Calorie database
Nuts calories
Every nuts food in our database — 6 in total — sorted from lowest to highest calories, with full macros for each.
Lowest calorie
138
chia seeds
Average
161
kcal per serving
Highest calorie
185
walnuts
| Food | Serving | Calories | Per 100 g | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| chia seeds | 1 oz (28 g) | 138 | 493 | 4.7 g | 12 g | 8.7 g |
| cashews | 1 oz (28 g) | 157 | 561 | 5.2 g | 8.6 g | 12.4 g |
| pistachios | 1 oz (28 g) | 159 | 568 | 5.7 g | 7.7 g | 12.9 g |
| almonds | 1 oz (28 g, ~23 nuts) | 164 | 586 | 6 g | 6 g | 14 g |
| sunflower seeds | 1 oz (28 g) | 164 | 586 | 5.8 g | 6.8 g | 14.1 g |
| walnuts | 1 oz (28 g) | 185 | 661 | 4.3 g | 3.9 g | 18.5 g |
Values are per the serving shown and come from USDA FoodData Central. Actual values vary by brand, ripeness and preparation.
How many calories are in nuts?
Across the 6 nuts foods listed here, calories range from 138 to 185 per typical serving. Serving size drives most of that spread, so comparing per 100 g is often more useful than comparing per serving.
Track it without the math
Snap a photo and LensNutra logs the calories and macros for you. To set a daily target first, use the free calorie calculator, then split it with the macro calculator.
Frequently asked questions
What is the lowest calorie nuts food?
chia seeds is the lowest in this list at 138 calories per 1 oz (28 g). It's the easiest nuts option to fit into a calorie deficit, though serving size still matters more than the food itself.
How many calories are in nuts on average?
The average across the 6 nuts foods listed here is about 161 calories per typical serving, ranging from 138 to 185. Use the per-100 g column to compare foods fairly, since serving sizes differ a lot.
Which nuts food has the most protein?
almonds leads this list with 6 g of protein per 1 oz (28 g, ~23 nuts). Higher-protein choices help with fullness and muscle retention, which is why they're useful when you're eating in a deficit.
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