Nutrients, What Research Shows & Safety.
Nuts and seeds are food first. Explore each one: what is in it (measured by USDA), what research in people has and has not found for health goals, a normal serving, and what to check before you eat it: allergy, selenium, medicines, oxalate and choking risk in young children.
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Prunus dulcis
Vitamin ECopperManganeseMagnesiumFiber
Normal serving (USDA): 1 ounce (28 g), about 23 whole kernels
What meta-analyses of randomized trials found for almonds and cholesterol, blood pressure, body weight and inflammation markers, plus tree nut allergy and almond milk cautions.
Juglans regia
CopperManganeseMagnesium
Normal serving (USDA): 1 ounce (28 g), about 14 halves
What meta-analyses of randomized trials found for walnuts and blood cholesterol, triglycerides and blood pressure, what the FDA allows on labels, and tree nut allergy cautions.
Bertholletia excelsa
SeleniumCopperMagnesiumPhosphorusManganese
Normal serving (USDA): 1 ounce (28 g), about 6 kernels
Brazil nuts as a food: why their selenium is the main safety point, USDA nutrient values, what trials found on selenium status and cholesterol, allergy, aflatoxin and choking.
Pistacia vera
CopperVitamin B6Thiamin (B1)ManganeseProtein
Normal serving (USDA): 1 ounce (28 g), about 49 kernels
What meta-analyses of randomized trials found for pistachios and blood sugar, insulin, cholesterol ratios and blood pressure, with limits, tree nut allergy and salt cautions.
Anacardium occidentale
CopperManganeseMagnesiumZincPhosphorus
Normal serving (USDA): 1 ounce (28 g)
Cashews as a food: USDA nutrients, what trials found on cholesterol, blood pressure and diabetes, plus tree nut allergy, oxalate and choking safety facts.
Carya illinoinensis
ManganeseCopperThiamin (B1)Zinc
Normal serving (USDA): 1 ounce (19 halves, 28 g)
Pecans as a food: USDA nutrients, what trials found on cholesterol, blood sugar and weight, plus tree nut allergy, walnut cross-reactivity and choking safety.
Corylus avellana
ManganeseCopperVitamin EThiamin (B1)Magnesium
Normal serving (USDA): 1 ounce (28.35 g), about 21 whole kernels
Hazelnuts (filberts) as a food: USDA nutrients, what trials found for LDL cholesterol and weight, tree nut and birch-pollen allergy, choking and storage.
Macadamia integrifolia, Macadamia tetraphylla
ManganeseThiamin (B1)Copper
Normal serving (USDA): 1 ounce (28.35 g), about 10-12 kernels
Macadamia nuts as a food: USDA nutrients, the FDA heart claim and what trials found, tree nut allergy, choking, why they are toxic to dogs, and storage.
Pinus pinea, Pinus koraiensis
ManganeseCopperVitamin EMagnesiumZinc
Normal serving (USDA): 1 ounce (28.35 g), about 167 kernels
Pine nuts as a food: what USDA lists in them, the odd bitter-taste problem called pine mouth, allergy and choking cautions, and what research does and does not show.
Castanea sativa, Castanea mollissima
Copper
Normal serving (USDA): 1 ounce (28 g), raw peeled
Chestnuts as a food: low-fat and starchy with vitamin C, what research says, latex-fruit allergy links, and why poisonous horse chestnuts are a different plant.
Canarium ovatum
CopperManganeseThiamin (B1)MagnesiumPhosphorus
Normal serving (USDA): 1 ounce (28.35 g), about 15 kernels
Pili nuts as a food: USDA nutrient values, how little human research exists, one reported US allergy case, saturated fat, choking cautions and honest limits of the evidence.
Arachis hypogaea
CopperManganeseFolateVitamin EMagnesium
Normal serving (USDA): 1 ounce (28.35 g)
Peanuts as a food: a legume eaten like a nut, peanut vs tree nut allergy, early introduction for babies, aflatoxin, boiled peanuts, heart evidence and calories.
Arachis hypogaea, Prunus dulcis, Anacardium occidentale, Sesamum indicum
ManganeseVitamin ECopperMagnesiumProtein
Normal serving (USDA): 2 tablespoons (about 32 g) peanut butter
Peanut, almond, cashew and sesame (tahini) butters compared: USDA nutrients, label ingredients, allergy, choking, aflatoxin limits and what studies say.
Salvia hispanica
Omega-3 (ALA)FiberManganeseCopperSelenium
Normal serving (USDA): 1 ounce (28 g)
Chia seeds as a food: what meta-analyses and a weight-loss trial found, one case report of swallowing dry seeds, and allergy points including sesame.
Linum usitatissimum
Omega-3 (ALA)
Normal serving (USDA): 1 tablespoon, ground (7 g)
Flaxseed as a food: what meta-analyses of trials found for cholesterol and blood pressure, one small study of ground versus whole seed, and cautions.
Cannabis sativa (seed)
ManganeseCopperMagnesiumOmega-3 (ALA)Protein
Normal serving (USDA): 3 tablespoons (30 g)
Hulled hemp seeds (hemp hearts) as a food: protein, omega-6 and omega-3 fats, minerals, trace THC, seed allergy, and what the research does and does not show.
Cucurbita pepo, Cucurbita maxima
ManganeseCopperMagnesiumPhosphorusZinc
Normal serving (USDA): 1 ounce (28 g) shelled kernels
What the few human trials of pumpkin seeds as food found (one small meal study and one prostate trial), why seed oil and extract results differ, and seed cautions.
