Nuts

Q: How many calories in 4 oz of nuts?

About 505 calories, with roughly 3.8g of protein. 4 oz weighs about 114g. Use the slider above for any other portion.

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

443

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.0 oz

Calories

505

Protein

3.8g

Carbs

46.6g

Fat

36.1g

Protein 3% Carbs 35% Fat 62%

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Nuts is 62% 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.

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

Walking

127

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.

Fiber4.5 g16%

Saturated fat28.101 g141%

Cholesterol0 mg0%

Sodium20 mg1%

Potassium324 mg7%

Calcium14 mg1%

Iron1.84 mg10%

Magnesium49 mg12%

Zinc1.59 mg14%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.237 mg14%

Vitamin B120 mcg0%

Folate7 mcg2%

Niacin0.305 mg2%

How it stacks

Compared to its neighbors.

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

Nuts

56 fewer calories per 100g · -8g fat.

Cal387 Protein6.2 g Fat23.9 g

Nuts

83 fewer calories per 100g · -30g fat.

Cal360 Protein5.3 g Fat1.2 g

Seeds

91 more calories per 100g · +15g protein.

Cal534 Protein18.3 g Fat42.2 g

Common questions

The stuff people actually ask.

How many calories in 4 oz of nuts?

About 505 calories, with roughly 3.8g of protein. 4 oz weighs about 114g. 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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