Nutrients, What Research Shows & Safety.
Nuts and seeds are food first. Explore each one: what is in it (measured by USDA), what research in people has and has not found for health goals, a normal serving, and what to check before you eat it: allergy, selenium, medicines, oxalate and choking risk in young children.
Search by nut or seed, benefit, body system, goal, symptom or lab test. Each result explains why it matches and how strong the evidence is.
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Prunus dulcis
Vitamin ECopperManganeseMagnesiumFiber
Normal serving (USDA): 1 ounce (28 g), about 23 whole kernels
What meta-analyses of randomized trials found for almonds and cholesterol, blood pressure, body weight and inflammation markers, plus tree nut allergy and almond milk cautions.
Juglans regia
CopperManganeseMagnesium
Normal serving (USDA): 1 ounce (28 g), about 14 halves
What meta-analyses of randomized trials found for walnuts and blood cholesterol, triglycerides and blood pressure, what the FDA allows on labels, and tree nut allergy cautions.
Bertholletia excelsa
SeleniumCopperMagnesiumPhosphorusManganese
Normal serving (USDA): 1 ounce (28 g), about 6 kernels
Brazil nuts as a food: why their selenium is the main safety point, USDA nutrient values, what trials found on selenium status and cholesterol, allergy, aflatoxin and choking.
Pistacia vera
CopperVitamin B6Thiamin (B1)ManganeseProtein
Normal serving (USDA): 1 ounce (28 g), about 49 kernels
What meta-analyses of randomized trials found for pistachios and blood sugar, insulin, cholesterol ratios and blood pressure, with limits, tree nut allergy and salt cautions.
Anacardium occidentale
CopperManganeseMagnesiumZincPhosphorus
Normal serving (USDA): 1 ounce (28 g)
Cashews as a food: USDA nutrients, what trials found on cholesterol, blood pressure and diabetes, plus tree nut allergy, oxalate and choking safety facts.
Carya illinoinensis
ManganeseCopperThiamin (B1)Zinc
Normal serving (USDA): 1 ounce (19 halves, 28 g)
Pecans as a food: USDA nutrients, what trials found on cholesterol, blood sugar and weight, plus tree nut allergy, walnut cross-reactivity and choking safety.
Corylus avellana
ManganeseCopperVitamin EThiamin (B1)Magnesium
Normal serving (USDA): 1 ounce (28.35 g), about 21 whole kernels
Hazelnuts (filberts) as a food: USDA nutrients, what trials found for LDL cholesterol and weight, tree nut and birch-pollen allergy, choking and storage.
Macadamia integrifolia, Macadamia tetraphylla
ManganeseThiamin (B1)Copper
Normal serving (USDA): 1 ounce (28.35 g), about 10-12 kernels
Macadamia nuts as a food: USDA nutrients, the FDA heart claim and what trials found, tree nut allergy, choking, why they are toxic to dogs, and storage.
Pinus pinea, Pinus koraiensis
ManganeseCopperVitamin EMagnesiumZinc
Normal serving (USDA): 1 ounce (28.35 g), about 167 kernels
Pine nuts as a food: what USDA lists in them, the odd bitter-taste problem called pine mouth, allergy and choking cautions, and what research does and does not show.
Castanea sativa, Castanea mollissima
Copper
Normal serving (USDA): 1 ounce (28 g), raw peeled
Chestnuts as a food: low-fat and starchy with vitamin C, what research says, latex-fruit allergy links, and why poisonous horse chestnuts are a different plant.
Canarium ovatum
CopperManganeseThiamin (B1)MagnesiumPhosphorus
Normal serving (USDA): 1 ounce (28.35 g), about 15 kernels
Pili nuts as a food: USDA nutrient values, how little human research exists, one reported US allergy case, saturated fat, choking cautions and honest limits of the evidence.
Arachis hypogaea
CopperManganeseFolateVitamin EMagnesium
Normal serving (USDA): 1 ounce (28.35 g)
Peanuts as a food: a legume eaten like a nut, peanut vs tree nut allergy, early introduction for babies, aflatoxin, boiled peanuts, heart evidence and calories.
