Nuts

Q: How many calories in cup of nuts?

About 792 calories, with roughly 8.7g of protein. cup weighs about 240g. Use the slider above for any other portion.

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

330

cal per 100 g

Portion explorer

How much are you eating?

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

= 8.5 oz

Calories

792

Protein

8.7g

Carbs

16g

Fat

83.2g

Protein 4% Carbs 8% Fat 88%

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Nuts is 88% fat by calorie — almost all of it saturated.

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

Walking

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.

Fiber2.2 g8%

Saturated fat30.753 g154%

Cholesterol0 mg0%

Sodium4 mg0%

Potassium325 mg7%

Calcium11 mg1%

Iron2.28 mg13%

Magnesium28 mg7%

Zinc0.96 mg9%

Vitamin C2.8 mg3%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.047 mg3%

Vitamin B120 mcg0%

Folate23 mcg6%

Niacin0.89 mg6%

How it stacks

Compared to its neighbors.

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

Nuts

30 more calories per 100g · -33g fat.

Cal360 Protein5.3 g Fat1.2 g

Nuts

57 more calories per 100g · -11g fat.

Cal387 Protein6.2 g Fat23.9 g

Nuts

129 fewer calories per 100g · -34g fat.

Cal201 Protein3 g Fat0.8 g

Common questions

The stuff people actually ask.

How many calories in cup of nuts?

About 792 calories, with roughly 8.7g of protein. cup weighs about 240g. 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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