Nuts & Seeds: Calories

Since they are mostly made up of fats—although they also contain protein and carbs—nuts and seeds are high in calories but can also be a great source of nutrients. It’s best to choose options that are high in unsaturated fats and keep an eye on portion control. Check out our Nuts and Seeds Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Acorn	100 g	387 cal	1 portion (30 g)	116 cal
Almond	100 g	619 cal	1 piece (1 g)	6 cal
Almond Butter	100 g	652 cal	1 tablespoon (10 g)	65 cal
Beechnut	100 g	576 cal	1 portion (28.35 g)	163 cal
Black Sesame	100 g	614 cal	1 portion (25 g)	153 cal
Brazil Nut	100 g	707 cal	1 piece (5 g)	35 cal
Buckwheat Groats	100 g	333 cal	1 cup (170 g)	566 cal
Cashew	100 g	603 cal	1 portion (30 g)	181 cal
Cashew Butter	100 g	624 cal	1 tablespoon (10 g)	62 cal
Chestnut	100 g	210 cal	1 portion (40 g)	84 cal
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Coconut Meat	100 g	354 cal	1 portion (397 g)	1405 cal
Coriander Seeds	100 g	298 cal	1 portion, large (100 g)	298 cal
Cotton Seeds	100 g	506 cal	1 teaspoon (10 g)	506 cal
Fennel Seeds	100 g	376 cal	1 portion (3 g)	11 cal
Fenugreek Seeds	100 g	327 cal	1 portion (11 g)	36 cal
Flax Seeds	100 g	494 cal	1 portion (20 g)	99 cal
Ginkgo Nut	100 g	182 cal	1 portion (30 g)	55 cal
Hazelnut	100 g	674 cal	1 portion (30 g)	202 cal
Hickory Nut	100 g	349 cal	1 portion (30 g)	105 cal
Lotus Seeds	100 g	89 cal	1 portion (30 g)	27 cal
Macadamia Nut	100 g	731 cal	1 portion (30 g)	219 cal
Mixed Nuts	100 g	507 cal	1 portion (30 g)	152 cal
Moringa	100 g	551 cal	1 portion (30 g)	165 cal
Peanut	100 g	605 cal	1 portion (30 g)	182 cal
Peanut Butter	100 g	600 cal	1 tablespoon (10 g)	60 cal
Pecan Nut	100 g	729 cal	1 portion (30 g)	219 cal
Pili Nut	100 g	393 cal	1 portion (28 g)	110 cal
Pine Nut	100 g	596 cal	1 portion (15 g)	89 cal
Pistachios	100 g	615 cal	1 portion (30 g)	185 cal
Poppy Seeds	100 g	533 cal	1 portion (20 g)	107 cal
Pumpkin Seeds	100 g	587 cal	1 portion (25 g)	147 cal
Sesame Seeds	100 g	600 cal	1 portion (20 g)	120 cal
Soy Nut	100 g	269 cal	1 portion (25 g)	67 cal
Spanish Peanut	100 g	570 cal	1 portion (28.35 g)	162 cal
Sunbutter	100 g	617 cal	1 portion (32 g)	197 cal
Sunflower Seeds	100 g	594 cal	1 portion (25 g)	148 cal
Tigernut	100 g	500 cal	1 portion (30 g)	150 cal
Trail Mix	100 g	521 cal	1 portion (30 g)	156 cal
Walnut	100 g	733 cal	1 portion (30 g)	220 cal
Water Chestnut	100 g	64 cal	1 portion (70 g)	45 cal

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Benefits of Nuts and Seeds

Nuts are the seeds taken from plants, while seeds come from various crops, flowers or vegetables. Both can be enjoyed in moderation and are a great source of healthy fats, essential vitamins and minerals, and protein. If you’re keeping an eye on your calorie intake or looking to incorporate nuts and seeds into a diet to lose weight, be careful with your portion sizes. Since many nuts and seeds are high in fat, their calories can add up quickly.

To aim for the healthiest versions of nuts and seeds, try to avoid covering them in salt, chocolate, sugar, or other candy syrups. With the proper portion control, you can add nature’s sprinkles to tons of your favorite dishes in a healthy, beneficial way. Sprinkle them over your cereals and smoothies, enjoy them as a milk replacement, create nut butters from them, or even turn them into a delicious, savory sauce. What are some creative ways you’ll be adding nuts and seeds into your daily diet?