Nuts

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

About 855 calories, with roughly 26.2g of protein. cup whole kernels weighs about 144g. Use the slider above for any other portion.

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

594

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

855

Protein

26.2g

Carbs

40.2g

Fat

71.9g

Protein 11% Carbs 18% Fat 71%

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Nuts is 71% 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

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 594 cal. Adjust down for lighter, up for heavier.

Walking

170

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.

Fiber13.7 g49%

Saturated fat4.73 g24%

Cholesterol0 mg0%

Sodium130 mg6%

Potassium560 mg12%

Calcium263 mg20%

Iron2.83 mg16%

Magnesium240 mg57%

Zinc2.6 mg24%

Vitamin C0.7 mg1%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.085 mg5%

Vitamin B120 mcg0%

Folate32 mcg8%

Niacin2.819 mg18%

How it stacks

Compared to its neighbors.

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

Nuts

15 fewer calories per 100g.

Cal579 Protein21.1 g Fat49.9 g

Nuts

53 more calories per 100g · -5g protein.

Cal647 Protein13.1 g Fat62.3 g

Seeds

60 fewer calories per 100g · -8g fat.

Cal534 Protein18.3 g Fat42.2 g

Common questions

The stuff people actually ask.

How many calories in cup whole kernels of nuts?

About 855 calories, with roughly 26.2g of protein. cup whole kernels weighs about 144g. 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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