Whole-Food Nuts & Seeds Guide

Almond Butter is classified as Allowed on Whole-Food, with 614kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 21g protein and 55.5g fat per serving. Within this category, it falls between Mixed Nuts and Hazelnuts for calories, ranking 17 of 24.

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Almonds is classified as Allowed on Whole-Food, with 598kcal calories per 100g. This means it is minimally processed, in or close to its natural state. 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 Whole-Food. This means it is minimally processed, in or close to its natural state. 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 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 Whole-Food. It is minimally processed, in or close to its natural state. 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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With 574kcal calories per 100g, Cashews earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 15.3g protein and 46.4g fat, which may factor into overall meal planning. Within this category, it falls between Almond Flour and Pumpkin Seeds for calories, ranking 11 of 24.

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Chia Seeds is classified as Allowed on Whole-Food, with 486kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 16.5g protein and 30.7g fat per serving. 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 534kcal calories per 100g, Flaxseeds earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 18.3g protein and 42.2g fat, which may factor into overall meal planning. 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 Whole-Food, with 628kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 14.9g protein and 53g fat per serving. Within this category, it falls between Almond Butter and Sesame Seeds for calories, ranking 18 of 24.

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Hemp Seeds is classified as Allowed on Whole-Food, with 553kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 31.6g protein and 48.8g fat, which may factor into overall meal planning. Within this category, it falls between Flaxseeds and Pistachios for calories, ranking 8 of 24.

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At 716kcal calories per 100g, Macadamia Nuts falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, macadamia nuts also provides 7.8g protein and 76.1g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Pine Nuts at 673kcal.

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Mixed Nuts is classified as Allowed on Whole-Food, with 610kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 19.6g protein and 53.8g fat, which may factor into overall meal planning. 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 Whole-Food. It is minimally processed, in or close to its natural state. 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 Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 13.7g protein and 68.4g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Walnuts at 668kcal.

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At 560kcal calories per 100g, Pistachios falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 20.2g protein and 45.3g fat per serving. 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 Whole-Food, with 574kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 29.8g protein and 49.1g fat, which may factor into overall meal planning. Within this category, it falls between Cashews and Sunflower Seeds for calories, ranking 12 of 24.

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Sesame Seeds is classified as Allowed on Whole-Food, with 631kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 20.5g protein and 61.2g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Hazelnuts at 628kcal.

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Sunflower Seeds is classified as Allowed on Whole-Food, with 582kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 19.3g protein and 49.8g fat, which may factor into overall meal planning. Within this category, it falls between Pumpkin Seeds and Almonds for calories, ranking 13 of 24.

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At 668kcal calories per 100g, Walnuts falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 9.8g protein and 56.9g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Brazil Nuts at 659kcal.

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With 571kcal calories per 100g, Almond Flour earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. 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. 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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Chocolate Trail Mix is classified as Limited on Whole-Food, with 503kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 11.7g protein and 32.3g fat, which may factor into overall meal planning. 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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At 443kcal calories per 100g, Coconut Flour falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. 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 calories — next closest is Nut Bars at 454kcal. 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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Nut Bars is classified as Limited on Whole-Food, with 454kcal calories per 100g. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. 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 Trail Mix at 454kcal. 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 Whole-Food, with 454kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. 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 calories — next closest is Unsweetened Trail Mix at 462kcal. 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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Unsweetened Trail Mix is classified as Limited on Whole-Food, with 462kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 13.8g protein and 29.4g fat, which may factor into overall meal planning. Among the 24 items in this category, unsweetened trail mix sits at the low end for calories — next closest is Chia Seeds at 486kcal. 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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