Seed oil free nuts and seeds in Australia: 74 products ranked by PUFA per serving
Nuts, seeds and nut butters. Nuts carry their own polyunsaturated fat before anything is added, which is why this aisle runs high. We sorted every one we hold for Australia by grams of polyunsaturated fat per serving, lowest first, so the cleanest thing on the shelf is at the top of the table.
How we judged this
Every number on this page is polyunsaturated fat in grams for one serving, PUFA for short. That is the fat seed oils are made of, so it is the closest thing to a measure of how much seed oil a packaged food carries. The product data comes from Open Food Facts.
Each row says where its number came from. From the label means the product's own nutrition data gives it, or shows so little fat that the answer can only be zero. Estimated means the label does not print polyunsaturated fat, so we worked it out from the label's total fat and the fats named in the ingredient list, and never more than total fat minus saturated fat. Estimates lean high on purpose. Of the 74 products in this aisle, 16 are from the label and 58 are estimated.
The verdict column is the number and nothing else: Low under 1 gram, Moderate 1 to 3 grams, High over 3 grams. Of the 74 products here, 24 come in Low, 18 Moderate and 32 High.
The serving is whatever the label says, and labels do not agree, so read the serving column next to the number before you compare two rows. A serving under 3 grams is not ranked. The full method is on our methodology page.
All 74 products in this aisle, lowest first
Tap a column heading to re-sort the table.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| Aldi Moreno espresso | 28.6 g | 0.0 g | From the label | Low |
| Chefs Choice Coconut Juice | 100 g | 0.0 g | From the label | Low |
| EMERALD LABS PROTEIN WATER | 1 scoop (25 g) | 0.0 g | From the label | Low |
| H2Coco Coconut & Mango | 1 portion (250 ml) | 0.0 g | From the label | Low |
| Nestle Gold Non-Dairy Coconut Latte Instant Coffee x 6 | 200ml | 0.0 g | Estimated | Low |
| Sanitarium Weet-Bix Bites vanilla and coconut | 100 g | 0.1 g | Estimated | Low |
| Springhill Farm Choc Coconut Slice | 22.5 g | 0.1 g | Estimated | Low |
| Real Foods Corn Thins Organic Sesame | 3 slices (18 g) | 0.3 g | Estimated | Low |
| Choceur liviano hazelnut cocoa creme | 21g | 0.4 g | Estimated | Low |
| Choceur Liviano Hazelnut Creme | 1 bar (21 g) | 0.4 g | Estimated | Low |
| Joe's Food Co Choc Coated Peanuts | 1 serving (30 g) | 0.4 g | Estimated | Low |
| Sanitarium Weet-Bix Gluten Free Coconut & Cinnamon | 33g | 0.4 g | From the label | Low |
| Super Nature Super Protein Wellness Bowl Super Nut Satay | 1 oz (28 g) | 0.4 g | Estimated | Low |
| The Carob Kitchen Banjo the coconut carob bear | 1 serving (15 g) | 0.4 g | Estimated | Low |
| Carman's Oat Slice Golden Oat & Coconut | 1 serving (35 g) | 0.5 g | Estimated | Low |
| Health Lab Holy Hazelnut Hazelnut Chocolate filled Ball | 1 serving (40 g) | 0.5 g | Estimated | Low |
| Raffaello Coconut & Almond Gift Box | 1 serving (10 g) | 0.5 g | Estimated | Low |