Helianthus annuus
Vitamin ECopperThiamin (B1)SeleniumManganese
Normal serving (USDA): 1 ounce (28 g) of shelled kernels (computed from per-100-g values; USDA lists cup portions only)
What sunflower seed kernels contain (USDA values), what research does and does not show, and the safety points: allergy, salty in-shell seeds, shells, cadmium and young children.
Sesamum indicum
Copper
Normal serving (USDA): 1 tablespoon of whole seeds (9 g)
Sesame seeds and tahini as food: USDA nutrients, sesame allergy (a major US allergen since 2023), small blood pressure and cholesterol trials, and kidney stone cautions.
Papaver somniferum
ManganeseCopper
Normal serving (USDA): 1 tablespoon (8.8 g)
Poppy seeds as food: what is in them, what research does and does not show, and the safety facts on opium alkaloids, drug tests, poppy seed tea and allergy.
Citrullus lanatus
MagnesiumZincCopperManganesePhosphorus
Normal serving (USDA): 1 ounce (28.35 g) of dried kernels
What dried watermelon seed kernels contain (USDA values), how little human research exists, and the safety points: allergy, choking, street-food hygiene and swallowed seeds.
Nelumbo nucifera
ManganeseThiamin (B1)MagnesiumPhosphorusCopper
Normal serving (USDA): 1 ounce (28 g), about 42 medium seeds, dried
Lotus seeds (Nelumbo nucifera) as a food: USDA nutrients, mostly lab research and no good human trials, mold risk, and how they differ from makhana.
Juglans nigra
ManganeseCopperMagnesiumProteinPhosphorus
Normal serving (USDA): 1 ounce (28 g)
Black walnuts as a food: USDA nutrients, how they compare with English walnuts, tree nut allergy and walnut cross-reactivity, and what research has and has not tested.
Carya ovata, Carya laciniosa
ManganeseThiamin (B1)CopperMagnesiumZinc
Normal serving (USDA): 1 ounce (28 g), about 9 nuts
Hickory nuts as a food: USDA nutrients, how they relate to pecans, tree nut allergy and choking safety, and an honest note that human research on them is very thin.
Fagus grandifolia, Fagus sylvatica
CopperManganeseVitamin B6
Normal serving (USDA): 1 ounce (28 g), dried, shelled
Beechnuts as a food: what USDA lists, the toxin reported in raw nuts, why they are heated first, and how little human research exists.
Quercus spp., Quercus ilex, Quercus robur, Quercus virginiana
CopperManganese
Normal serving (USDA): 1 ounce (28 g), raw
Acorns as a food: tannins and leaching, what USDA lists, flour, a documented acorn allergy case, and why raw acorns are not a simple snack.
Ginkgo biloba
CopperVitamin B6Thiamin (B1)
Normal serving (USDA): 1 ounce (28.35 g)
Ginkgo nuts as a food: the ginkgotoxin seizure risk (worst in children), allergy to ginkgo compounds, what USDA lists in them, and how seeds differ from leaf supplements.
Dipteryx alata
ProteinFiber
Normal serving (USDA): 1 ounce (28 g), about 20 seeds; trials used about 20 g (about 15 seeds)
Baru nuts (Dipteryx alata), a Brazilian legume seed sold as a nut: composition from published analyses, small human trials, allergy questions and honest limits.
Plukenetia volubilis
Omega-3 (ALA)MagnesiumProteinPhosphorus
Normal serving (USDA): 1 ounce (28 g), roasted shelled seeds
Sacha inchi (Inca peanut) seeds as a food: omega-3 ALA, protein, why raw seeds are roasted, EU status of the oil, small trials of the oil, and what is not known.
Perilla frutescens
Omega-3 (ALA)ManganeseCopperFiberMagnesium
Normal serving (USDA): 1 ounce (28 g), about 3 tablespoons
Perilla seeds (deulkkae, egoma) as a food: omega-3 ALA, fiber and minerals, seed allergy reports from Korea, how the seed differs from shiso leaf, and what research shows.
Carthamus tinctorius
CopperThiamin (B1)ManganeseMagnesiumVitamin B6
Normal serving (USDA): 1 ounce (28.35 g) of dried kernels
What dried safflower seed kernels contain (USDA values), why the plant is known for its oil, what research does and does not show, and safety points: flower products, allergy and children.
Cyperus esculentus
Normal serving (USDA): 1 ounce (28 g) of dried tubers (comparison size; no official serving)
Tigernuts (chufa), small sweet tubers that are not nuts: published composition, fiber and starch, horchata, rare allergy reports, mold toxins and honest limits.
Cola nitida, Cola acuminata
Normal serving (USDA): No official serving (USDA has no entry)
Kola nuts as a food: caffeine content, West African chewing customs, history in cola drinks, cautions for heart, pregnancy and medicines, and why USDA has no entry.
Theobroma cacao
MagnesiumZincPotassium
Normal serving (USDA): 1 ounce (28 g) of cacao nibs, our arithmetic from per-100-g values
What cacao nibs are, nutrients from peer-reviewed analyses (USDA has no nibs entry), what cocoa research shows, and the cadmium, lead and caffeine points to know.
Prunus dulcis, Anacardium occidentale, other nuts
Vitamin ECalcium
Normal serving (USDA): 1 cup (262 g, unsweetened shelf stable)
Almond, cashew and other nut milks: how little nut they contain, what fortification and added sugar add, USDA values, and cautions for allergy and for babies and toddlers.
