Nuts

Q: How many calories in oz of nuts?

About 173 calories, with roughly 3.4g 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.

609

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

173

Protein

3.4g

Carbs

8.6g

Fat

15g

Protein 7% Carbs 19% Fat 74%

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Nuts is 74% 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 609 cal. Adjust down for lighter, up for heavier.

Walking

174

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.

Fiber3 g11%

Sugar9.09 g—

Saturated fat10.606 g53%

Cholesterol0 mg0%

Sodium295 mg13%

Potassium447 mg10%

Calcium61 mg5%

Iron4.91 mg27%

Magnesium206 mg49%

Zinc4.43 mg40%

Vitamin C0 mg0%

Vitamin E5.08 mg34%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.203 mg12%

Vitamin B120 mcg0%

Folate55 mcg14%

Niacin1.108 mg7%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Nuts

30 fewer calories per 100g · +9g protein.

Cal579 Protein21.1 g Fat49.9 g

Nuts

38 more calories per 100g · +9g fat.

Cal647 Protein13.1 g Fat62.3 g

Nuts

48 more calories per 100g · +11g fat.

Cal657 Protein12.7 g Fat64.4 g

Common questions

The stuff people actually ask.

How many calories in oz of nuts?

About 173 calories, with roughly 3.4g 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.

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