Calories in Nuts & Seeds
Nuts, seeds, and nut butters. 21 nuts & seeds with detailed nutrition.
Nuts & Seeds at a glance
Best nuts and seeds for weight loss
Highest protein, highest fiber, easiest to portion-control:
Pistachios
159 calories per oz, but the in-shell version slows you down. Studies show people eat 41% fewer calories when shelling themselves.
Almonds
164 calories per oz with 6g protein and 4g fiber. Pre-portioning to 1oz keeps them as a snack, not a meal.
Chia Seeds
138 calories per oz with 11g fiber and the highest plant omega-3 content per serving. Absorbs liquid and gels, increasing satiety.
Pumpkin Seeds
151 calories per oz with 8g protein and a top-3 source of zinc and magnesium.
All nuts & seeds (21)
Almonds
164 cal / 1 oz (23 almonds)
6g protein • 6.1g carbs • 14.2g fat
Peanut Butter
188 cal / 2 tablespoons
7g protein • 6g carbs • 16g fat
Walnuts
185 cal / 1 oz (14 halves)
4.3g protein • 3.9g carbs • 18.5g fat
Cashew
157 cal / 1 oz (18 nuts)
5.2g protein • 8.6g carbs • 12.4g fat
Chia Seeds
58 cal / 1 tablespoon
16.5g protein • 42.1g carbs • 30.7g fat
Pistachios
159 cal / oz (49 kernels)
20.2g protein • 27.2g carbs • 45.3g fat
Sunflower Seeds
170 cal / 1 oz (28g)
18.9g protein • 24.5g carbs • 48.4g fat
Pecans
196 cal / 1 oz (19 halves)
10g protein • 12.7g carbs • 73.3g fat
Macadamia Nuts
204 cal / 1 oz (10-12 nuts)
7.9g protein • 14g carbs • 75.8g fat
Flax Seeds
55 cal / 1 tbsp (10g)
18.3g protein • 28.9g carbs • 42.2g fat
Peanuts
165 cal / 1 oz
23.2g protein • 26.5g carbs • 43.3g fat
Mixed Nuts
171 cal / 1 oz
19.6g protein • 20.9g carbs • 53.8g fat
Hazelnuts
178 cal / 1 oz (21 nuts)
15g protein • 16.7g carbs • 60.8g fat
Brazil Nuts
186 cal / 1 oz (about 6 nuts)
14.3g protein • 12g carbs • 67.1g fat
Tahini
178 cal / 2 tablespoons
17.4g protein • 21.5g carbs • 53g fat
Pine Nuts
191 cal / 1 oz
13.7g protein • 13.1g carbs • 68.4g fat
Pumpkin Seeds
159 cal / 1 oz
30.2g protein • 10.7g carbs • 49g fat
Sesame Seeds
52 cal / 1 tbsp
17.7g protein • 23.5g carbs • 49.7g fat
Hemp Seeds
166 cal / 3 tablespoons
31.6g protein • 8.7g carbs • 48.8g fat
Poppy Seeds
47 cal / 1 tbsp
18g protein • 28.1g carbs • 41.6g fat
Almond Flour
174 cal / 1/4 cup
26.2g protein • 16.2g carbs • 50.2g fat
Best for plant-based omega-3s
ALA from plants converts to active EPA/DHA at only 5-10%. But it still moves omega-3 status if you eat it daily:
About nuts & seeds
Nuts and seeds are the most-cited dietary winner in cardiovascular cohort studies. PREDIMED used 30g/day of mixed nuts and cut major cardiac events by ~30%. They're satiating, nutrient-dense, and one of the best plant protein sources.
They're also the second most calorie-dense category after pure oils, at 500-700 cal per 100g. A measured 1oz handful of almonds is 164 calories. A free-pour from the bag while watching TV is 400-500 before you notice.
Tips for eating nuts & seeds
Never eat directly from the bag
The 'just a handful' move from a 2-pound bag of mixed nuts is reliably 400+ calories before you blink. Pre-portion into 1oz / 28g snack baggies on a $10 kitchen scale. The friction of opening a new bag is what stops you.
Buy in-shell to slow yourself down
Pistachios, peanuts, sunflower seeds. The act of shelling adds 10-15 seconds per nut. And that time is the entire mechanism. People eat 41% fewer calories of in-shell pistachios vs. pre-shelled in the published 'pistachio principle' studies.
Refrigerate or freeze the bulk supply
Nut oils oxidize and turn rancid at room temperature within 3-6 months. That 'sharp' or 'crayon' smell is the giveaway. Refrigerated, 6-12 months. Frozen, 1-2 years. Worth a fridge shelf if you buy bulk.
Measure nut butter, every time
Two tablespoons of peanut butter is 200 calories. And the eyeballed scoop most people use is closer to 3-4. Use the actual measuring tablespoon for one week and your future scoops self-correct. The same applies to almond and cashew butter.
Skip honey roasted and flavored
Coated nuts add sugar and oil. Typically 30-50% more calories than plain dry-roasted, with worse satiety. Plain dry-roasted lightly salted is the gold standard and costs less. The 'I need them flavored' bar is lower than you think.
Grind flax weekly, store cold
Whole flaxseeds pass through the gut intact. You absorb the calories but not the omega-3s, lignans, or fiber. Grind 2-3 tablespoons in a coffee grinder, keep in a jar in the fridge for the week, sprinkle on yogurt or oatmeal.
Storage guide
Nuts are high in unsaturated fat that oxidizes at room temperature. Pantry: 1-3 months. Refrigerated airtight: 6-12 months. Frozen: 1-2 years. The 'sharp,' 'crayon,' or 'paint' smell is rancidity. When in doubt, toss. Buy small or split bulk purchases straight to the freezer.
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Last updated: Apr 24, 2026