| Ritter Sport Chocolat Whole Almonds | 1 oz (28 g) | 0.5 g | Estimated | Low |
| Weet-Bix Cranberry & coconut | 37 g | 0.6 g | Estimated | Low |
| Mayver's Smunchy Protein Peanut Butter | 1 portion (20 g) | 0.7 g | From the label | Low |
| noshu LOW CARB indulgence cherry & coconut | 1 serving (32 g) | 0.7 g | Estimated | Low |
| Whittaker's 33% Cocoa Coconut Block | 7 carres (40 g) | 0.7 g | Estimated | Low |
| Nobby's Salted Peanuts | 30g | 0.8 g | From the label | Low |
| munchme Roasted Almond Cashew | 1 serving (20 g) | 0.9 g | From the label | Low |
| Koh-Kae Peanuts Coconut Cream Flavour Coated | 30 g | 1.1 g | Estimated | Moderate |
| Whittaker's Coconut Block | 1 serving (25 g) | 1.1 g | Estimated | Moderate |
| Burgen Wholemeal & Seeds | 1 oz (28 g) | 1.2 g | Estimated | Moderate |
| Macro Natural Pumpkin Kernels | 1 portion (30 g) | 1.6 g | From the label | Moderate |
| Yumi's SWEET POTATO & ROASTED CASHEW DIP | 1 portion (20 g) | 1.8 g | Estimated | Moderate |
| Bounce Coconut Macadamia Protein Ball | 100 g | 2.0 g | From the label | Moderate |
| BOUNCE PEANUT PROTEIN BALL | 1 serving (49 g) | 2.2 g | From the label | Moderate |
| Jordans Crunchy Oat Clusters Honey & Nut | 45g | 2.2 g | From the label | Moderate |
| Pana Organic Coconut Rough Chocolate | 100 g | 2.2 g | Estimated | Moderate |
| Tasti Berry Cashew & Cacao Smooshed Wholefood Balls | 1 oz (28 g) | 2.2 g | Estimated | Moderate |
| Carwari Sesame Seeds White Hulled | 10 grams | 2.4 g | Estimated | Moderate |
| coles wellness road black chia seeds | 15g | 2.4 g | From the label | Moderate |
| Carman's Dark Choc Cherry and Coconut | 1 serving (35 g) | 2.5 g | Estimated | Moderate |
| UNCLE TOBYS BREAKFAST BAKES HONEY & ALMOND | 1 oz (28 g) | 2.5 g | Estimated | Moderate |
| munchme Pistachio Cranberry | 1 serving (20 g) | 2.7 g | Estimated | Moderate |
| Carman's PROTEIN CLUSTERS Cranberry & Coconut | 1 serving (45 g) | 2.9 g | Estimated | Moderate |
| Golden Days Sesame Snaps Original | 100 g | 2.9 g | Estimated | Moderate |
| Heritage Mill Clusters Cranberry Almond | 1 oz (28 g) | 3.0 g | Estimated | Moderate |
| Carman's Carmans Cluster Honey RS / Nut | 1 oz (28 g) | 3.1 g | Estimated | High |
| Duo Penotti Hazelnut & Vanilla Spread | 1 portion (15 g) | 3.1 g | Estimated | High |
| Whittaker's peanut butter chocolate | 1 serving (25 g) | 3.1 g | Estimated | High |
| kirkland Almonds | 1 oz (28 g) | 3.5 g | Estimated | High |
| munchme Pumpkin Seed | 5 pieces (20 g) | 3.5 g | Estimated | High |
| GoldenVale Pecan & Maple Muesli Clusters | 1 portion (40 g) | 3.7 g | Estimated | High |
| Nobby's Salted Cashews | 1 serving (50 g) | 4.0 g | From the label | High |
| Honest to Goodness Organic Brown Linseed | 15 grams | 4.2 g | Estimated | High |
| Mars M &M?S Peanut | 1 oz (28 g) | 4.2 g | Estimated | High |
| HERITAGE MILL clusters crunchy nut | 1 serving (40 g) | 4.4 g | Estimated | High |
| Go Natural Nut Delight | 1 oz (28 g) | 4.5 g | Estimated | High |
| Loco Love Passion Berry & Macadamia | 35g | 5.1 g | Estimated | High |
