Nuts/Seeds Prepared/Processed: Nutrition Facts and Calories

The Nuts/Seeds Prepared/Processed category includes a variety of convenient products like roasted nuts, flavored seeds, and nut and seed butters. Examples in our database include Frollicks Sweet & Spicy Pumpkin Seeds, Lara Chocolate Coconut Cashew & Almond Butter, and DAVID Sports Bucket Original Sunflower Seeds. These foods can be good sources of fiber, healthy fats, and protein. When choosing products in this category, checking the Nutrition Facts label is helpful. Pay attention to added sugars, especially in sweetened or flavored varieties. The 2025-2030 Dietary Guidelines for Americans suggest limiting added sugars. Also, check the sodium content; the FDA's Daily Value for sodium is 2,300 milligrams. For saturated fat, the Dietary Guidelines recommend consuming less than 10% of your daily calories from it. On the ingredient list, look for whole nuts or seeds listed early, indicating they are primary ingredients. Products with fewer added ingredients are often a good choice. All values are shown per 100 g so products can be compared.