DASH Nuts & Seeds Guide

At 7mg sodium per 100g, Almond Butter falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 21g protein and 55.5g fat per serving. Within this category, it falls between Hemp Seeds and Cashews for sodium, ranking 10 of 24.

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Almond Flour is classified as Allowed on DASH, with 1mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 21.4g protein and 50.6g fat per serving. Among the 24 items in this category, almond flour sits at the low end for sodium — next closest is Pistachios at 1mg.

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With 3mg sodium per 100g, Almonds earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, almonds also provides 21g protein and 52.5g fat per 100g. Among the 24 items in this category, almonds sits at the low end for sodium — next closest is Brazil Nuts at 3mg.

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At 3mg sodium per 100g, Brazil Nuts falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, brazil nuts also provides 14.3g protein and 67.1g fat per 100g. Within this category, it falls between Almonds and Sunflower Seeds for sodium, ranking 7 of 24.

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With 295mg sodium per 100g, Cashew Butter earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, cashew butter also provides 12.1g protein and 53g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Nut Bars at 254mg.

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With 16mg sodium per 100g, Cashews earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, cashews also provides 15.3g protein and 46.4g fat per 100g. Within this category, it falls between Almond Butter and Chia Seeds for sodium, ranking 11 of 24.

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At 16mg sodium per 100g, Chia Seeds falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 16.5g protein and 30.7g fat per serving. Within this category, it falls between Cashews and Pumpkin Seeds for sodium, ranking 12 of 24.

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With 30mg sodium per 100g, Coconut Flour earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 19.3g protein and 13.7g fat, which may factor into overall meal planning. Within this category, it falls between Pumpkin Seeds and Flaxseeds for sodium, ranking 14 of 24.

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Flaxseeds is classified as Allowed on DASH, with 30mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 18.3g protein and 42.2g fat per serving. Within this category, it falls between Coconut Flour and Sesame Seeds for sodium, ranking 15 of 24.

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With 2mg sodium per 100g, Hazelnuts earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 14.9g protein and 53g fat, which may factor into overall meal planning. Among the 24 items in this category, hazelnuts sits at the low end for sodium — next closest is Pine Nuts at 2mg.

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With 5mg sodium per 100g, Hemp Seeds earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 31.6g protein and 48.8g fat, which may factor into overall meal planning. Within this category, it falls between Sunflower Seeds and Almond Butter for sodium, ranking 9 of 24.

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At 353mg sodium per 100g, Macadamia Nuts falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 7.8g protein and 76.1g fat per serving. It ranks among the highest in this category for sodium. The nearest lower option is Mixed Nuts at 313mg.

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With 313mg sodium per 100g, Mixed Nuts earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 19.6g protein and 53.8g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Cashew Butter at 295mg.

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At 0mg sodium per 100g, Pecans falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, pecans also provides 10g protein and 73.3g fat per 100g. Among the 24 items in this category, pecans sits at the low end for sodium — next closest is Almond Flour at 1mg.

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At 2mg sodium per 100g, Pine Nuts falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 13.7g protein and 68.4g fat per serving. Among the 24 items in this category, pine nuts sits at the low end for sodium — next closest is Almonds at 3mg.

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Pistachios is classified as Allowed on DASH, with 1mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 20.2g protein and 45.3g fat, which may factor into overall meal planning. Among the 24 items in this category, pistachios sits at the low end for sodium — next closest is Hazelnuts at 2mg.

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Pumpkin Seeds is classified as Allowed on DASH, with 18mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 29.8g protein and 49.1g fat, which may factor into overall meal planning. Within this category, it falls between Chia Seeds and Coconut Flour for sodium, ranking 13 of 24.

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With 47mg sodium per 100g, Sesame Seeds earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, sesame seeds also provides 20.5g protein and 61.2g fat per 100g. Within this category, it falls between Flaxseeds and Trail Mix for sodium, ranking 16 of 24.

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Sunflower Seeds is classified as Allowed on DASH, with 3mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 19.3g protein and 49.8g fat, which may factor into overall meal planning. Within this category, it falls between Brazil Nuts and Hemp Seeds for sodium, ranking 8 of 24.

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With 383mg sodium per 100g, Walnuts earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 9.8g protein and 56.9g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Macadamia Nuts at 353mg.

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At 146mg sodium per 100g, Chocolate Trail Mix falls into the Limited category under DASH guidelines. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 11.7g protein and 32.3g fat per serving. Within this category, it falls between Trail Mix and Unsweetened Trail Mix for sodium, ranking 18 of 24. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 254mg sodium per 100g, Nut Bars falls into the Limited category under DASH guidelines. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 8g protein and 20.4g fat per serving. It ranks among the highest in this category for sodium. The nearest lower option is Unsweetened Trail Mix at 229mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Trail Mix is classified as Limited on DASH, with 134mg sodium per 100g. This means it is allowed in moderation under DASH serving counts but not a daily staple. It also contains 10.9g protein and 26.8g fat, which may factor into overall meal planning. Within this category, it falls between Sesame Seeds and Chocolate Trail Mix for sodium, ranking 17 of 24. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 229mg sodium per 100g, Unsweetened Trail Mix earns a Limited classification on DASH. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, unsweetened trail mix also provides 13.8g protein and 29.4g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Chocolate Trail Mix at 146mg. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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