Prunus dulcis
Vitamin ECopperManganese
Normal serving (USDA): 1 ounce (28 g) almond paste
Almond flour, almond paste and marzipan: USDA nutrients, how much sugar they hold, the cyanide question around bitter kernels, allergy, baking and gluten-free labels.
Mixed nuts and seeds
CopperManganeseMagnesiumVitamin EProtein
Normal serving (USDA): 1 ounce (28.35 g)
Mixed nuts and trail mix: USDA values, salt, dried fruit and candy, calories and portion creep, many allergens in one bag, choking, and what nut studies show.
No nut or seed matches all of these filters. Try removing one. Some topics (for example most herbs) are not nuts and seeds and live elsewhere on the site.
A link between a nut or seed and a topic means the body needs the nut or seed for that job, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate. See each page’s evidence label.
Almonds, walnuts, cashews, pistachios, Brazil nuts and other nuts that grow on trees. Tree nuts are a common cause of serious food allergy.
Peanuts grow underground and are legumes, but are eaten like nuts. Peanut allergy is separate from tree nut allergy.
Chia, flax, hemp, pumpkin, sunflower, sesame and other small seeds: fiber, minerals and plant fats in a small portion.
Chestnuts, pine nuts, lotus seeds, nut butters and more.
Nuts and seeds work alongside other nutrients. Here is what our sources link to them.
Vitamin A: The body can convert beta-carotene to vitamin A.
Vitamin A: Vitamin E and beta-carotene were tested together in the Finnish smoker trial.
Vitamin D: Vitamin D increases calcium absorption; both matter for bones, and treatment of rickets and osteomalacia includes both.
Vitamin D: NHS says vitamin D helps regulate calcium and phosphate.
Vitamin E: MedlinePlus says vitamin E helps the body use vitamin K; both affect blood clotting, which matters for people on blood thinners.
Vitamin E: Vitamin E and selenium were tested together and apart in the SELECT prostate cancer trial.
Vitamin E: Vitamin C and vitamin E were pooled with other antioxidants in the Cochrane mortality review.
Vitamin K: Vitamin D with K2 products exist; the site page does not claim an added benefit.
Vitamin B1 (thiamin): The NHS page covers B vitamins together; MedlinePlus says doctors may recommend other vitamins alongside thiamin for beriberi.
Vitamin B2: MedlinePlus says riboflavin works with the other B vitamins.
Vitamin B3 (niacin): Pellagra comes from too little niacin or tryptophan in the diet, so both matter for avoiding deficiency.
Vitamin B5: MedlinePlus covers pantothenic acid and biotin together; both are needed for growth and metabolism and for making fatty acids.
FruitsOmega fatty acidsAntioxidantsSupplement formulasCompare supplementsNatural Remedy Safety
Brazil nuts as a food: why their selenium is the main safety point, USDA nutrient values, what trials found on selenium status and cholesterol, allergy, aflatoxin and ch…
Cashews as a food: USDA nutrients, what trials found on cholesterol, blood pressure and diabetes, plus tree nut allergy, oxalate and choking safety facts.
Pecans as a food: USDA nutrients, what trials found on cholesterol, blood sugar and weight, plus tree nut allergy, walnut cross-reactivity and choking safety.
Hazelnuts (filberts) as a food: USDA nutrients, what trials found for LDL cholesterol and weight, tree nut and birch-pollen allergy, choking and storage.
Macadamia nuts as a food: USDA nutrients, the FDA heart claim and what trials found, tree nut allergy, choking, why they are toxic to dogs, and storage.
Pine nuts as a food: what USDA lists in them, the odd bitter-taste problem called pine mouth, allergy and choking cautions, and what research does and does not show.
Chestnuts as a food: low-fat and starchy with vitamin C, what research says, latex-fruit allergy links, and why poisonous horse chestnuts are a different plant.
Pili nuts as a food: USDA nutrient values, how little human research exists, one reported US allergy case, saturated fat, choking cautions and honest limits of the evide…
Black walnuts as a food: USDA nutrients, how they compare with English walnuts, tree nut allergy and walnut cross-reactivity, and what research has and has not tested.
Hickory nuts as a food: USDA nutrients, how they relate to pecans, tree nut allergy and choking safety, and an honest note that human research on them is very thin.
Beechnuts as a food: what USDA lists, the toxin reported in raw nuts, why they are heated first, and how little human research exists.
Acorns as a food: tannins and leaching, what USDA lists, flour, a documented acorn allergy case, and why raw acorns are not a simple snack.
Ginkgo nuts as a food: the ginkgotoxin seizure risk (worst in children), allergy to ginkgo compounds, what USDA lists in them, and how seeds differ from leaf supplements.
Baru nuts (Dipteryx alata), a Brazilian legume seed sold as a nut: composition from published analyses, small human trials, allergy questions and honest limits.
Peanuts as a food: a legume eaten like a nut, peanut vs tree nut allergy, early introduction for babies, aflatoxin, boiled peanuts, heart evidence and calories.
Peanut, almond, cashew and sesame (tahini) butters compared: USDA nutrients, label ingredients, allergy, choking, aflatoxin limits and what studies say.
Hulled hemp seeds (hemp hearts) as a food: protein, omega-6 and omega-3 fats, minerals, trace THC, seed allergy, and what the research does and does not show.
