Nuts

Q: How many calories in oz of nuts?

About 174 calories, with roughly 7.1g 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.

612

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

174

Protein

7.1g

Carbs

3.4g

Fat

16.2g

Protein 15% Carbs 7% Fat 78%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Nuts is 78% 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:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 612 cal. Adjust down for lighter, up for heavier.

Walking

175

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.

Fiber4.7 g17%

Saturated fat1.306 g7%

Cholesterol0 mg0%

Sodium1 mg0%

Potassium421 mg9%

Calcium53 mg4%

Iron4.02 mg22%

Magnesium237 mg56%

Zinc3.13 mg28%

Vitamin C3.2 mg4%

Vitamin A6 mcg1%

Vitamin D0 mcg0%

Vitamin B60.56 mg33%

Vitamin B120 mcg0%

Folate66 mcg17%

Niacin1.045 mg7%

How it stacks

Compared to its neighbors.

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

Nuts

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

Cal579 Protein21.1 g Fat49.9 g

Nuts

35 more calories per 100g · -12g protein.

Cal647 Protein13.1 g Fat62.3 g

Nuts

45 more calories per 100g · -12g protein.

Cal657 Protein12.7 g Fat64.4 g

Common questions

The stuff people actually ask.

How many calories in oz of nuts?

About 174 calories, with roughly 7.1g 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →