Calories in Every Nut and Seed, Per Ounce and Handful (2026)

Nuts and seeds vary in calories per ounce, ranging from 160 to 200 calories. Almonds have 160 calories, while macadamia nuts have 200 calories.

Nuts and seeds are nutrient-dense foods, providing healthy fats, protein, and fiber. This article compiles calorie data sourced from USDA FoodData Central and manufacturer labels.

How Many Calories Are in Tree Nuts and Peanuts?

Tree nuts and peanuts are high-calorie foods, providing essential nutrients. Each type of nut varies in its calorie and macronutrient content.

Nut (1 oz / ~28 g)	Calories	Protein (g)	Fat (g)	Carbs (g)
Almonds	160	6	14	6
Walnuts	185	4	18	4
Cashews	155	5	12	9
Pistachios	160	6	13	8
Pecans	200	3	21	4
Macadamia	200	2	22	4
Hazelnuts	175	4	17	5
Brazil Nuts	190	4	19	4
Peanuts	170	7	14	6

Pecans and macadamia nuts are the highest in calories, primarily due to their fat content.

How Many Calories Are in Seeds?

Seeds are also calorie-dense, providing healthy fats and protein. Each seed type has its unique nutritional profile.

Seed (1 oz / ~28 g)	Calories	Protein (g)	Fat (g)	Carbs (g)
Chia	140	5	9	12
Flax	150	5	12	8
Pumpkin (Pepitas)	180	9	15	4
Sunflower	165	6	14	6
Sesame	160	5	14	7
Hemp	170	10	13	3

Pumpkin seeds are notable for their higher protein content compared to other seeds.

Which Nut or Seed Has the Fewest Calories?

Chia seeds have the lowest calorie content among the listed nuts and seeds.

1. Chia seeds (serving): 140 kcal
2. Flax seeds (serving): 150 kcal
3. Cashews (serving): 155 kcal
4. Almonds (serving): 160 kcal
5. Sesame seeds (serving): 160 kcal

Which Nut or Seed Has the Most Calories?

Macadamia nuts and pecans are the highest in calories due to their fat content.

1. Macadamia nuts (serving): 200 kcal
2. Pecans (serving): 200 kcal
3. Brazil nuts (serving): 190 kcal
4. Walnuts (serving): 185 kcal
5. Pumpkin seeds (serving): 180 kcal

How to Track Nuts and Seeds Calories Accurately

Estimating portion sizes of nuts and seeds can be challenging due to their small size, density, and varying serving sizes. Nutrola is an AI nutrition tracking app that identifies nuts, seeds, and trail mix from a photo and returns calories and macros from a database of more than 1.8 million verified foods. It also supports barcode scanning for packaged items and voice logging for quick entries. Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see calories in every cheese, calories in every cut of steak and beef, and calories in every fruit.

How We Calculated These Numbers

Data was gathered from USDA FoodData Central and manufacturer labels. Serving sizes are standardized to one ounce (28 grams) and values are rounded to the nearest whole number.

Frequently Asked Questions (FAQ)

Are nuts and seeds healthy?

Yes, nuts and seeds are rich in healthy fats, protein, and fiber, contributing to heart health and overall well-being.

How many nuts are in a handful?

A handful of almonds is approximately 23 nuts, which is about one ounce.

Do nuts and seeds help with weight loss?

In moderation, nuts and seeds can aid weight loss due to their satiating properties and nutrient density.

What is the best nut for protein?

Pumpkin seeds offer the highest protein content among common nuts and seeds, with about 9 grams per ounce.

Can I eat nuts if I have a nut allergy?

If you have a nut allergy, it's essential to avoid all nuts and consult with a healthcare professional for alternatives.

What are the healthiest seeds to eat?

Chia, flax, and hemp seeds are among the healthiest due to their omega-3 fatty acids and fiber content.

Key Takeaways

• Nuts and seeds are high in calories but provide essential nutrients.
• Almonds are one of the lowest calorie nuts at 160 calories per ounce.
• Macadamia nuts and pecans are the highest calorie nuts at 200 calories per ounce.
• Pumpkin seeds are notable for their protein content.
• A handful of nuts can vary significantly in calorie content.
• Moderation is key when including nuts and seeds in your diet.