Nuts

Q: How many calories in cup of nuts?

About 445 calories, with roughly 4.6g of protein. cup weighs about 226g. Use the slider above for any other portion.

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

197

cal per 100 g

Portion explorer

How much are you eating?

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

= 8.0 oz

Calories

445

Protein

4.6g

Carbs

6.4g

Fat

48.2g

Protein 4% Carbs 5% Fat 91%

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Nuts is 91% 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 197 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.

Saturated fat18.915 g95%

Cholesterol0 mg0%

Sodium13 mg1%

Potassium220 mg5%

Calcium18 mg1%

Iron3.3 mg18%

Magnesium46 mg11%

Zinc0.56 mg5%

Vitamin C1 mg1%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.028 mg2%

Vitamin B120 mcg0%

Folate14 mcg4%

Niacin0.637 mg4%

How it stacks

Compared to its neighbors.

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

Nuts

Almost identical calories · -21g fat.

Cal201 Protein3 g Fat0.8 g

Seeds

Almost identical calories · +5g protein.

Cal191 Protein7.4 g Fat5.6 g

Nuts

43 fewer calories per 100g · -21g fat.

Cal154 Protein2.3 g Fat0.5 g

Common questions

The stuff people actually ask.

How many calories in cup of nuts?

About 445 calories, with roughly 4.6g of protein. cup weighs about 226g. 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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