Nuts

Q: How many calories in oz (49 kernels) of nuts?

About 162 calories, with roughly 6g of protein. oz (49 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.

572

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

162

Protein

Carbs

Fat

13g

Protein 14% Carbs 19% Fat 68%

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Nuts is 68% 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 572 cal. Adjust down for lighter, up for heavier.

Walking

163

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.

Fiber10.3 g37%

Sugar7.74 g—

Saturated fat5.645 g28%

Cholesterol0 mg0%

Sodium6 mg0%

Potassium1007 mg21%

Calcium107 mg8%

Iron4.03 mg22%

Magnesium109 mg26%

Zinc2.34 mg21%

Vitamin C3 mg3%

Vitamin E2.17 mg14%

Vitamin A13 mcg1%

Vitamin D0 mcg0%

Vitamin B61.122 mg66%

Vitamin B120 mcg0%

Folate51 mcg13%

Niacin1.373 mg9%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Nuts

Almost identical calories · +4g fat.

Cal579 Protein21.1 g Fat49.9 g

Seeds

38 fewer calories per 100g · -4g fat.

Cal534 Protein18.3 g Fat42.2 g

Nuts

75 more calories per 100g · -8g protein.

Cal647 Protein13.1 g Fat62.3 g

Common questions

The stuff people actually ask.

How many calories in oz (49 kernels) of nuts?

About 162 calories, with roughly 6g of protein. oz (49 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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