14 foods · IFCT 2017
Nuts and oilseeds: nutrition per 100 g
IFCT 2017 lists 14 nuts and oilseeds, from almond, cashew, walnut, pistachio and peanuts to sesame, flax, mustard, niger, garden cress and sunflower seeds. All are energy-dense, between 444 and 671 kcal per 100 g. Peanuts lead for protein at 23.6 g, flaxseeds for fibre at 26.2 g, sesame for calcium at 1,664 mg and niger seeds for iron at 18.19 mg.
About nuts and oilseeds
Nuts and oilseeds have a long place in Indian food: til in winter laddoos and chikki, peanuts in poha and chutney, coconut along the coasts, alsi in Punjabi pinni, halim in laddoos for new mothers, and almonds soaked overnight for schoolchildren. This group covers 14 of them in IFCT 2017.
Per 100 g, they are among the most concentrated foods in the tables: energy runs from 444 kcal for flaxseeds to 671 kcal for walnut, and fat from 23.7 g in garden cress seeds to 64.3 g in walnut. That is why a small handful is the right portion. In return they pack protein, fibre, minerals and vitamin E into very little space.
The seeds are mineral leaders. Sesame carries 1,664 mg calcium per 100 g, the most of any food in these tables, and niger seeds 572 mg. For iron, niger seeds at 18.19 mg, garden cress seeds at 17.2 mg, sesame at 13.9 mg and mustard seeds at 13.49 mg rank among the highest of all 257 foods. The coconut here is the dry kernel, so its figures run higher than fresh coconut.
Nuts and oilseeds compared
Per 100 g of the edible portion. Open any food for its full panel, varieties and names in Indian languages.
| Food | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Almond | 609 kcal | 18.4 g | 13.1 g | 4.59 mg | 228 mg |
| Cashew nut | 583 kcal | 18.8 g | 3.9 g | 5.95 mg | 34 mg |
| Coconut | 624 kcal | 7.3 g | 15.9 g | 3.13 mg | 32 mg |
| Flaxseeds (alsi) | 444 kcal | 18.6 g | 26.2 g | 5.44 mg | 257 mg |
| Garden cress seeds (halim) | 445 kcal | 23.4 g | 8.3 g | 17.2 mg | 318 mg |
| Mustard seeds | 510 kcal | 19.5 g | 14.1 g | 13.49 mg | 402 mg |
| Niger seeds | 512 kcal | 18.9 g | 10.9 g | 18.19 mg | 572 mg |
| Peanuts (groundnut) | 520 kcal | 23.6 g | 10.4 g | 3.44 mg | 54 mg |
| Pine nuts (chilgoza) | 594 kcal | 12.6 g | 3.8 g | 4.5 mg | 17 mg |
| Pistachio | 539 kcal | 23.4 g | 10.6 g | 4.5 mg | 135 mg |
| Safflower seeds | 473 kcal | 17.7 g | 13.5 g | 4.06 mg | 211 mg |
| Sesame seeds (til) | 508 kcal | 19.2 g | 17.2 g | 13.9 mg | 1,664 mg |
| Sunflower seeds | 586 kcal | 23.5 g | 10.8 g | 5.85 mg | 176 mg |
| Walnut | 671 kcal | 14.9 g | 5.4 g | 3.21 mg | 105 mg |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
The richest nuts and oilseeds by nutrient
Protein
- 1.Peanuts (groundnut)23.6 g
- 2.Sunflower seeds23.5 g
- 3.Garden cress seeds (halim)23.4 g
Dietary fibre
- 1.Flaxseeds (alsi)26.2 g
- 2.Sesame seeds (til)17.2 g
- 3.Coconut15.9 g
Iron
- 1.Niger seeds18.19 mg
- 2.Garden cress seeds (halim)17.2 mg
- 3.Sesame seeds (til)13.9 mg
Calcium
- 1.Sesame seeds (til)1,664 mg
- 2.Niger seeds572 mg
- 3.Mustard seeds402 mg
Vitamin C
Energy
What people ask about nuts and oilseeds
Which nut has the most protein?
Among the 14 nuts and oilseeds in IFCT 2017, peanuts lead at 23.6 g per 100 g, almost level with sunflower seeds at 23.5 g and pistachio and garden cress seeds at 23.4 g. Dry coconut has the least at 7.3 g.
Are peanuts as nutritious as almonds?
In many ways, yes, and they cost far less. Per 100 g, peanuts have 23.6 g protein against 18.4 g in almond, while almond carries more calcium, at 228 mg against 54 mg, and more fibre. Both are energy-dense, at 520 and 609 kcal.
Which seeds are best for calcium?
Sesame seeds lead by far at 1,664 mg per 100 g, then niger seeds at 572 mg, mustard seeds at 402 mg and garden cress seeds at 318 mg. A spoonful of til in chutney or laddoo is a practical way to add some.
How many nuts should I eat a day?
A small handful most days suits most adults. Because every nut and oilseed in this group carries over 440 kcal per 100 g, larger amounts add a lot of energy. Choose plain, unsalted nuts over fried or sugared ones.
Explore the rest of the tables
Cereals and millets
14 foods per 100 g.
Pulses and legumes
14 foods per 100 g.
Green leafy vegetables
26 foods per 100 g.
Vegetables and mushrooms
39 foods per 100 g.
Roots and tubers
10 foods per 100 g.
Fruits
44 foods per 100 g.
Spices, herbs and condiments
21 foods per 100 g.
Cooking oils and fats
14 foods per 100 g.
Milk and dairy
3 foods per 100 g.
Meat, poultry and eggs
14 foods per 100 g.
Fish and seafood
41 foods per 100 g.
Sugars and natural drinks
3 foods per 100 g.