Seed oil free nuts and seeds in Ireland: 99 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 Ireland 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 99 products in this aisle, 9 are from the label and 90 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 99 products here, 25 come in Low, 12 Moderate and 62 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 99 products in this aisle, lowest first
Tap a column heading to re-sort the table.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| Dunnes Stores Unsweetened coconut | 100 g | 0.0 g | Estimated | Low |
| Egan's Irish Chestnut Mushrooms | 100 g | 0.0 g | From the label | Low |
| Nestle KVARG Coconut | 100 g | 0.0 g | From the label | Low |
| macromike Premium Almond Protein Vanilla Buttercream Flavour | 1 dry (40 g) | 0.1 g | Estimated | Low |
| glenisk Superior Organic Coconut & Vanilla Greek Style | 100 g | 0.2 g | Estimated | Low |
| Jo's Absolute Nutrition Coconut bites | 26 g | 0.2 g | Estimated | Low |
| Jo's Absolute Nutrition Chia Energy Bombs | 50g | 0.3 g | Estimated | Low |
| M And S Cashews | 10.0g | 0.3 g | Estimated | Low |
| Kinder Bueno Coconut | 19.5 g | 0.4 g | Estimated | Low |
| nobo Roasted pistachio caramelly spread | 8 g | 0.4 g | Estimated | Low |
| Butlers Tasty Pieces Salted Almond & Butterscotch | 1 oz (28 g) | 0.5 g | Estimated | Low |
| Choceur Noisette | 25 g | 0.5 g | Estimated | Low |
| Hazelnut Clusters Super Nature | 34 g | 0.5 g | Estimated | Low |
| Krispy Kreme Original glazed bites | 24 g | 0.5 g | Estimated | Low |
| Neoh Peanut | 28.0g | 0.5 g | Estimated | Low |
| BLOND M&S -FOOD- CHOCOLATE CARAMELISED PECANS Phot | 1 portion (25 g) | 0.6 g | Estimated | Low |
| Connell Bakery gourmet burgers mixed seeds | 1 oz (28 g) | 0.6 g | Estimated | Low |
| Connell Bakery Large Burgers Sesame Seed | 1 oz (28 g) | 0.6 g | Estimated | Low |
| Green & black's organic chocolate almond | 1 oz (28 g) | 0.6 g | Estimated | Low |
| Jacob's CrispTOASTS sesame | 1 pack (20 g) | 0.6 g | Estimated | Low |
| Tropical Foods Chocholate almonds | 1 oz (28 g) | 0.6 g | Estimated | Low |
| Simply Better By Dunnes Stores Maple & Pecan Slices | 45 g | 0.7 g | Estimated | Low |
| Nuii Coconut & Indian Mango | 71,3 g | 0.8 g | Estimated | Low |
| One Degree Organic Foods Gluten Free Sprouted Coconut | 30.0g | 0.8 g | Estimated | Low |
| Aldi 2 Melting Centre Nut roasts | 1 oz (28 g) | 0.9 g | Estimated | Low |
| Marks & Spencer Food utternut, Almond & Pecan Nut Roast | 1 oz (28 g) | 1.1 g | Estimated | Moderate |
| gosh Spinach and pine nut bites | 1 oz (28 g) | 1.2 g | Estimated | Moderate |
| Shamrock Farms Medium Desiccated Coconut | 100g | 1.2 g | Estimated | Moderate |
| The Sibly Food Co. Classic Nut Butter Energy Balls | 30g | 1.2 g | Estimated | Moderate |
| The Sibly Healthy Energy Balls Cacao & Nut Butter | 2 tbsp (32 g) | 1.3 g | Estimated | Moderate |
| The Fishmonger Mackerel in Sunflower oil | 1 tbsp (14 g) | 1.9 g | Estimated | Moderate |
| Hovis Seed Sensations Seven Seeds | 1 slice (44 g) | 2.0 g | Estimated | Moderate |
| DmBio Studentenfutter | 1 oz (28 g) | 2.5 g | From the label | Moderate |