What sunflower seed kernels contain (USDA values), what research does and does not show, and the safety points: allergy, salty in-shell seeds, shells, cadmium and young …
Sesame seeds and tahini as food: USDA nutrients, sesame allergy (a major US allergen since 2023), small blood pressure and cholesterol trials, and kidney stone cautions.
Poppy seeds as food: what is in them, what research does and does not show, and the safety facts on opium alkaloids, drug tests, poppy seed tea and allergy.
What dried watermelon seed kernels contain (USDA values), how little human research exists, and the safety points: allergy, choking, street-food hygiene and swallowed se…
Lotus seeds (Nelumbo nucifera) as a food: USDA nutrients, mostly lab research and no good human trials, mold risk, and how they differ from makhana.
Sacha inchi (Inca peanut) seeds as a food: omega-3 ALA, protein, why raw seeds are roasted, EU status of the oil, small trials of the oil, and what is not known.
Perilla seeds (deulkkae, egoma) as a food: omega-3 ALA, fiber and minerals, seed allergy reports from Korea, how the seed differs from shiso leaf, and what research show…
What dried safflower seed kernels contain (USDA values), why the plant is known for its oil, what research does and does not show, and safety points: flower products, al…
Tigernuts (chufa), small sweet tubers that are not nuts: published composition, fiber and starch, horchata, rare allergy reports, mold toxins and honest limits.
Kola nuts as a food: caffeine content, West African chewing customs, history in cola drinks, cautions for heart, pregnancy and medicines, and why USDA has no entry.
What cacao nibs are, nutrients from peer-reviewed analyses (USDA has no nibs entry), what cocoa research shows, and the cadmium, lead and caffeine points to know.
Almond, cashew and other nut milks: how little nut they contain, what fortification and added sugar add, USDA values, and cautions for allergy and for babies and toddler…
Almond flour, almond paste and marzipan: USDA nutrients, how much sugar they hold, the cyanide question around bitter kernels, allergy, baking and gluten-free labels.
Mixed nuts and trail mix: USDA values, salt, dried fruit and candy, calories and portion creep, many allergens in one bag, choking, and what nut studies show.
Peanut, tree nut and sesame allergies are three different allergies. Learn what US labels cover, how cross-reactivity works, the emergency signs, and what testing needs.
How to store nuts and seeds, what rancid means, why moldy nuts should be thrown away, and what FDA, WHO and CDC say about aflatoxin and Salmonella.
What raw, roasted, soaked, sprouted and activated mean for nuts and seeds, and which claims have research behind them and which are mostly marketing.
These nuts and seeds have the most human research summarized in our guides (counted from the evidence ratings on each profile). More research does not mean the nut or seed works or is safe for you: open the guide to see what was found, including negative and mixed results.
Every published nut or seed guide (37), with its names and what it is made of. Each name opens one guide that brings together identity, traditional use, research, safety, forms and sources.
Search by nut or seed, benefit, body system, goal, symptom or lab test. Each result explains why it matches and how strong the evidence is.
Filters: group, evidence, body system, body part, goal, root cause, habit, biomarker, condition
Pick a way to look, then pick a choice. Every list links to the full guide.
Nuts and seeds whose guide mentions use in a traditional system. A mention shows history, not proof that it works.
The ways each nut or seed is used, from its guide: tea, tincture, capsule, powder, extract, topical or the whole nut or seed.
Nuts and seeds whose guide documents a point to check for this concern. Being listed does not mean the nut or seed is unsafe for everyone. Open the guide to read the details.
The best level of evidence in each nut or seed guide for any listed benefit. A stronger label for one use says nothing about its other uses or its safety.
Nuts and seeds have been used for health in many cultures for centuries. A traditional use tells you what people have done, not that it works. Here every nut or seed is listed under the goals, body systems and actions its guide connects it to, and each link carries the strength of the evidence behind it.
Strongest
6 nuts and seeds
Clinical trials support a benefit
Promising
24 nuts and seeds
Early or mixed human evidence
Early science
6 nuts and seeds
Lab or animal research only
Unknown
1 nuts and seeds
Too little evidence to say
Each nut or seed is counted once, at the strongest level its guide documents for any use. A strong label for one use says nothing about its other uses or its safety. "Traditional use" alone is not one of these labels: where a guide only reports history, the link is rated "Too little evidence to say". Read the guide on traditional use and research evidence.
Each card shows how many nuts and seeds are linked to a goal and how strong the evidence is. Green means clinical trials support a benefit; grey means too little evidence. These are links the guides document, not recommendations. For the wider picture, see the Wellness Goals section.
3 strongest14 promising1 early science
Best-studied
Clinical trials support a benefit (3)
Early or mixed human evidence (14)
Lab or animal research only (1)
Goal pages: Heart Health · Blood Pressure Support · Cholesterol Balance
9 promising
Best-studied
Early or mixed human evidence (9)
Goal pages: Blood Sugar Balance · Metabolic Health · Weight Management
Early or mixed human evidence (2)
Goal pages: Digestive Support · Gut Health
Early or mixed human evidence (1)
Goal pages: Memory Support
Early or mixed human evidence (1)
Goal pages: Men’s Vitality
The same links, organized the way anatomy and physiology textbooks do. "Action" describes what a nut or seed is said to do (for example calming or digestive support); it names the claim, not the proof.
Clinical trials support a benefit (2)
Early or mixed human evidence (12)
Lab or animal research only (1)
Clinical trials support a benefit (2)
Early or mixed human evidence (11)
Early or mixed human evidence (6)
Early or mixed human evidence (2)
Early or mixed human evidence (9)
Early or mixed human evidence (9)
Lab or animal research only (1)
Lab or animal research only (5)
Early or mixed human evidence (3)
Side-by-side guides for nuts and seeds that people confuse or choose between. They explain differences; they do not rank the nuts and seeds.
