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Calories in Nuts

Nuts are a great source of protein and healthy fats.

They are a better snack than a refined carb snack. One trial showed Pistachio nuts leading to weight loss (when compared with pretzels!).

Where possible nuts should be eaten raw (without salting or oiling).

Values listed here are generally for raw nuts (unless specified).

Nut Calories and Macronutrients

Nut Serving Calories Carbs
(g)		 Protein
(g)		 Fat
(g)
Almonds raw, unblanched, 1/2 cup, 2.5oz 410 14.0 15.1 35.9
Brazil nuts 1/2 cup, shelled (16 kernels), 2.5oz 401 8.7 10.2 47.1
Cashews 1/2 cup dry-roasted, 2.4oz 390 22.2 10.4 31.5
Chestnuts 15-18 nuts, 2.5oz 139 31.4 1.1 0.9
Coconut meat 1/2 medium coconut (4.5″ diameter, 7 oz) 704 30.2 6.6 66.7
Hazelnuts (filberts) 1/2 cup shelled, 2.5oz 446 11.9 10.6 43.2
Macadamia nuts 1/2 cup, 2.3oz 467 9.0 5.1 49.3
Peanuts 1/2 cup raw, 2.5oz 403 11.4 18.3 34.9
Pecans 1/2 cup, halves, 2.4oz 373 7.5 4.9 38.9
Pistachios 1/2 cup shelled, 2oz 317 16.0 11.7 25.3
Walnuts (English) 42 halves, 2.5oz 464 9.7 10.8 46.3

Peanut Butter and Almond Butter Calories

Nut Serving Calories Kilojoules Carbs
(g)		 Protein
(g)		 Fat
(g)
Peanut Butter (smooth, no added salt) 1 Tbsp 95 396 3.1 4.0 8.2
Peanut Butter (smooth, no added salt) 1/2 cup 765 3197 24.8 32.5 65.8
Almond Butter 1 Tbsp 89 370 3.0 2.1 8.3
Almond Butter 1/2 cup 791 3306 26.5 18.8 73.8

 

Can’t find it? See the full range of nuts and seeds.

References

  • Li, Z., Song, R., Nguyen, C., Zerlin, A., Karp, H., Naowamondhol, K., … & Heber, D. (2010). Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program. Journal of the American College of Nutrition, 29(3), 198-203. Link
  • Rajaram, S., & Sabaté, J. (2006). Nuts, body weight and insulin resistance. British Journal of Nutrition, 96(S2), S79-S86. Link
  • St-Onge, M. P. (2005). Dietary fats, teas, dairy, and nuts: potential functional foods for weight control?. The American journal of clinical nutrition, 81(1), 7-15. Link