| Dunnes Stores Toasted Flaxseed Crunch | 100 g | 2.7 g | Estimated | Moderate |
| Good 4U Smoky Barbeque SUPER SNACK | 30 g | 2.7 g | Estimated | Moderate |
| RX Honey cinnamon peanut butter mini | 1 bar (26 g) | 2.7 g | Estimated | Moderate |
| TRIBE Protein Flapjack Choc Peanut | 38 g | 3.0 g | Estimated | Moderate |
| Meridian Protein smooth peanut | 15 g | 3.6 g | Estimated | High |
| Sammich Peanut Butter & Honey Spread Crustless Sandwich | 2 tbsp (32 g) | 3.6 g | Estimated | High |
| THE FOODIE MARKET CHIA SEEDS | 15g | 3.6 g | From the label | High |
| Marks & Spencer Vegetarian Nut Roast | 1 oz (28 g) | 3.8 g | Estimated | High |
| Supervalu Flaxseed crunch | 15g | 3.9 g | Estimated | High |
| bioZentrale Chiasamen | 15g | 4.0 g | From the label | High |
| Dunnes Stores Salted Cashew Nuts | 25g | 4.0 g | Estimated | High |
| Great Value Cocoa Roasted Almonds | 28g | 4.0 g | Estimated | High |
| Dunnes Stores Honey Roasted Peanuts | 1 oz (28 g) | 4.1 g | Estimated | High |
| Daily Basics Roasted and salted nuts | 1 oz (28 g) | 4.2 g | Estimated | High |
| Dunnes Stores Salted peanuts | 25g | 4.2 g | Estimated | High |
| Tesco Roasted Peanuts | 25g | 4.2 g | Estimated | High |
| Aldi Salted Cashews | 1 oz (28 g) | 4.5 g | Estimated | High |
| Alesto Cashews roasted & salted | 30 g | 4.7 g | Estimated | High |
| iLOVE SNACKS Smoked almonds | 1 oz (28 g) | 4.8 g | Estimated | High |
| The Foodie Market 4 multiseed Thins | 100 g | 5.0 g | Estimated | High |
| Linwoods Flaxseed, Almonds, Brazil Nuts, Walnuts & CoQ10 | 1 serving (20 g) | 5.1 g | From the label | High |
| Snackrite Salted Peanuts | 30 g | 5.1 g | Estimated | High |
| Jo's Absolute Nutrition Peanut butter raw energy balls | 50 g | 5.2 g | Estimated | High |
| Nutty Delights Hot Nuts | 1 oz (28 g) | 5.2 g | Estimated | High |
| KIRKLAND Signature ROASTED ALMONDS WITH SEA SALT | 15 pieces (28 g) | 5.3 g | Estimated | High |
| Linwoods Cold Milled Flaxseed | 1 portion (20 g) | 5.3 g | Estimated | High |
| Supervalu Seed Topper | 1 oz (28 g) | 5.3 g | Estimated | High |
| Linwoods Cold Milled Flaxseed, Sunflower, Pumpkin & Chia | 1 portion (20 g) | 5.4 g | Estimated | High |
| Lotts Organic Sesame Seeds | 1 oz (28 g) | 5.8 g | Estimated | High |
| Natural Balance Foods Cocoa Coconut Protein Flapjacks | 50 g | 6.1 g | Estimated | High |
| Tesco Sesame Seeds | 25g | 6.1 g | Estimated | High |
| Alesto Milled Flaxseed | 25 g | 6.3 g | Estimated | High |
| The Foodie Market Almonds | 30g | 6.3 g | Estimated | High |
| Supervalu milled flaxseed | 25g | 6.4 g | Estimated | High |
| Alesto Nutty Protein Crunch | 1 serving (41 g) | 6.7 g | Estimated | High |
| White Masau Peanut Rayu | 1 tbsp (14 g) | 6.7 g | Estimated | High |
| WHITE MAUSU PEANUT rayu Crispy Chilli Oil with Peanuts and | 1 tbsp (14 g) | 6.7 g | Estimated | High |
| Simply Better pistachio spread | 30g | 6.9 g | Estimated | High |
| Kluth Pecannusskerne | 40 g | 7.2 g | From the label | High |
| The Foodie Market Flaxseed crunch with cashew & pecan | 25 g | 7.4 g | Estimated | High |
| The Foodie Market Flaxseed | 1 oz (28 g) | 7.6 g | Estimated | High |
| Tesco Milled seeds with flax & chia | 25g | 7.7 g | Estimated | High |