Each guide below looks at one concern, from sleep to skin, and separates nuts and seeds that were tested in people from nuts and seeds that are only traditional or lab-tested.
People have used nuts and seeds for health for many centuries. A traditional use tells you what people have done, not that it works. For what research found, see the Health Benefits and Scientific Evidence tabs.
Ayurveda, Traditional Chinese Medicine and other traditions each use natural remedies in their own systems. The nuts and seeds below are the ones whose guide mentions the tradition in its own text. That a tradition uses a nut or seed is history, not clinical evidence. Each guide says separately what trials found.
Read more: Therapies & Traditions.
Nuts and seeds are active substances. Some interact with prescription medicines, some are unsafe in pregnancy or with certain conditions, and some have been linked to serious harm. This tab brings together what the individual nut or seed guides document, plus the general rules. Medicine interactions have their own tab.
Have the product bottle with you when you call. Poisoning: What to Do First · Poison Help by Country · Emergency Quick Reference: Whom to Call (911, 988, Poison Help)
Each line comes from a nut or seed's own guide, where it is backed by cited sources: 140 documented risks across 37 of the 37 nuts and seeds. A nut or seed missing from a list is not proven safe: it may simply not have been studied. Open the nut or seed's guide for the full wording and sources.
| Nut or seed | What its guide documents |
|---|---|
| Almonds | Oxalate and kidney stones. Almonds are high in oxalate. In a small lab-style study 150 g of almonds raised urine oxalate, and in another study about 6 perce… |
| Cashews | Oxalate and kidneys. A 2026 case report describes kidney injury with calcium oxalate crystals in a man with kidney disease who ate 3 to 4 ounces of ca… |
| Chestnuts | Potassium and kidney disease. NIDDK says potassium and phosphorus can build up in the blood in chronic kidney disease and a dietitian should set limits. Chestn… |
| Lotus Seeds | Potassium and phosphorus in kidney disease. NIDDK says potassium and phosphorus can build up in chronic kidney disease and a dietitian should set limits. Dried lotus seeds h… |
| Peanuts | Oxalate content. A 2026 review lists peanuts among oxalate-containing foods. We did not read a source linking peanut intake to kidney stones. |
| Pistachios | Nuts, potassium and phosphorus in kidney disease. The National Kidney Foundation says most people with chronic kidney disease do not need to limit nuts and seeds, but people on he… |
| Pumpkin Seeds | Seeds, potassium and phosphorus in kidney disease. The National Kidney Foundation says most people with chronic kidney disease do not need to limit nuts and seeds, but hemodialysis… |
| Nut or seed | What its guide documents |
|---|---|
| Chestnuts | Potassium and kidney disease. NIDDK says potassium and phosphorus can build up in the blood in chronic kidney disease and a dietitian should set limits. Chestn… |
| Chia Seeds | Blood pressure medicines and other medicines. MSK says chia might add to the effect of blood pressure medicines, and notes high omega-3 intakes could alter bleeding. No specif… |
| Kola Nuts | Heart, blood pressure and rhythm cautions. The EMA lists hypertension and heart rhythm problems as reasons for caution, and caffeine can raise heart rate and blood pressure. |
| Lotus Seeds | Potassium and phosphorus in kidney disease. NIDDK says potassium and phosphorus can build up in chronic kidney disease and a dietitian should set limits. Dried lotus seeds h… |
| Pistachios | Nuts, potassium and phosphorus in kidney disease. The National Kidney Foundation says most people with chronic kidney disease do not need to limit nuts and seeds, but people on he… |
| Pumpkin Seeds | Seeds, potassium and phosphorus in kidney disease. The National Kidney Foundation says most people with chronic kidney disease do not need to limit nuts and seeds, but hemodialysis… |
| Nut or seed | What its guide documents |
|---|---|
| Acorns | Tannins in raw acorns and why they are leached. A 2026 study says acorns' high tannin content causes bitterness, reduced nutrient absorption and may prevent digestion and cause … |
| Almonds | Mold and aflatoxin in stored nuts. Aflatoxin, made by molds, is a recognized contaminant of tree nuts and a potent liver carcinogen; processing and sorting methods … |
| Baru Nuts | Microbes and mold toxins in nuts. A 2026 survey of baru nuts found mold counts and identified Salmonella and Cronobacter among isolated bacteria; MedlinePlus says … |
| Beechnuts | Raw beechnuts and the toxin fagin. A German consumer magazine says raw beechnuts contain fagin, that larger amounts can cause poisoning (mainly strong stomach and g… |
| Beechnuts | European versus American beechnuts. A veterinary poison helpline says American beech nuts are much less toxic than European ones and are considered safe in small amo… |
| Brazil Nuts | Selenium upper limit and too much selenium. Official upper limits are 400 micrograms a day for people 14 and over (Health Canada 2025) and 255 for adults in the EU (EFSA 202… |
