Nutritional Value of Seeds and Nuts

We have all wondered which foods contain the most nutrition for our birds. The tables below contain information on the nutritional values of these foods prepared in a variety of ways. Learn which contain the most beneficial vitamins and minerals your pets require and which is the most nutritious way to serve them.
The information included below comes from the USDA Handbook #8 and information from food companies. The numbers used are averages. Be aware that nutrient content of foods varies based upon how they are grown and stored. However, you can use these numbers as a guideline in choosing food for your bird's diet.
The numbers in the tables provide the nutrition found in 1 ounce of food.
SEEDS

Food Item	Calo ries	Prot (g)	Carb (g)	Fat (g)	satF (g)	monF (g)	polyF (g)	Cal (mg)	Phos (mg)	Sod (mg)	Pot (mg)	Iron (mg)	vitA (IU)	Thia (mg)	Ribo (mg)	Nia (mg)
Sunflower Seed Kernels Dried	161.60	6.46	5.33	14.06	1.47	2.68	9.28	32.89	199.87	.85	195.33	1.93	14.18	.65	.07	1.28
Safflower Seed Kernels Dried	146.57	4.59	9.72	10.91	1.04	1.37	8.00	22.11	182.57	.85	194.76	1.39	14.18	.33	.12	.65
Millet Raw	107.16	3.12	20.67	1.19	.20	.22	.60	2.27	80.80	1.42	55.28	.85	0	.12	.08	1.34
Sesame Seeds Whole Dried	162.45	5.02	6.66	14.09	1.97	5.32	6.17	276.41	178.32	3.12	132.68	4.14	2.55	.22	.07	1.28
Sesame Seed Kernels Dried	166.70	7.48	2.66	15.54	2.17	5.87	6.81	37.14	220.00	11.34	115.38	2.21	18.71	.20	.02	1.33
Pumpkin & Squash Kernels Dried	153.37	6.95	5.05	13.01	2.46	4.04	5.93	12.19	332.83	5.10	228.78	4.25	107.73	.06	.09	.50
Pumpkin & Squash Seeds Whole Roasted w/o Salt	126.44	5.27	15.25	5.5	1.04	1.71	2.51	15.59	26.08	5.10	260.54	.94	17.58	.01	.01	.08
Oats	110.28	4.79	18.80	1.96	.35	.62	.72	15.31	148.27	.57	121.62	1.33	0	.22	.04	.27
Watermelon Seed Kernels Dried	157.91	8.02	4.34	13.44	2.77	2.10	7.96	15.31	214.04	28.07	183.71	2.07	0	.05	.04	1.01
Dill Seed	146.57	4.54	15.65	4.11	.21	2.67	.29	429.79	78.53	5.61	336.23	4.62	15.03	.12	.08	.8

