Nuts

Q: How many calories in cup, whole or halves of nuts?

About 948 calories, with roughly 10.3g of protein. cup, whole or halves weighs about 132g. Use the slider above for any other portion.

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

718

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.7 oz

Calories

948

Protein

10.3g

Carbs

17.7g

Fat

100.4g

Protein 4% Carbs 7% Fat 89%

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Nuts is 89% fat by calorie — almost all of it unsaturated.

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

Walking

205

min · 3.5 mph

Cycling

103

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.

Fiber8 g29%

Sugar4.14 g—

Saturated fat11.947 g60%

Cholesterol0 mg0%

Sodium4 mg0%

Potassium363 mg8%

Calcium70 mg5%

Iron2.65 mg15%

Magnesium118 mg28%

Zinc1.29 mg12%

Vitamin C0.7 mg1%

Vitamin E0.57 mg4%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.359 mg21%

Vitamin B120 mcg0%

Folate10 mcg3%

Niacin2.274 mg14%

How it stacks

Compared to its neighbors.

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

Nuts

27 fewer calories per 100g · -4g fat.

Cal691 Protein9.2 g Fat72 g

Nuts

61 fewer calories per 100g · +5g protein.

Cal657 Protein12.7 g Fat64.4 g

Nuts

71 fewer calories per 100g · +5g protein.

Cal647 Protein13.1 g Fat62.3 g

Common questions

The stuff people actually ask.

How many calories in cup, whole or halves of nuts?

About 948 calories, with roughly 10.3g of protein. cup, whole or halves weighs about 132g. 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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