Nuts and seeds: nutrition, portions, storage, roasting, quality and differences between varieties.
Peanuts and almonds are very similar in a realistic serving. At 30 g, raw peanuts provide about 165 calories, 7.0 g protein, 13.0 g fat and 2.4 g fiber; raw almonds about 175 calories, 6.5 g protein, 15.3 g fat and 3.2 g fiber. Peanuts edge ahead in protein, while almonds provide more fiber, calcium and magnesium.
No single seed wins every mineral. Per 30 g, hulled hemp provides about 210 mg magnesium and pumpkin seeds about 150 mg. For calcium, whole sesame stands out at roughly 293 mg and chia at 189 mg. Whole sesame also leads iron at about 4.4 mg per 30 g. Hull removal and processing can dramatically change sesame calcium.
At an equal 30 g serving, the tahini reference provides about 209 calories, 5.9 g protein, 18.7 g fat, 2.5 g fiber and 107 mg magnesium. Peanut butter provides about 177 calories, 7.2 g protein, 14.8 g fat, 1.9 g fiber and 58 mg magnesium. Peanut butter leads in protein; tahini stands out for iron and magnesium, although brands can shift the result.
In an equal 32 g serving, the USDA peanut-butter reference provides about 188 calories, 7.7 g protein, 15.8 g fat and 2.0 g fiber. Almond butter provides about 206 calories, 6.7 g protein, 17.0 g fat and 3.1 g fiber. Peanut butter leads slightly in protein; almond butter provides more fiber, calcium, magnesium and vitamin E.
Using roasted unsalted references and a 30 g serving, pumpkin seeds provide about 172 calories, 9.0 g protein, 2.0 g fiber and 165 mg magnesium; sunflower seeds provide about 175 calories, 5.8 g protein, 3.3 g fiber and roughly 7.8 mg vitamin E. Pumpkin seeds lead in protein, magnesium and zinc; sunflower seeds lead in fiber and vitamin E.
Chia and hulled hemp seeds are both nutrient-dense, but they excel in different areas. Per 30 g, chia provides about 146 calories, 5.0 g protein, 10.3 g fiber and 5.3 g ALA omega-3; hulled hemp provides about 166 calories, 9.5 g protein, 1.2 g fiber and 2.6 g ALA. Hemp also leads in magnesium at about 210 mg per 30 g versus 101 mg in chia.
Whole dried sesame is extremely concentrated: per 100 g it provides about 573 calories, 17.7 g protein, 49.7 g fat, 11.8 g fiber and 975 mg calcium. But 100 g is not a typical sprinkle. At 10 g, that becomes about 57 calories, 1.8 g protein and 98 mg calcium. The hull also matters greatly, so hulled seeds and tahini can contain far less calcium than the whole-seed reference.
Tahini is a paste made by grinding sesame seeds. It is highly concentrated: the USDA reference used here provides 697 calories, 19.7 g protein, 62.4 g fat and 8.4 g fiber per 100 g. In a 30 g portion, that is about 209 calories, 5.9 g protein, 18.7 g fat and 2.5 g fiber. Mineral content, especially calcium, varies substantially with seed type and hull removal.
Flaxseed has a tough outer coat, and some whole seeds can pass through the intestine without breaking. Grinding improves access to the omega-3 ALA and lignans inside while retaining the seed's fiber.
Chia does not need soaking to activate nutrients. Hydration forms a gel and can make the seeds easier to use. Chia can go directly into moist foods, but swallowing a spoonful of completely dry seeds followed by water is not a good idea.
Low-moisture nuts can still deteriorate because their fats oxidize. Airtight packaging, cool temperatures, and protection from moisture and strong odors make a major difference; chopped kernels generally have a shorter shelf life than whole ones.
Nuts freeze very well because they contain little water. At about 0°F (-18°C) in airtight packaging, cold storage greatly slows fat oxidation; UC Davis guidance gives up to roughly two years of good quality for several intact nut types.