Arachis hypogaea, Prunus dulcis, Anacardium occidentale, Sesamum indicum
ManganeseVitamin ECopperMagnesiumProtein
Normal serving (USDA): 2 tablespoons (about 32 g) peanut butter
Peanut, almond, cashew and sesame (tahini) butters compared: USDA nutrients, label ingredients, allergy, choking, aflatoxin limits and what studies say.
Salvia hispanica
Omega-3 (ALA)FiberManganeseCopperSelenium
Normal serving (USDA): 1 ounce (28 g)
Chia seeds as a food: what meta-analyses and a weight-loss trial found, one case report of swallowing dry seeds, and allergy points including sesame.
Linum usitatissimum
Omega-3 (ALA)
Normal serving (USDA): 1 tablespoon, ground (7 g)
Flaxseed as a food: what meta-analyses of trials found for cholesterol and blood pressure, one small study of ground versus whole seed, and cautions.
Cannabis sativa (seed)
ManganeseCopperMagnesiumOmega-3 (ALA)Protein
Normal serving (USDA): 3 tablespoons (30 g)
Hulled hemp seeds (hemp hearts) as a food: protein, omega-6 and omega-3 fats, minerals, trace THC, seed allergy, and what the research does and does not show.
Cucurbita pepo, Cucurbita maxima
ManganeseCopperMagnesiumPhosphorusZinc
Normal serving (USDA): 1 ounce (28 g) shelled kernels
What the few human trials of pumpkin seeds as food found (one small meal study and one prostate trial), why seed oil and extract results differ, and seed cautions.
Helianthus annuus
Vitamin ECopperThiamin (B1)SeleniumManganese
Normal serving (USDA): 1 ounce (28 g) of shelled kernels (computed from per-100-g values; USDA lists cup portions only)
What sunflower seed kernels contain (USDA values), what research does and does not show, and the safety points: allergy, salty in-shell seeds, shells, cadmium and young children.
Sesamum indicum
Copper
Normal serving (USDA): 1 tablespoon of whole seeds (9 g)
Sesame seeds and tahini as food: USDA nutrients, sesame allergy (a major US allergen since 2023), small blood pressure and cholesterol trials, and kidney stone cautions.
Papaver somniferum
ManganeseCopper
Normal serving (USDA): 1 tablespoon (8.8 g)
Poppy seeds as food: what is in them, what research does and does not show, and the safety facts on opium alkaloids, drug tests, poppy seed tea and allergy.
Citrullus lanatus
MagnesiumZincCopperManganesePhosphorus
Normal serving (USDA): 1 ounce (28.35 g) of dried kernels
What dried watermelon seed kernels contain (USDA values), how little human research exists, and the safety points: allergy, choking, street-food hygiene and swallowed seeds.
Nelumbo nucifera
ManganeseThiamin (B1)MagnesiumPhosphorusCopper
Normal serving (USDA): 1 ounce (28 g), about 42 medium seeds, dried
Lotus seeds (Nelumbo nucifera) as a food: USDA nutrients, mostly lab research and no good human trials, mold risk, and how they differ from makhana.
Juglans nigra
ManganeseCopperMagnesiumProteinPhosphorus
Normal serving (USDA): 1 ounce (28 g)
Black walnuts as a food: USDA nutrients, how they compare with English walnuts, tree nut allergy and walnut cross-reactivity, and what research has and has not tested.
Carya ovata, Carya laciniosa
ManganeseThiamin (B1)CopperMagnesiumZinc
Normal serving (USDA): 1 ounce (28 g), about 9 nuts
Hickory nuts as a food: USDA nutrients, how they relate to pecans, tree nut allergy and choking safety, and an honest note that human research on them is very thin.
Fagus grandifolia, Fagus sylvatica
CopperManganeseVitamin B6
Normal serving (USDA): 1 ounce (28 g), dried, shelled
Beechnuts as a food: what USDA lists, the toxin reported in raw nuts, why they are heated first, and how little human research exists.
