Low-Fat Nuts & Seeds Guide

Almond Flour is classified as Allowed on Low-Fat, with 50.6g total fat per 100g. The classification reflects that it is low enough in total fat to fit a low-fat eating pattern. Nutritionally, it also delivers 21.4g protein and 50.6g fat per serving. Within this category, it falls between Sunflower Seeds and Almonds for total fat, ranking 13 of 24.

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At 55.5g total fat per 100g, Almond Butter falls into the Limited category under Low-Fat guidelines. It is fat content that varies by preparation or brand. Beyond the primary classification, almond butter also provides 21g protein and 55.5g fat per 100g. Within this category, it falls between Mixed Nuts and Walnuts for total fat, 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 52.5g total fat per 100g, Almonds falls into the Limited category under Low-Fat guidelines. The classification reflects that it is fat content that varies by preparation or brand. Nutritionally, it also delivers 21g protein and 52.5g fat per serving. Within this category, it falls between Almond Flour and Hazelnuts for total fat, ranking 14 of 24. 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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With 67.1g total fat per 100g, Brazil Nuts earns a Limited classification on Low-Fat. This means it is fat content that varies by preparation or brand. It also contains 14.3g protein and 67.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for total fat. The nearest lower option is Sesame Seeds at 61.2g. 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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Cashew Butter is classified as Limited on Low-Fat, with 53g total fat per 100g. The classification reflects that it is fat content that varies by preparation or brand. Nutritionally, it also delivers 12.1g protein and 53g fat per serving. Within this category, it falls between Hazelnuts and Mixed Nuts for total fat, ranking 16 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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With 46.4g total fat per 100g, Cashews earns a Limited classification on Low-Fat. It is fat content that varies by preparation or brand. Beyond the primary classification, cashews also provides 15.3g protein and 46.4g fat per 100g. Within this category, it falls between Pistachios and Hemp Seeds for total fat, ranking 9 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 30.7g total fat per 100g, Chia Seeds falls into the Limited category under Low-Fat guidelines. It is fat content that varies by preparation or brand. Beyond the primary classification, chia seeds also provides 16.5g protein and 30.7g fat per 100g. Among the 24 items in this category, chia seeds sits at the low end for total fat — next closest is Chocolate Trail Mix at 32.3g. 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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Chocolate Trail Mix is classified as Limited on Low-Fat, with 32.3g total fat per 100g. The classification reflects that it is fat content that varies by preparation or brand. Nutritionally, it also delivers 11.7g protein and 32.3g fat per serving. Among the 24 items in this category, chocolate trail mix sits at the low end for total fat — next closest is Flaxseeds at 42.2g. 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 13.7g total fat per 100g, Coconut Flour earns a Limited classification on Low-Fat. It is fat content that varies by preparation or brand. Beyond the primary classification, coconut flour also provides 19.3g protein and 13.7g fat per 100g. Among the 24 items in this category, coconut flour sits at the low end for total fat — next closest is Nut Bars at 20.4g. 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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With 42.2g total fat per 100g, Flaxseeds earns a Limited classification on Low-Fat. It is fat content that varies by preparation or brand. Beyond the primary classification, flaxseeds also provides 18.3g protein and 42.2g fat per 100g. Within this category, it falls between Chocolate Trail Mix and Pistachios for total fat, ranking 7 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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Hazelnuts is classified as Limited on Low-Fat, with 53g total fat per 100g. This means it is fat content that varies by preparation or brand. It also contains 14.9g protein and 53g fat, which may factor into overall meal planning. Within this category, it falls between Almonds and Cashew Butter for total fat, ranking 15 of 24. 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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Hemp Seeds is classified as Limited on Low-Fat, with 48.8g total fat per 100g. The classification reflects that it is fat content that varies by preparation or brand. Nutritionally, it also delivers 31.6g protein and 48.8g fat per serving. Within this category, it falls between Cashews and Pumpkin Seeds for total fat, ranking 10 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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With 76.1g total fat per 100g, Macadamia Nuts earns a Limited classification on Low-Fat. This means it is fat content that varies by preparation or brand. It also contains 7.8g protein and 76.