Nuts

Q: How many calories in oz of nuts?

About 130 calories, with roughly 2.6g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Dense, satiating, one of the few honest snacks with a nutrition story.

458

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

130

Protein

2.6g

Carbs

13.6g

Fat

7.9g

Protein 8% Carbs 40% Fat 52%

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Nuts: 458 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 458 cal. Adjust down for lighter, up for heavier.

Walking

131

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

One handful is not one serving

A "handful" of nuts is usually 30–40g, not the "1 oz (28g)" on the label. If you snack straight from the bag, expect to eat 1.5–2 servings without noticing. Weigh once to calibrate your eye.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber4.8 g17%

Sugar36.25 g—

Saturated fat2.629 g13%

Cholesterol0 mg0%

Sodium9 mg0%

Potassium314 mg7%

Calcium172 mg13%

Iron1.6 mg9%

Magnesium130 mg31%

Zinc1.48 mg13%

Vitamin C0.1 mg0%

Vitamin E13.54 mg90%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.036 mg2%

Vitamin B120 mcg0%

Folate73 mcg18%

Niacin1.422 mg9%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Nuts

71 fewer calories per 100g · -4g fat.

Cal387 Protein6.2 g Fat23.9 g

Seeds

76 more calories per 100g · +9g protein.

Cal534 Protein18.3 g Fat42.2 g

Nuts

98 fewer calories per 100g · -4g protein.

Cal360 Protein5.3 g Fat1.2 g

Common questions

The stuff people actually ask.

How many calories in oz of nuts?

About 130 calories, with roughly 2.6g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Are nuts good for weight loss despite the calories?

Studies say yes, actually — people who add nuts to their diet without cutting other calories do not gain weight proportionally. Best theories: chewing time, satiety, and about 10–20% of the fat calories are not fully absorbed.

Is nuts actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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