| Carman's Overnight Chia & Oat Sachets Berry & Coconut | 35g | 5.2 g | Estimated | High |
| Carman's Protein Double Dark Choc | 40 g | 5.2 g | Estimated | High |
| Hillcrest Crunchy Oat Clusters Chunky Nut | 1 portion (45 g) | 5.2 g | Estimated | High |
| jc Barbecue Kri Kri Peanuts | 1 serving (30 g) | 5.6 g | Estimated | High |
| Jordans Crispy oat clusters maple and pecan | 45g | 5.6 g | Estimated | High |
| Oh So Natural WHOLEFOODS BLACK CHIA SEEDS | 50g | 5.8 g | From the label | High |
| Carman's Gourmet Porridge Sachets Super Berry & Coconut | 100 g | 6.8 g | Estimated | High |
| Coles Superfood Snacking Mix | 30 grams | 6.8 g | Estimated | High |
| BHUJA NUT MIX | 1 oz (28 g) | 6.9 g | Estimated | High |
| Carman's Dark Choc, Coconut & Macadamia NutBar | 1 serving (32 g) | 8.2 g | Estimated | High |
| Chacheer Sunflower seeds roasted | 1 oz (28 g) | 8.6 g | Estimated | High |
| Brookfarm supergrains granOHlaat Macadamia, Cranberry & | 1 portion (50 g) | 8.8 g | Estimated | High |
| duck creek macadamia Macadamia Nuts | 40g | 8.8 g | Estimated | High |
| So Natural LSA MIX | 30g | 9.0 g | Estimated | High |
| Nobby's Salted Mixed Nuts | 1 portion (30 g) | 9.4 g | Estimated | High |
| Woolworths Unsalted mix nuts | 1 oz (28 g) | 9.9 g | Estimated | High |
| coles Sunflower Seeds | 1 serving (30 g) | 11.3 g | Estimated | High |
| Golden Days Sesame Snaps | 100 g | 11.6 g | Estimated | High |
| Hillcrest SESAME SNAPS | 100 g | 12.2 g | Estimated | High |
| macro Wholefoods Market Organic Brown Flaxseed Meal | 1 portion (100 g) | 21.2 g | From the label | High |
The 15 highest in this aisle
The other end of the same list, for when you want to know what to put back.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| macro Wholefoods Market Organic Brown Flaxseed Meal | 1 portion (100 g) | 21.2 g | From the label | High |
| Hillcrest SESAME SNAPS | 100 g | 12.2 g | Estimated | High |
| Golden Days Sesame Snaps | 100 g | 11.6 g | Estimated | High |
| coles Sunflower Seeds | 1 serving (30 g) | 11.3 g | Estimated | High |
| Woolworths Unsalted mix nuts | 1 oz (28 g) | 9.9 g | Estimated | High |
| Nobby's Salted Mixed Nuts | 1 portion (30 g) | 9.4 g | Estimated | High |
| So Natural LSA MIX | 30g | 9.0 g | Estimated | High |
| Brookfarm supergrains granOHlaat Macadamia, Cranberry & | 1 portion (50 g) | 8.8 g | Estimated | High |
| duck creek macadamia Macadamia Nuts | 40g | 8.8 g | Estimated | High |
| Chacheer Sunflower seeds roasted | 1 oz (28 g) | 8.6 g | Estimated | High |
| Carman's Dark Choc, Coconut & Macadamia NutBar | 1 serving (32 g) | 8.2 g | Estimated | High |
| BHUJA NUT MIX | 1 oz (28 g) | 6.9 g | Estimated | High |
| Carman's Gourmet Porridge Sachets Super Berry & Coconut | 100 g | 6.8 g | Estimated | High |
| Coles Superfood Snacking Mix | 30 grams | 6.8 g | Estimated | High |
| Oh So Natural WHOLEFOODS BLACK CHIA SEEDS | 50g | 5.8 g | From the label | High |
More from here: every aisle we rank in Australia, the restaurant report cards in Australia, and the U.S. grocery guides.
Product data: Open Food Facts, Open Database License.