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for total fat. The nearest lower option is Pecans at 73.3g. 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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At 53.8g total fat per 100g, Mixed Nuts falls into the Limited category under Low-Fat guidelines. It is fat content that varies by preparation or brand. Beyond the primary classification, mixed nuts also provides 19.6g protein and 53.8g fat per 100g. Within this category, it falls between Cashew Butter and Almond Butter for total fat, 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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At 20.4g total fat per 100g, Nut Bars falls into the Limited category under Low-Fat guidelines. The classification reflects that it is fat content that varies by preparation or brand. Nutritionally, it also delivers 8g protein and 20.4g fat per serving. Among the 24 items in this category, nut bars sits at the low end for total fat — next closest is Trail Mix at 26.8g. 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 73.3g total fat per 100g, Pecans falls into the Limited category under Low-Fat guidelines. It is fat content that varies by preparation or brand. Beyond the primary classification, pecans also provides 10g protein and 73.3g fat per 100g. It ranks among the highest in this category for total fat. The nearest lower option is Pine Nuts at 68.4g. 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 68.4g total fat per 100g, Pine Nuts falls into the Limited category under Low-Fat guidelines. The classification reflects that it is fat content that varies by preparation or brand. Nutritionally, it also delivers 13.7g protein and 68.4g fat per serving. It ranks among the highest in this category for total fat. The nearest lower option is Brazil Nuts at 67.1g. 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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Pistachios is classified as Limited on Low-Fat, with 45.3g total fat per 100g. The classification reflects that it is fat content that varies by preparation or brand. Nutritionally, it also delivers 20.2g protein and 45.3g fat per serving. Within this category, it falls between Flaxseeds and Cashews for total fat, ranking 8 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 49.1g total fat per 100g, Pumpkin Seeds earns a Limited classification on Low-Fat. It is fat content that varies by preparation or brand. Beyond the primary classification, pumpkin seeds also provides 29.8g protein and 49.1g fat per 100g. Within this category, it falls between Hemp Seeds and Sunflower Seeds for total fat, ranking 11 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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Sesame Seeds is classified as Limited on Low-Fat, with 61.2g total fat per 100g. The classification reflects that it is fat content that varies by preparation or brand. Nutritionally, it also delivers 20.5g protein and 61.2g fat per serving. It ranks among the highest in this category for total fat. The nearest lower option is Walnuts at 56.9g. 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 49.8g total fat per 100g, Sunflower Seeds falls into the Limited category under Low-Fat guidelines. It is fat content that varies by preparation or brand. Beyond the primary classification, sunflower seeds also provides 19.3g protein and 49.8g fat per 100g. Within this category, it falls between Pumpkin Seeds and Almond Flour for total fat, ranking 12 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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Trail Mix is classified as Limited on Low-Fat, with 26.8g total fat per 100g. This means it is fat content that varies by preparation or brand. It also contains 10.9g protein and 26.8g fat, which may factor into overall meal planning. Among the 24 items in this category, trail mix sits at the low end for total fat — next closest is Unsweetened Trail Mix at 29.4g. 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 29.4g total fat per 100g, Unsweetened Trail Mix earns a Limited classification on Low-Fat. It is fat content that varies by preparation or brand. Beyond the primary classification, unsweetened trail mix also provides 13.8g protein and 29.4g fat per 100g. Among the 24 items in this category, unsweetened trail mix sits at the low end for total fat — next closest is Chia Seeds at 30.7g. 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 56.9g total fat per 100g, Walnuts earns a Limited classification on Low-Fat. It is fat content that varies by preparation or brand. Beyond the primary classification, walnuts also provides 9.8g protein and 56.9g fat per 100g. It ranks among the highest in this category for total fat. The nearest lower option is Almond Butter at 55.5g. 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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