| Brazil Nuts | Selenium content varies by growing place. A study of Amazon trees found a single nut could provide 11% to 288% of a 70 microgram daily requirement, depending on region and… |
| Brazil Nuts | Aflatoxin and mold. WHO names Brazil nuts among foods often affected by aflatoxins. A 2025 study of nuts from a severe drought year found aflatoxin i… |
| Cacao Nibs | Caffeine and theobromine. Nibs contain caffeine and theobromine (detected in a Brazilian study; amounts not usable). EFSA: up to 400 mg caffeine a day from… |
| Cashews | Cashew and pistachio cross-reactivity. Antibody tests in a small case series showed cashew and pistachio cross-react. |
| Chestnuts | Rot and mold in stored chestnuts. A 2026 study of Chinese chestnut kernels found six groups of fungi causing fruit rot; 47.71% of a susceptible variety was decayed… |
| Chia Seeds | Swallowing dry seeds and food-pipe blockage. One case report: a man with likely eosinophilic esophagitis swallowed dry chia and needed emergency removal. Chia absorbs up to a… |
| Ginkgo Nuts | How many seeds and cooking. Hong Kong authorities report poisoning after 10 to 50 cooked seeds at one time, and say there is no health-based guidance value f… |
| Ginkgo Nuts | Interference with vitamin B6. In case reports, blood tests showed high toxin levels and low levels of the active form of vitamin B6 (pyridoxal phosphate), and … |
| Hazelnuts (Filberts) | Birch pollen cross-reaction (pollen food syndrome). Hazelnut protein Cor a 1 cross-reacts with the main birch pollen protein in laboratory work; the NHS says pollen food syndrome ca… |
| Hazelnuts (Filberts) | Mold and aflatoxin. WHO names hazelnuts among tree nuts regularly contaminated with aflatoxins, which can cause liver cancer in humans; discard moldy… |
| Hemp Seeds (Hemp Hearts) | Trace THC in food hemp seeds. FDA says hemp seed ingredients hold only trace THC and CBD, picked up during harvest and processing, and cannot make consumers hi… |
| Kola Nuts | Large caffeine doses. The EMA estimates a lethal adult caffeine dose around 10 g (about 667 g of kola at 1.5% caffeine); death reported after 6.5 g caf… |
| Macadamia Nuts | Saturated fat and calories. One ounce has about 3.4 g saturated fat (17% of the Daily Value) and about 204 kcal, according to USDA. |
| Mixed Nuts & Trail Mix | Tree nut cross-reactivity. Walnut and pecan are highly cross-reactive, as are cashew and pistachio; because other cross-reactivity is unclear, avoiding all … |
| Mixed Nuts & Trail Mix | 'May contain' labels are voluntary. FDA says advisory 'may contain' statements are not required and should be used only for unavoidable cross-contact. A 2024 review … |
| Mixed Nuts & Trail Mix | Salt in trail mix and flavored mixes. USDA lists 229 mg sodium per 100 g in regular trail mix versus 4 mg for unsalted dry-roasted mixed nuts. Our data has no salted m… |
| Mixed Nuts & Trail Mix | Sulfites in dried fruit pieces. Sulfites must be declared when 10 ppm or more is in the finished food, including when carried in by ingredients such as dried fru… |
| Nut & Seed Butters (overview) | Aflatoxin limits in peanut butter (documented risk). Aflatoxins are mold poisons that can grow on peanuts; WHO says evidence links them to liver cancer in humans. FDA's action level … |
| Nut Flours, Almond Paste & Marzipan | Added sugar in almond paste and marzipan. USDA lists 36.25 g total sugars per 100 g of almond paste versus 4.35 g in raw almonds. FDA's Daily Value for added sugars is 50 … |
| Nut Flours, Almond Paste & Marzipan | Cyanide from bitter kernels and persipan. BfR's human study (12 people) found persipan gave blood cyanide about ten times lower than bitter apricot kernels with the same b… |
| Nut Flours, Almond Paste & Marzipan | Gluten-free labeling and cross-contact. FDA's 2013 rule defines the voluntary gluten-free claim; FDA is seeking comment on labeling and preventing cross-contact (comment… |
| Nut Milks (Almond, Cashew and Others) | Added sugar in sweetened nut milk. USDA lists about 15 g total sugars per cup of the sweetened vanilla drink versus about 2 g unsweetened. FDA's Daily Value for add… |
| Pecans | Walnut and pecan cross-reactivity. Authors of a mouse study say walnut-allergic people are often cross-reactive to pecan (human IgE correlation 0.96; 88% sequence i… |
| Perilla Seeds | Asthma from roasting smoke. One Korean case report describes occupational asthma in a man who roasted perilla seeds; a test with the roasting smoke produced … |
| Pili Nuts | Saturated fat and calories. USDA lists 31.2 g saturated fat per 100 g (44% DV in 1 ounce) and 719 kcal per 100 g (about 204 kcal per ounce). |
| Pili Nuts | Mold and aflatoxin in nuts. MedlinePlus says aflatoxin can occur in nuts; discard nuts that look moldy, discolored or shriveled. |
| Pine Nuts | Pine mouth (bitter or metallic taste after some pine nuts). A bitter or metallic taste that begins 1 to 3 days after eating certain pine nuts and usually fades within about 2 weeks. French … |
| Pine Nuts | Mold and aflatoxin in nuts. MedlinePlus says aflatoxin can occur in nuts; discard nuts that look moldy, discolored or shriveled. |
| Pistachios | Cashew and pistachio cross-reactivity. Clinical co-allergy is reported most often between cashew and pistachio (and walnut and pecan). Ask an allergist before eating ei… |
