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| One serving | Per 100 g | |||||
|---|---|---|---|---|---|---|
| Almond (Badam) a small handful (15 g) | 91 | 2.8 | 609 | 18.4 | 58.5 | 13.1 |
| Cashew nut (Kaju) a small handful (15 g) | 87 | 2.8 | 583 | 18.8 | 45.2 | 3.9 |
| Chia seedsUSDA a heaped tablespoon (15 g) | 73 | 2.5 | 486 | 16.5 | 30.7 | 34.4 |
| Dry coconut (copra) a small handful (15 g) | 94 | 1.1 | 624 | 7.3 | 63.3 | 15.9 |
| Flax seeds (Alsi) one tablespoon (10 g) | 44 | 1.9 | 444 | 18.6 | 35.7 | 26.2 |
| Fresh coconut a small handful (15 g) | 61 | 0.6 | 409 | 3.8 | 41.4 | 10.4 |
| Gingelly seeds (Til) one tablespoon (10 g) | 51 | 1.9 | 508 | 19.2 | 43.1 | 17.2 |
| Halim seeds one teaspoon (5 g) | 22 | 1.2 | 445 | 23.4 | 23.7 | 8.3 |
| Mustard seeds (Rai) one teaspoon (5 g) | 25 | 1 | 510 | 19.5 | 40.2 | 14.1 |
| Niger seeds (Kala til) one tablespoon (10 g) | 51 | 1.9 | 512 | 18.9 | 38.6 | 10.9 |
| Peanuts (Moongphali) a small handful (15 g) | 78 | 3.5 | 520 | 23.6 | 39.6 | 10.4 |
| Pine seed (Chilgoza) a small handful (15 g) | 89 | 1.9 | 594 | 12.6 | 48.8 | 3.8 |
| Pistachio nuts a small handful (15 g) | 81 | 3.5 | 539 | 23.4 | 42.5 | 10.6 |
| Safflower seeds (Kardi) a small handful (15 g) | 71 | 2.6 | 473 | 17.7 | 30.9 | 13.5 |
| Sunflower seeds (Surya mukhi) a small handful (15 g) | 88 | 3.5 | 586 | 23.5 | 51.9 | 10.8 |
| Walnut (Akhrot) a small handful (15 g) | 101 | 2.2 | 671 | 14.9 | 64.3 | 5.4 |
A serving is the household amount under each name; the per 100 g columns show on wider screens. Tap a column name to sort.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Chia seeds come from USDA FoodData Central instead, because the Indian tables don't list them.
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