17 Fit Food calories Nuts and seeds
Mixed nuts calories and nutrition facts
Per 100 g: 607 kcal — 19.5 g protein, 53.5 g fat and 16 g carbs.
A can of mixed nuts usually blends peanuts, cashews, almonds, Brazil nuts, pecans and hazelnuts, roasted in oil or dry-roasted and often salted. Whatever the mix, a 30 g handful is about 180 kcal, with plenty of copper, manganese and magnesium. Snacking straight from the jar is how portions quietly grow.
- Source of protein
- High in fibre
- Salt-free
- High in copper
- Protein 13%
- Fat 77%
- Carbs 10%
In everyday portions
- Typical serving · 30 g 182 kcal
- 100 kcal is 16 g this much of it gives 100 kcal
- 20 g of protein is 105 g this much to eat for 20 g of protein
- Energy density High 6.1 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Roasted | 607 | 19.5 | 53.5 | 16 |
| Roasted and salted | 594 | 17.3 | 51.5 | 16.4 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Roasted
Energy and macros
- Energy 607 kcal 30%
- Protein 19.5 g 39%
- Fat 53.5 g 76%
- Carbs available, without fibre 16 g 6%
- Fibre 6.4 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 13%
- Fat 77%
- Carbs 10%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 6.1 mg 51%
- Vitamin K 12 µg 16%
- Vitamin C 0.8 mg 1%
- Vitamin B1 thiamin 0.3 mg 27%
- Vitamin B2 riboflavin 0.4 mg 29%
- Vitamin B3 niacin 6.2 mg 39%
- Vitamin B5 pantothenic acid 2.1 mg 34%
- Vitamin B6 0.36 mg 26%
- Folate B9 60 µg 30%
- Vitamin B12 0 µg 0%
- Choline 59.2 mg
Minerals
- Potassium 643 mg 32%
- Calcium 87 mg 11%
- Phosphorus 438 mg 63%
- Magnesium 227 mg 61%
- Iron 3.7 mg 27%
- Zinc 4.1 mg 41%
- Copper 1.5 mg 152%
- Manganese 2.6 mg 130%
- Selenium 9.3 µg 17%
- Iodine 16 µg 11%
- Sodium 4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Salt-free
- High in copper
- High in manganese
- High in phosphorus
- High in magnesium
- High in vitamin E
- High in zinc
- High in vitamin B3
- High in vitamin B5
- High in potassium
- High in folate
- Source of vitamin B2
- Source of vitamin B1
- Source of iron
- Source of vitamin B6
- Source of selenium
- Source of vitamin K
Roasted and salted
Energy and macros
- Energy 594 kcal 30%
- Protein 17.3 g 35%
- Fat 51.5 g 74%
- Carbs available, without fibre 16.4 g 6%
- Fibre 9 g
- Salt 0.86 g 14%
Where the calories come from
- Protein 12%
- Fat 77%
- Carbs 11%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 10.9 mg 91%
- Vitamin K 12.9 µg 17%
- Vitamin C 0.4 mg <1%
- Vitamin B1 thiamin 0.2 mg 18%
- Vitamin B2 riboflavin 0.2 mg 14%
- Vitamin B3 niacin 4.7 mg 29%
- Vitamin B5 pantothenic acid 1.2 mg 20%
- Vitamin B6 0.296 mg 21%
- Folate B9 50 µg 25%
- Vitamin B12 0 µg 0%
- Choline 54.3 mg
Minerals
- Potassium 693 mg 35%
- Calcium 70 mg 9%
- Phosphorus 435 mg 62%
- Magnesium 225 mg 60%
- Iron 3.7 mg 26%
- Zinc 3.8 mg 38%
- Copper 1.3 mg 128%
- Manganese 1.9 mg 97%
- Selenium 7.5 µg 14%
- Iodine no data
- Sodium 345 mg 14%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- High in copper
- High in manganese
- High in vitamin E
- High in phosphorus
- High in magnesium
- High in zinc
- High in potassium
- Source of vitamin B3
- Source of iron
- Source of folate
- Source of vitamin B6
- Source of vitamin B5
- Source of vitamin B1
- Source of vitamin K
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 70% More calories than 70% of nuts and seeds.
- 76% More vitamin B3 than 76% of nuts and seeds.
- 93% More vitamin B5 than 93% of nuts and seeds.
- 82% More vitamin B2 than 82% of nuts and seeds.
- 75% More vitamin K than 75% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Tahini 595 kcal
- Almond butter 614 kcal
- Sunflower seeds 584 kcal
- Almonds 579 kcal
- Sesame seeds 573 kcal
- Peanut butter 588 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170585.
The vitamins and minerals it lacked come from CoFID (United Kingdom).
Carbs are available carbohydrates, without fibre, as on EU labels.