Quercus spp., Quercus ilex, Quercus robur, Quercus virginiana
CopperManganese
Normal serving (USDA): 1 ounce (28 g), raw
Acorns as a food: tannins and leaching, what USDA lists, flour, a documented acorn allergy case, and why raw acorns are not a simple snack.
Ginkgo biloba
CopperVitamin B6Thiamin (B1)
Normal serving (USDA): 1 ounce (28.35 g)
Ginkgo nuts as a food: the ginkgotoxin seizure risk (worst in children), allergy to ginkgo compounds, what USDA lists in them, and how seeds differ from leaf supplements.
Dipteryx alata
ProteinFiber
Normal serving (USDA): 1 ounce (28 g), about 20 seeds; trials used about 20 g (about 15 seeds)
Baru nuts (Dipteryx alata), a Brazilian legume seed sold as a nut: composition from published analyses, small human trials, allergy questions and honest limits.
Plukenetia volubilis
Omega-3 (ALA)MagnesiumProteinPhosphorus
Normal serving (USDA): 1 ounce (28 g), roasted shelled seeds
Sacha inchi (Inca peanut) seeds as a food: omega-3 ALA, protein, why raw seeds are roasted, EU status of the oil, small trials of the oil, and what is not known.
Perilla frutescens
Omega-3 (ALA)ManganeseCopperFiberMagnesium
Normal serving (USDA): 1 ounce (28 g), about 3 tablespoons
Perilla seeds (deulkkae, egoma) as a food: omega-3 ALA, fiber and minerals, seed allergy reports from Korea, how the seed differs from shiso leaf, and what research shows.
Carthamus tinctorius
CopperThiamin (B1)ManganeseMagnesiumVitamin B6
Normal serving (USDA): 1 ounce (28.35 g) of dried kernels
What dried safflower seed kernels contain (USDA values), why the plant is known for its oil, what research does and does not show, and safety points: flower products, allergy and children.
Cyperus esculentus
Normal serving (USDA): 1 ounce (28 g) of dried tubers (comparison size; no official serving)
Tigernuts (chufa), small sweet tubers that are not nuts: published composition, fiber and starch, horchata, rare allergy reports, mold toxins and honest limits.
Cola nitida, Cola acuminata
Normal serving (USDA): No official serving (USDA has no entry)
Kola nuts as a food: caffeine content, West African chewing customs, history in cola drinks, cautions for heart, pregnancy and medicines, and why USDA has no entry.
Theobroma cacao
MagnesiumZincPotassium
Normal serving (USDA): 1 ounce (28 g) of cacao nibs, our arithmetic from per-100-g values
What cacao nibs are, nutrients from peer-reviewed analyses (USDA has no nibs entry), what cocoa research shows, and the cadmium, lead and caffeine points to know.
Prunus dulcis, Anacardium occidentale, other nuts
Vitamin ECalcium
Normal serving (USDA): 1 cup (262 g, unsweetened shelf stable)
Almond, cashew and other nut milks: how little nut they contain, what fortification and added sugar add, USDA values, and cautions for allergy and for babies and toddlers.
Prunus dulcis
Vitamin ECopperManganese
Normal serving (USDA): 1 ounce (28 g) almond paste
Almond flour, almond paste and marzipan: USDA nutrients, how much sugar they hold, the cyanide question around bitter kernels, allergy, baking and gluten-free labels.
Mixed nuts and seeds
CopperManganeseMagnesiumVitamin EProtein
Normal serving (USDA): 1 ounce (28.35 g)
Mixed nuts and trail mix: USDA values, salt, dried fruit and candy, calories and portion creep, many allergens in one bag, choking, and what nut studies show.
No nut or seed matches all of these filters. Try removing one. Some topics (for example most herbs) are not nuts and seeds and live elsewhere on the site.
A link between a nut or seed and a topic means the body needs the nut or seed for that job, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate. See each page’s evidence label.
