Nuts

Q: How many calories in cup whole kernels of nuts?

About 856 calories, with roughly 31g of protein. cup whole kernels weighs about 145g. Use the slider above for any other portion.

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

590

cal per 100 g

Portion explorer

How much are you eating?

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

= 5.1 oz

Calories

856

Protein

31g

Carbs

27.1g

Fat

76.2g

Protein 14% Carbs 12% Fat 75%

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Nuts is 75% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

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 590 cal. Adjust down for lighter, up for heavier.

Walking

169

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.

Fiber9.9 g35%

Sugar4.63 g—

Saturated fat3.953 g20%

Cholesterol0 mg0%

Sodium19 mg1%

Potassium659 mg14%

Calcium236 mg18%

Iron3.28 mg18%

Magnesium268 mg64%

Zinc2.97 mg27%

Vitamin C0 mg0%

Vitamin E23.75 mg158%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.115 mg7%

Vitamin B120 mcg0%

Folate49 mcg12%

Niacin3.5 mg22%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Nuts

11 fewer calories per 100g.

Cal579 Protein21.1 g Fat49.9 g

Seeds

56 fewer calories per 100g · -3g protein.

Cal534 Protein18.3 g Fat42.2 g

Nuts

57 more calories per 100g · -8g protein.

Cal647 Protein13.1 g Fat62.3 g

Common questions

The stuff people actually ask.

How many calories in cup whole kernels of nuts?

About 856 calories, with roughly 31g of protein. cup whole kernels weighs about 145g. 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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