Nuts

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

About 749 calories, with roughly 21.7g of protein. cup, whole weighs about 129g. Use the slider above for any other portion.

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

581

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.6 oz

Calories

749

Protein

21.7g

Carbs

38.9g

Fat

61.6g

Protein 11% Carbs 20% Fat 70%

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Nuts is 70% 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 581 cal. Adjust down for lighter, up for heavier.

Walking

166

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.

Fiber3.3 g12%

Sugar5.01 g—

Saturated fat8.478 g42%

Cholesterol0 mg0%

Sodium308 mg13%

Potassium632 mg13%

Calcium43 mg3%

Iron6.05 mg34%

Magnesium273 mg65%

Zinc5.35 mg49%

Vitamin C0.3 mg0%

Vitamin E0.92 mg6%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.323 mg19%

Vitamin B120 mcg0%

Folate25 mcg6%

Niacin1.736 mg11%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Nuts

Almost identical calories · +4g protein.

Cal579 Protein21.1 g Fat49.9 g

Seeds

47 fewer calories per 100g · -6g fat.

Cal534 Protein18.3 g Fat42.2 g

Nuts

66 more calories per 100g · -4g protein.

Cal647 Protein13.1 g Fat62.3 g

Common questions

The stuff people actually ask.

How many calories in cup, whole of nuts?

About 749 calories, with roughly 21.7g of protein. cup, whole weighs about 129g. 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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