Nuts

Q: How many calories in medium of nuts?

About 1405 calories, with roughly 13.2g of protein. medium weighs about 397g. Use the slider above for any other portion.

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

354

cal per 100 g

Portion explorer

How much are you eating?

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

= 14.0 oz

Calories

1405

Protein

13.2g

Carbs

60.5g

Fat

133g

Protein 4% Carbs 16% Fat 80%

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Nuts is 80% 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 354 cal. Adjust down for lighter, up for heavier.

Walking

101

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.

Fiber9 g32%

Sugar6.23 g—

Saturated fat29.698 g148%

Cholesterol0 mg0%

Sodium20 mg1%

Potassium356 mg8%

Calcium14 mg1%

Iron2.43 mg14%

Magnesium32 mg8%

Zinc1.1 mg10%

Vitamin C3.3 mg4%

Vitamin E0.24 mg2%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.054 mg3%

Vitamin B120 mcg0%

Folate26 mcg7%

Niacin0.54 mg3%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Nuts

Almost identical calories · -32g fat.

Cal360 Protein5.3 g Fat1.2 g

Nuts

33 more calories per 100g · -10g fat.

Cal387 Protein6.2 g Fat23.9 g

Nuts

153 fewer calories per 100g · -33g fat.

Cal201 Protein3 g Fat0.8 g

Common questions

The stuff people actually ask.

How many calories in medium of nuts?

About 1405 calories, with roughly 13.2g of protein. medium weighs about 397g. 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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