| Dunnes Stores Milled Flaxseed | 1 oz (28 g) | 7.8 g | Estimated | High |
| Snackrite Chilli peanuts | 1 oz (28 g) | 7.8 g | Estimated | High |
| Dollar store Salted mixed nuts | 50.0g | 8.0 g | Estimated | High |
| M&S Mixed seeds | 1 portion (25 g) | 8.2 g | Estimated | High |
| Flora sunflower | 1 tbsp (14 g) | 8.8 g | Estimated | High |
| Forest Feast Slow roasted salt & vinegar nut mix | 1 oz (28 g) | 8.8 g | Estimated | High |
| tesco Sunflower seeds | 1 oz (28 g) | 9.0 g | Estimated | High |
| Alesto SEED MIX | 1 portion (30 g) | 9.5 g | Estimated | High |
| Lidl Roasted Salted Peanuts | 1 oz (28 g) | 9.7 g | Estimated | High |
| THE FOODIE MARKET SUNFLOWER SEEDS | 30 g | 9.7 g | Estimated | High |
| Everyday Essentials Roasted Salted Peanuts | 1 oz (28 g) | 10.1 g | Estimated | High |
| KP Original Salted Peanuts | 30g | 10.4 g | Estimated | High |
| Simply Roasted & Salted Peanuts | 30 G | 10.4 g | Estimated | High |
| Nut Shed Peanut butter chocolate | 2 tbsp (32 g) | 10.9 g | Estimated | High |
| Lilliput Trading Co Premium Spanish Valencia Almonds | 1 oz (28 g) | 11.2 g | Estimated | High |
| Lidl Sunflower Seeds | 1 oz (28 g) | 11.5 g | Estimated | High |
| Snackrite Roasted and salted mixed nuts | 1 serving (30 g) | 11.8 g | Estimated | High |
| Forest Feast Slow roasted salt and vinegar nut mix | 40 g | 12.6 g | Estimated | High |
| White Mausu Peanut Rayu | 1 oz (28 g) | 13.5 g | Estimated | High |
| Yorkshire Baking Company - Coconut slices | 100 g | 13.8 g | Estimated | High |
| Great Value Deluxe mixed nuts | 43g | 15.1 g | Estimated | High |
| SparVital Walnuss Kerne | 50 g | 20.5 g | From the label | High |
| Supervalu Flaxseed | 100 g | 27.7 g | Estimated | High |
| solesta sunflower oul | 100 g | 55.0 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 |
|---|---|---|---|---|
| solesta sunflower oul | 100 g | 55.0 g | From the label | High |
| Supervalu Flaxseed | 100 g | 27.7 g | Estimated | High |
| SparVital Walnuss Kerne | 50 g | 20.5 g | From the label | High |
| Great Value Deluxe mixed nuts | 43g | 15.1 g | Estimated | High |
| Yorkshire Baking Company - Coconut slices | 100 g | 13.8 g | Estimated | High |
| White Mausu Peanut Rayu | 1 oz (28 g) | 13.5 g | Estimated | High |
| Forest Feast Slow roasted salt and vinegar nut mix | 40 g | 12.6 g | Estimated | High |
| Snackrite Roasted and salted mixed nuts | 1 serving (30 g) | 11.8 g | Estimated | High |
| Lidl Sunflower Seeds | 1 oz (28 g) | 11.5 g | Estimated | High |
| Lilliput Trading Co Premium Spanish Valencia Almonds | 1 oz (28 g) | 11.2 g | Estimated | High |
| Nut Shed Peanut butter chocolate | 2 tbsp (32 g) | 10.9 g | Estimated | High |
| KP Original Salted Peanuts | 30g | 10.4 g | Estimated | High |
| Simply Roasted & Salted Peanuts | 30 G | 10.4 g | Estimated | High |
| Everyday Essentials Roasted Salted Peanuts | 1 oz (28 g) | 10.1 g | Estimated | High |
| Lidl Roasted Salted Peanuts | 1 oz (28 g) | 9.7 g | Estimated | High |
More from here: every aisle we rank in Ireland, the restaurant report cards in Ireland, and the U.S. grocery guides.
Product data: Open Food Facts, Open Database License.