NUTS

Food Item	Calo ries	Prot (g)	Carb (g)	Fat (g)	satF (g)	monF (g)	polyF (g)	Cal (mg)	Phos (mg)	Sod (mg)	Pot (mg)	Iron (mg)	vitA (IU)	Thia (mg)	Ribo (mg)	Nia (mg)
Acorns Raw	104.61	1.76	11.57	6.78	.88	4.28	1.30	11.62	22.40	0	152.81	.23	11.06	.03	.03	.52
Almonds Dried	166.98	5.67	5.78	14.80	1.40	9.61	3.11	75.41	147.42	3.12	207.52	1.05	0	.06	.22	.95
Almonds Dry Roasted w/o & w Salt	166.41	4.62	6.86	14.63	1.39	9.50	3.07	79.95	155.36	3.12 221.13	218.30	1.08	0	.04	.17	.80
Almonds Oil Roasted w/o & w Salt	175.20	5.78	4.51	16.36	1.55	10.61	3.43	66.34	155.07	2.84 220.85	193.63	1.08	0	.04	.28	.99
Brazil Nuts Dried	185.98	4.05	3.63	18.77	4.58	6.53	6.84	49.90	170.10	.57	170.10	.96	0	.28	.03	.46
Cashews Oil Roasted w/o & w Salt	163.30	4.59	8.08	13.66	2.70	8.06	2.31	11.62	120.77	4.82 177.47	150.26	1.16	0	.12	.05	.51
Chestnuts European Raw	55.57	.45	12.53	.37	.07	.12	.14	5.39	10.77	.57	137.21	.26	7.37	.04	0	.31
Coconut Meat Raw	100.36	.94	4.31	9.5	8.42	.41	.10	3.97	32.04	5.67	100.93	.68	0	.02	.01	.15
Coconut Milk Raw	65.21	.65	1.56	6.75	5.99	.29	.07	4.54	28.35	4.25	74.56	.45	0	.01	0	.22
Filberts Dried	179.17	3.69	4.34	17.75	1.30	13.92	1.70	53.30	88.45	.85	126.16	.94	18.99	.14	.03	.32
Filberts Dry Roasted w/o & w Salt	187.68	2.84	5.07	18.80	1.38	14.73	1.80	55.28	91.57	.85 221.13	130.98	.96	19.56	.06	.06	.79
Filberts Oil Roasted w/o & w Salt	187.11	4.05	5.44	18.03	1.33	14.13	1.73	55.57	92.42	.85 222.83	131.83	.96	19.85	.06	.06	.79
Macadamias Dried	199.02	2.35	3.88	20.89	3.13	16.49	.36	19.85	38.56	1.42	104.33	.68	0	.10	.03	.61
Macadamias Oil Roasted w/o & w Salt	203.55	2.07	3.66	21.69	3.25	17.12	.37	12.76	56.70	1.98 73.71	93.27	.51	2.55	.06	.03	.57
Peanuts Raw	160.74	7.31	4.56	13.95	1.94	6.93	4.41	26.08	106.60	5.10	199.87	1.30	0	.18	.04	3.42
Peanuts Oil Roasted w/o & w Salt	164.71	7.48	5.36	13.98	1.94	6.93	4.42	24.95	146.57	1.70 122.76	193.35	.51	0	.07	.03	4.05
Pecans Dried	189.09	2.21	5.16	19.16	1.54	11.95	4.75	10.21	82.50	.28	111.13	.60	36.29	.24	.04	.25
Pecans Dry Roasted w/o & w Salt	186.83	2.27	6.32	18.31	1.47	11.42	4.53	9.92	86.18	.28 221.13	104.90	.62	37.71	.09	.03	.26
Pecans Oil Roasted w/o & w Salt	194.20	1.98	4.56	20.19	1.62	12.58	5.00	9.64	83.35	.28 214.33	101.78	.6	36.57	.09	.03	.25
Pine Nuts Pignolias Dried	146.00	6.80	4.03	14.37	2.21	5.41	6.05	7.37	144.02	1.13	169.82	2.61	8.22	.23	.05	1.01
Pine Nuts Pinyon Dried	161.03	3.29	5.47	17.29	2.66	6.50	7.28	2.27	9.92	20.41	178.04	.88	8.22	.35	.06	1.24
Pistachio Nuts Dried	163.58	5.84	7.03	13.72	1.74	9.26	2.08	38.27	142.60	1.70	309.87	1.93	66.06	.23	.05	.31
Walnuts Black Dried	172.08	6.92	3.43	16.05	1.03	3.61	10.63	16.44	131.54	.28	148.55	.88	83.92	.06	.03	.20
Walnuts English Dried	182.01	4.05	5.19	17.55	1.58	4.02	11.09	26.65	89.87	2.84	142.32	.68	35.15	.11	.04	.29

If you would like more information on these or other foods, visit the Nutritional Analysis Tool (NAT) website at http://www.nat.uiuc.edu/mainnat.html. NAT is provided as a public service by the Food Science and Human Nutrition Department at the University of Illinois.