Nuts/Seeds - Unprepared/Unprocessed (In Shell): Nutrition Facts and Calories

This category features nuts and seeds that are largely in their natural, unprocessed state, often still in their shells or simply shelled and ready to eat. Examples include raw almonds, walnuts, or pumpkin seeds, and even lightly toasted varieties like shell-on hemp seeds. These products offer a simple way to enjoy nuts and seeds. When selecting, look at the Nutrition Facts label. Ideally, choose options with no added sugars; the Dietary Guidelines for Americans (2025-2030) recommend limiting added sugars, suggesting at most 10 grams per meal. For sodium, unsalted varieties are preferable. If salt is present, keep in mind the FDA Daily Value for sodium is 2,300 milligrams. Nuts and seeds naturally contain fats, including saturated fat; the DGA advises keeping saturated fat intake under 10% of your daily calories. They are also good sources of dietary fiber. The ingredient list should be minimal, ideally listing only the nut or seed itself. All values are shown per 100 g so products can be compared.