Almonds, walnuts, cashews, pistachios, Brazil nuts and other nuts that grow on trees. Tree nuts are a common cause of serious food allergy.
Peanuts grow underground and are legumes, but are eaten like nuts. Peanut allergy is separate from tree nut allergy.
Chia, flax, hemp, pumpkin, sunflower, sesame and other small seeds: fiber, minerals and plant fats in a small portion.
Chestnuts, pine nuts, lotus seeds, nut butters and more.
Nuts and seeds work alongside other nutrients. Here is what our sources link to them.
Vitamin A: The body can convert beta-carotene to vitamin A.
Vitamin A: Vitamin E and beta-carotene were tested together in the Finnish smoker trial.
Vitamin D: Vitamin D increases calcium absorption; both matter for bones, and treatment of rickets and osteomalacia includes both.
Vitamin D: NHS says vitamin D helps regulate calcium and phosphate.
Vitamin E: MedlinePlus says vitamin E helps the body use vitamin K; both affect blood clotting, which matters for people on blood thinners.
Vitamin E: Vitamin E and selenium were tested together and apart in the SELECT prostate cancer trial.
Vitamin E: Vitamin C and vitamin E were pooled with other antioxidants in the Cochrane mortality review.
Vitamin K: Vitamin D with K2 products exist; the site page does not claim an added benefit.
Vitamin B1 (thiamin): The NHS page covers B vitamins together; MedlinePlus says doctors may recommend other vitamins alongside thiamin for beriberi.
Vitamin B2: MedlinePlus says riboflavin works with the other B vitamins.
Vitamin B3 (niacin): Pellagra comes from too little niacin or tryptophan in the diet, so both matter for avoiding deficiency.
Vitamin B5: MedlinePlus covers pantothenic acid and biotin together; both are needed for growth and metabolism and for making fatty acids.
FruitsOmega fatty acidsAntioxidantsSupplement formulasCompare supplementsNatural Remedy Safety
Brazil nuts as a food: why their selenium is the main safety point, USDA nutrient values, what trials found on selenium status and cholesterol, allergy, aflatoxin and ch…
Cashews as a food: USDA nutrients, what trials found on cholesterol, blood pressure and diabetes, plus tree nut allergy, oxalate and choking safety facts.
Pecans as a food: USDA nutrients, what trials found on cholesterol, blood sugar and weight, plus tree nut allergy, walnut cross-reactivity and choking safety.
Hazelnuts (filberts) as a food: USDA nutrients, what trials found for LDL cholesterol and weight, tree nut and birch-pollen allergy, choking and storage.
Macadamia nuts as a food: USDA nutrients, the FDA heart claim and what trials found, tree nut allergy, choking, why they are toxic to dogs, and storage.
Pine nuts as a food: what USDA lists in them, the odd bitter-taste problem called pine mouth, allergy and choking cautions, and what research does and does not show.
Chestnuts as a food: low-fat and starchy with vitamin C, what research says, latex-fruit allergy links, and why poisonous horse chestnuts are a different plant.
Pili nuts as a food: USDA nutrient values, how little human research exists, one reported US allergy case, saturated fat, choking cautions and honest limits of the evide…
Black walnuts as a food: USDA nutrients, how they compare with English walnuts, tree nut allergy and walnut cross-reactivity, and what research has and has not tested.
Hickory nuts as a food: USDA nutrients, how they relate to pecans, tree nut allergy and choking safety, and an honest note that human research on them is very thin.
Beechnuts as a food: what USDA lists, the toxin reported in raw nuts, why they are heated first, and how little human research exists.
Acorns as a food: tannins and leaching, what USDA lists, flour, a documented acorn allergy case, and why raw acorns are not a simple snack.
Ginkgo nuts as a food: the ginkgotoxin seizure risk (worst in children), allergy to ginkgo compounds, what USDA lists in them, and how seeds differ from leaf supplements.
Baru nuts (Dipteryx alata), a Brazilian legume seed sold as a nut: composition from published analyses, small human trials, allergy questions and honest limits.
