Mediterranean Nuts & Seeds Guide

At 614kcal calories per 100g, Almond Butter falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. 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 Hazelnuts for calories, ranking 17 of 24.

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With 571kcal calories per 100g, Almond Flour earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, almond flour also provides 21.4g protein and 50.6g fat per 100g. Within this category, it falls between Pistachios and Cashews for calories, ranking 10 of 24.

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With 598kcal calories per 100g, Almonds earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 21g protein and 52.5g fat, which may factor into overall meal planning. Within this category, it falls between Sunflower Seeds and Cashew Butter for calories, ranking 14 of 24.

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With 659kcal calories per 100g, Brazil Nuts earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, brazil nuts also provides 14.3g protein and 67.1g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sesame Seeds at 631kcal.

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With 609kcal calories per 100g, Cashew Butter earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, cashew butter also provides 12.1g protein and 53g fat per 100g. Within this category, it falls between Almonds and Mixed Nuts for calories, ranking 15 of 24.

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At 574kcal calories per 100g, Cashews falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, cashews also provides 15.3g protein and 46.4g fat per 100g. Within this category, it falls between Almond Flour and Pumpkin Seeds for calories, ranking 11 of 24.

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At 486kcal calories per 100g, Chia Seeds falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. 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 calories — next closest is Chocolate Trail Mix at 503kcal.

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With 443kcal calories per 100g, Coconut Flour earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 19.3g protein and 13.7g fat, which may factor into overall meal planning. Among the 24 items in this category, coconut flour sits at the low end for calories — next closest is Trail Mix at 454kcal.

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At 534kcal calories per 100g, Flaxseeds falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. 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 Hemp Seeds for calories, ranking 7 of 24.

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Hazelnuts is classified as Allowed on Mediterranean, with 628kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 14.9g protein and 53g fat, which may factor into overall meal planning. Within this category, it falls between Almond Butter and Sesame Seeds for calories, ranking 18 of 24.

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At 553kcal calories per 100g, Hemp Seeds falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, hemp seeds also provides 31.6g protein and 48.8g fat per 100g. Within this category, it falls between Flaxseeds and Pistachios for calories, ranking 8 of 24.

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With 716kcal calories per 100g, Macadamia Nuts earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. 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 calories. The nearest lower option is Pine Nuts at 673kcal.

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At 610kcal calories per 100g, Mixed Nuts falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 19.6g protein and 53.8g fat per serving. Within this category, it falls between Cashew Butter and Almond Butter for calories, ranking 16 of 24.

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With 750kcal calories per 100g, Pecans earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, pecans also provides 10g protein and 73.3g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Macadamia Nuts at 716kcal.

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At 673kcal calories per 100g, Pine Nuts falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, pine nuts also provides 13.7g protein and 68.4g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Walnuts at 668kcal.

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With 560kcal calories per 100g, Pistachios earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, pistachios also provides 20.2g protein and 45.3g fat per 100g. Within this category, it falls between Hemp Seeds and Almond Flour for calories, ranking 9 of 24.

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Pumpkin Seeds is classified as Allowed on Mediterranean, with 574kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 29.8g protein and 49.1g fat per serving. Within this category, it falls between Cashews and Sunflower Seeds for calories, ranking 12 of 24.

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At 631kcal calories per 100g, Sesame Seeds falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, sesame seeds also provides 20.5g protein and 61.2g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Hazelnuts at 628kcal.

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At 582kcal calories per 100g, Sunflower Seeds falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 19.3g protein and 49.8g fat per serving. Within this category, it falls between Pumpkin Seeds and Almonds for calories, ranking 13 of 24.

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At 454kcal calories per 100g, Trail Mix falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 10.9g protein and 26.8g fat per serving. Among the 24 items in this category, trail mix sits at the low end for calories — next closest is Nut Bars at 454kcal.

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At 462kcal calories per 100g, Unsweetened Trail Mix falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. 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 calories — next closest is Chia Seeds at 486kcal.

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Walnuts is classified as Allowed on Mediterranean, with 668kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. 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 calories. The nearest lower option is Brazil Nuts at 659kcal.

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With 503kcal calories per 100g, Chocolate Trail Mix earns a Limited classification on Mediterranean. It is allowed in moderation rather than as a staple. Beyond the primary classification, chocolate trail mix also provides 11.7g protein and 32.3g fat per 100g. Among the 24 items in this category, chocolate trail mix sits at the low end for calories — next closest is Flaxseeds at 534kcal. 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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Nut Bars is classified as Limited on Mediterranean, with 454kcal calories per 100g. The classification reflects that it is allowed in moderation rather than as a staple. 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 calories — next closest is Unsweetened Trail Mix at 462kcal. 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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