Almonds.

Here are the main nutrients in one ounce of almonds (a medium-size handful):
166 calories
5 grams of protein
14 grams of fat (90 percent unsaturated)
4 grams of fiber (the highest fiber content of any nut or seed), unblanched
80 milligrams of calcium
1.4 milligrams of zinc
1 milligram of iron
6.7 milligrams of vitamin E
some B-vitamins, minerals, and selenium