| Pistachios | Mold and aflatoxin. WHO names pistachio among tree nuts affected by aflatoxins, which can damage the liver in large doses and are linked to liver can… |
| Poppy Seeds | Morphine and codeine residues on the seeds. Seeds do not naturally contain opium alkaloids but can be contaminated by plant sap during pest damage or harvest. EFSA set an ac… |
| Poppy Seeds | Poppy seed tea (unwashed seeds). Tea brewed from large amounts of unwashed seeds has been linked to overdose and death, and lethal amounts of morphine can be rins… |
| Poppy Seeds | Very large raw intake (bowel obstruction). One autopsy case report describes death from a bowel obstruction made of raw poppy seeds, with low blood morphine. One case only. |
| Sacha Inchi (Inca Peanut) | Raw seeds: natural toxins and the need to roast. A 2022 review says raw seeds may contain alkaloids, lectins and saponins linked to mild-to-severe toxicity, and its authors state… |
| Safflower Seeds | Calories. USDA lists 517 kcal per 100 g, about 147 kcal per ounce. We found no safflower-specific weight study. |
| Sesame Seeds & Tahini | Hidden sesame and cross-contact on labels. The FDA expects sesame to be named when it is part of a spice mix or natural flavor. Stock made before 2023 did not have to chang… |
| Sesame Seeds & Tahini | Calories (energy density). USDA lists 573 kcal per 100 g for whole seeds and 595 kcal for tahini: about 52 kcal in 1 tablespoon of seeds and 89 kcal in 1 ta… |
| Sunflower Seeds | Sodium in salted seeds. USDA lists 655 mg sodium per 100 g for salted shelled kernels and 6,008 mg per 100 g for the from-shell entry; unsalted dried ker… |
| Sunflower Seeds | Cadmium in sunflower seeds. A French field study found whole seeds at 0.76 to 0.88 mg/kg cadmium on soil with about 1 mg/kg, above the 0.5 mg/kg food limit c… |
| Sunflower Seeds | Choking and shells. The AAP lists nuts and seeds, especially sunflower seeds, as a choking hazard for young children. Case reports describe hard rect… |
| Sunflower Seeds | Vitamin E supplements vs seeds. Sources describe bleeding risk and blood-thinner interactions for high-dose vitamin E supplements (upper limit 1,000 mg a day), n… |
| Tigernuts (Chufa) | Mold toxins in tigernut drinks. In 30 tigernut drinks from Lagos, aflatoxin B1 was found in 13.3% and ochratoxin A in 30%. |
| Walnuts | Mold and aflatoxin in stored nuts. Aflatoxin from molds is a recognized contaminant of tree nuts. Our sources do not give walnut-specific figures. |
| Watermelon Seeds | Calories and saturated fat. One ounce is about 158 kcal and 2.8 g (14% of the Daily Value) of saturated fat. |
| Watermelon Seeds | Street-food hygiene. Parasites (Entamoeba and Giardia) were found on street-vended roasted seeds, including watermelon seeds, in a Sudanese study. |
Some nuts and seeds change how a medicine works, or add to its effect. This matters most for narrow-margin medicines such as blood thinners, antidepressants, immunosuppressants, and diabetes and blood pressure medicines. Always tell your pharmacist and clinician about every nut or seed you take. Ask before starting, stopping or combining anything.
Each line comes from a nut or seed's own guide and its cited sources. A nut or seed missing from a list is not proven free of interactions: it may simply not have been studied. Open the nut or seed's guide for the full wording.
| Nut or seed | What its guide documents |
|---|---|
| Chia Seeds | Blood pressure medicines and other medicines. MSK says chia might add to the effect of blood pressure medicines, and notes high omega-3 intakes could alter bleeding. No specif… |
| Flaxseed | Medicines (blood thinners and others). NCCIH says interactions with blood thinners are theoretical. Whether fiber slows oral medicines: proper evidence not found for fl… |
| Hemp Seeds (Hemp Hearts) | Drug test results after hemp oil. One volunteer taking cold-pressed hemp seed oil tested positive on a screening test; a 2026 review found positives mostly tied to… |
| Kola Nuts | Medicine interactions. Caffeine interacts with MAO-inhibitor medicines and others; the EMA lists ephedrine, phenelzine, adenosine, clozapine, benzodiaze… |
| Poppy Seeds | Positive urine drug tests. Dosing studies found opiate-positive urine after poppy seed foods, and levels cannot always separate seed foods from codeine use. |
| Nut or seed | What its guide documents |
|---|---|
| Flaxseed | Medicines (blood thinners and others). NCCIH says interactions with blood thinners are theoretical. Whether fiber slows oral medicines: proper evidence not found for fl… |
| Safflower Seeds | Safflower flower products: bleeding and pregnancy. Our nut or seed page reports that blood thinners are the main medicines flagged for the flower, that pregnancy safety is not known, and … |
For most nuts and seeds, good human evidence is limited. Every outcome in our nut or seed guides is rated for how strong the evidence is, and the rating is shown next to it. Across the 37 guides, 31 nuts and seeds have no outcome rated "clinical trials support a benefit".
These are the outcomes our guides rate "clinical trials support a benefit", each with the sources the guide cites. Even here, the effect is usually for one preparation, one group of people and one outcome.
