Nuts & seeds

💡 Net carbs: total carbs minus fiber, which is the value shown in the Carb column.

⚠️ Serving: compared with vegetables and fruit, nuts and seeds are very calorie-dense; a realistic serving is 20-30g (a handful) rather than 100g. Adjust the serving above to compare.

⚖️ Ratio ω6/ω3 : a good ratio is under 5:1. Flaxseed and chia are excellent (~1:4), walnut is fine (~1:4), but almond, sunflower and Brazil nut are heavily tilted toward omega-6.

📦 Brand: some values (carbs, fiber, fat, protein, calories) come straight off the labels of real products bought in a store; show the "Brand" column to see the exact source. Two brands of pumpkin seed are listed separately on purpose: the gap between them (2.0g vs 3.7g net carbs per 100g) shows how much one same food can vary from product to product.

ℹ️ Sources: label values for branded products; otherwise generic values from the CIQUAL table (ANSES) and from theUSDA FoodData Central. Omega-3, omega-6, magnesium, vitamin E, zinc, iron, vitamins B1/B6, calcium, potassium, phosphorus and copper stay generic values (labels do not give them).