Nuts

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

About 953 calories, with roughly 33.3g of protein. cup whole kernels weighs about 157g. Use the slider above for any other portion.

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

607

cal per 100 g

Portion explorer

How much are you eating?

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

= 5.5 oz

Calories

953

Protein

33.3g

Carbs

27.8g

Fat

86.6g

Protein 13% Carbs 11% Fat 76%

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Nuts is 76% 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.

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

Walking

173

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.

Fiber10.5 g38%

Sugar4.55 g—

Saturated fat4.207 g21%

Cholesterol0 mg0%

Sodium143 mg6%

Potassium699 mg15%

Calcium291 mg22%

Iron3.68 mg20%

Magnesium274 mg65%

Zinc3.07 mg28%

Vitamin C0 mg0%

Vitamin E25.97 mg173%

Vitamin B60.118 mg7%

Vitamin B120 mcg0%

Folate27 mcg7%

Niacin3.665 mg23%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Nuts

28 fewer calories per 100g · -5g fat.

Cal579 Protein21.1 g Fat49.9 g

Nuts

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

Cal647 Protein13.1 g Fat62.3 g

Nuts

50 more calories per 100g · -9g protein.

Cal657 Protein12.7 g Fat64.4 g

Common questions

The stuff people actually ask.

How many calories in cup whole kernels of nuts?

About 953 calories, with roughly 33.3g of protein. cup whole kernels weighs about 157g. 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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