Peanuts as a food: a legume eaten like a nut, peanut vs tree nut allergy, early introduction for babies, aflatoxin, boiled peanuts, heart evidence and calories.
Peanut, almond, cashew and sesame (tahini) butters compared: USDA nutrients, label ingredients, allergy, choking, aflatoxin limits and what studies say.
Hulled hemp seeds (hemp hearts) as a food: protein, omega-6 and omega-3 fats, minerals, trace THC, seed allergy, and what the research does and does not show.
What sunflower seed kernels contain (USDA values), what research does and does not show, and the safety points: allergy, salty in-shell seeds, shells, cadmium and young …
Sesame seeds and tahini as food: USDA nutrients, sesame allergy (a major US allergen since 2023), small blood pressure and cholesterol trials, and kidney stone cautions.
Poppy seeds as food: what is in them, what research does and does not show, and the safety facts on opium alkaloids, drug tests, poppy seed tea and allergy.
What dried watermelon seed kernels contain (USDA values), how little human research exists, and the safety points: allergy, choking, street-food hygiene and swallowed se…
Lotus seeds (Nelumbo nucifera) as a food: USDA nutrients, mostly lab research and no good human trials, mold risk, and how they differ from makhana.
Sacha inchi (Inca peanut) seeds as a food: omega-3 ALA, protein, why raw seeds are roasted, EU status of the oil, small trials of the oil, and what is not known.
Perilla seeds (deulkkae, egoma) as a food: omega-3 ALA, fiber and minerals, seed allergy reports from Korea, how the seed differs from shiso leaf, and what research show…
What dried safflower seed kernels contain (USDA values), why the plant is known for its oil, what research does and does not show, and safety points: flower products, al…
Tigernuts (chufa), small sweet tubers that are not nuts: published composition, fiber and starch, horchata, rare allergy reports, mold toxins and honest limits.
Kola nuts as a food: caffeine content, West African chewing customs, history in cola drinks, cautions for heart, pregnancy and medicines, and why USDA has no entry.
What cacao nibs are, nutrients from peer-reviewed analyses (USDA has no nibs entry), what cocoa research shows, and the cadmium, lead and caffeine points to know.
Almond, cashew and other nut milks: how little nut they contain, what fortification and added sugar add, USDA values, and cautions for allergy and for babies and toddler…
Almond flour, almond paste and marzipan: USDA nutrients, how much sugar they hold, the cyanide question around bitter kernels, allergy, baking and gluten-free labels.
Mixed nuts and trail mix: USDA values, salt, dried fruit and candy, calories and portion creep, many allergens in one bag, choking, and what nut studies show.
Peanut, tree nut and sesame allergies are three different allergies. Learn what US labels cover, how cross-reactivity works, the emergency signs, and what testing needs.
How to store nuts and seeds, what rancid means, why moldy nuts should be thrown away, and what FDA, WHO and CDC say about aflatoxin and Salmonella.
What raw, roasted, soaked, sprouted and activated mean for nuts and seeds, and which claims have research behind them and which are mostly marketing.
There is no single official amount. The US FDA has allowed a qualified health claim saying that scientific evidence "suggests but does not prove" that eating 1.5 ounces a day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. [1] This is information about a label claim, not a prescription for you. Each page also shows the USDA serving size.
Botanically no: peanuts are legumes that grow underground, like beans and lentils. They are eaten like nuts, and peanut allergy is a separate allergy from tree nut allergy, although some people have both. See the allergy basics guide.
No nut or seed on this site is presented as a treatment. Pages say what trials found, what kind of study it was, and how strong the evidence is. Many studies are observational, and some were paid for by nut industry groups, which each page notes where it applies.
Brazil nuts have so much selenium that the amount matters. Sesame, peanut and tree nuts are major food allergens. Whole nuts and large seeds are a choking risk for children under 5. See each page's safety section and the foods and medicine interactions page.
Content last updated . This section has not been medically reviewed.
