Nuts

Q: How many calories in oz (14 kernels) of nuts?

About 31 calories, with roughly 0.6g of protein. oz (14 kernels) weighs about 28.35g. Use the slider above for any other portion.

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

111

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.0 oz

Calories

Protein

0.6g

Carbs

6.3g

Fat

0.5g

Protein 8% Carbs 79% Fat 13%

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Nuts: 111 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

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 111 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.

Fiber9.3 g33%

Saturated fat0.309 g2%

Cholesterol0 mg0%

Sodium307 mg13%

Potassium180 mg4%

Calcium4 mg0%

Iron0.29 mg2%

Magnesium16 mg4%

Zinc0.21 mg2%

Vitamin C9.1 mg10%

Vitamin A17 mcg2%

Vitamin D0 mcg0%

Vitamin B60.198 mg12%

Vitamin B120 mcg0%

Folate33 mcg8%

Niacin3.623 mg23%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Seeds

22 fewer calories per 100g.

Cal89 Protein4.1 g Fat0.5 g

Nuts

43 more calories per 100g.

Cal154 Protein2.3 g Fat0.5 g

Nuts

55 fewer calories per 100g.

Cal56 Protein0.8 g Fat0.2 g

Common questions

The stuff people actually ask.

How many calories in oz (14 kernels) of nuts?

About 31 calories, with roughly 0.6g of protein. oz (14 kernels) weighs about 28.35g. 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: balanced enough that "healthy" is the wrong axis. It is food.

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