC	41%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein42%

Fat76%

Carbohydrates4%

Dietary fibre34%

Phosphorus63%

Magnesium56%

Folate41%

Zinc35%

Potassium34%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Peanut	− 5.3 g	+ 3.8 g	− 5 kcal
vs Pistachio, dried	− 4.7 g	+ 2.6 g	− 3 kcal
vs Cashew nut	− 0.7 g	+ 4.8 g	− 1 kcal
vs Sunflower seeds	− 4.3 g	− 1.6 g	− 3 kcal
vs Brazil nut	+ 3.8 g	− 13.6 g	− 80 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

Hazelnut661 kcal

Walnut709 kcal

Peanut623 kcal

Pistachio, dried621 kcal

Cashew nut619 kcal

Sunflower seeds621 kcal

Sesame seeds, peeled660 kcal

Frequently asked questions

How many calories in 100 g of Seeds, kernels, nuts (average), unsalted?

100 g of Seeds, kernels, nuts (average), unsalted provides 618 kcal, i.e. 2,550 kJ (FSVO data V7.1).

How much protein in 100 g of Seeds, kernels, nuts (average), unsalted?

100 g provides 20.8 g of protein, i.e. 42% of the adult reference value (50 g).

What is the fat content of 100 g of Seeds, kernels, nuts (average), unsalted?

100 g contains 52.9 g of fat, of which 7.6 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Seeds, kernels, nuts (average), unsalted” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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