How many outcomes each guide rates in each evidence group. Open a guide for the individual outcomes, what was found (including negative results) and the sources.
| Nut or seed | Trials support | Early / mixed | Lab / animal | Not enough | Risks |
|---|---|---|---|---|---|
| Acorns | 0 | 0 | 1 | 2 | 4 |
| Almonds | 1 | 4 | 0 | 0 | 4 |
| Baru Nuts | 0 | 4 | 1 | 1 | 3 |
| Beechnuts | 0 | 0 | 1 | 1 | 4 |
| Black Walnuts | 0 | 2 | 1 | 0 | 3 |
| Brazil Nuts | 1 | 2 | 1 | 1 | 5 |
| Cacao Nibs | 0 | 4 | 1 | 1 | 3 |
| Cashews | 0 | 4 | 0 | 1 | 4 |
| Chestnuts | 0 | 1 | 1 | 1 | 6 |
| Chia Seeds | 0 | 3 | 1 | 2 | 3 |
| Flaxseed | 0 | 6 | 0 | 1 | 4 |
| Ginkgo Nuts | 0 | 0 | 0 | 2 | 5 |
| Hazelnuts (Filberts) | 1 | 3 | 0 | 1 | 4 |
| Hemp Seeds (Hemp Hearts) | 0 | 1 | 2 | 0 | 3 |
| Hickory Nuts | 0 | 2 | 1 | 0 | 3 |
| Kola Nuts | 0 | 0 | 1 | 3 | 5 |
| Lotus Seeds | 0 | 0 | 3 | 1 | 2 |
| Macadamia Nuts | 0 | 4 | 0 | 1 | 4 |
| Mixed Nuts & Trail Mix | 0 | 3 | 0 | 1 | 6 |
| Nut & Seed Butters (overview) | 1 | 2 | 0 | 1 | 4 |
| Nut Flours, Almond Paste & Marzipan | 0 | 0 | 1 | 2 | 4 |
| Nut Milks (Almond, Cashew and Others) | 0 | 3 | 2 | 2 | 3 |
| Peanuts | 2 | 3 | 0 | 1 | 4 |
| Pecans | 0 | 3 | 0 | 2 | 3 |
| Perilla Seeds | 0 | 1 | 2 | 2 | 2 |
| Pili Nuts | 0 | 1 | 1 | 2 | 4 |
| Pine Nuts | 0 | 3 | 0 | 1 | 4 |
| Pistachios | 0 | 4 | 0 | 0 | 5 |
| Poppy Seeds | 0 | 0 | 1 | 0 | 6 |
| Pumpkin Seeds | 0 | 3 | 1 | 2 | 4 |
| Sacha Inchi (Inca Peanut) | 0 | 2 | 1 | 2 | 2 |
| Safflower Seeds | 0 | 2 | 0 | 2 | 3 |
| Sesame Seeds & Tahini | 0 | 3 | 1 | 2 | 3 |
| Sunflower Seeds | 0 | 3 | 0 | 1 | 5 |
| Tigernuts (Chufa) | 0 | 2 | 2 | 2 | 2 |
| Walnuts | 2 | 4 | 1 | 1 | 3 |
| Watermelon Seeds | 0 | 1 | 1 | 2 | 4 |
The guides cite 375 distinct sources. These are the ones cited most often, and the main places to check any nut or seed claim yourself.
The same material can be sold as a powder, capsule, liquid or concentrated extract, and these are not interchangeable. A study of one preparation does not tell you what another does. This tab shows which forms each guide describes, and how to judge product quality.
Different parts can contain different compounds, so the part named on the label matters.
For each kind of preparation, the nuts and seeds whose guides describe it. The guides say which form was actually studied. Detailed preparation instructions are in Herbal Teas & Extracts, so they are not repeated here.
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A whole nut or seed (fresh, dried or powdered) contains everything in the raw material, in amounts that vary. A standardized extract is made to contain a stated amount of one or more marker compounds, which makes batches more consistent but is not the same as the whole nut or seed.
An extraction ratio such as 4:1 says how much raw material was used per unit of extract. It does not by itself say how much active compound a capsule holds or whether the product works. A marker compound is something measured for quality control; it is not always the compound that causes any effect.
Amounts and duration. We do not give universal dose recommendations. Where a source reports the amount and length of use tested for a named preparation, the nut or seed's guide gives it in that context; an amount studied in one product does not carry over to another, or to food-level use.
Absorption. Some active constituents are poorly absorbed, which is why concentrated or specially formulated products exist (curcumin is the best-known case). Better absorption can also raise the risk of side effects.
A good label names the species by its scientific name, says which part is used, and states the amount and form. Third-party testing can check identity, strength and contamination, but a seal is not a guarantee of safety or benefit.
Forms & preparations: the full guide · Herbal Teas & Extracts
There is no single official amount. The US FDA has allowed a qualified health claim saying that scientific evidence "suggests but does not prove" that eating 1.5 ounces a day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. [1] This is information about a label claim, not a prescription for you. Each page also shows the USDA serving size.
Botanically no: peanuts are legumes that grow underground, like beans and lentils. They are eaten like nuts, and peanut allergy is a separate allergy from tree nut allergy, although some people have both. See the allergy basics guide.
No nut or seed on this site is presented as a treatment. Pages say what trials found, what kind of study it was, and how strong the evidence is. Many studies are observational, and some were paid for by nut industry groups, which each page notes where it applies.
Brazil nuts have so much selenium that the amount matters. Sesame, peanut and tree nuts are major food allergens. Whole nuts and large seeds are a choking risk for children under 5. See each page's safety section and the foods and medicine interactions page.
Complete See every nut and seed with filters
Content last updated . The tabs from Health Benefits onward are compiled automatically from the evidence ratings and sources in each nut or seed's guide (last data update November 13, 2026). This section has not been medically reviewed.
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