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How many calories are in nuts?

Paul Hummel Last reviewed June 10, 2026 4 min read
How many calories are in nuts?
Quick answer

According to the USDA, 100 grams (3.5 oz) of nuts deliver between 553 and 718 calories, depending on the variety. A handful of around 30 grams (1 oz) works out to 170 to 215 calories — making nuts one of the most energy-dense snack categories there is.

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    Nut calories compared

    Variety (100 g)Calories
    Almonds579 kcal
    Walnuts654 kcal
    Cashews553 kcal
    Hazelnuts628 kcal
    Pistachios560 kcal
    Peanuts (roasted)585 kcal
    Macadamias718 kcal

    Why nuts are so calorie-dense

    Nuts are 45 to 75 percent fat. At around 9 calories per gram, fat is the most energy-dense macronutrient — twice as dense as carbohydrate or protein. Even the "lightest" nuts like cashews and pistachios still sit well above classic snacks such as fruit or yogurt.

    Chart: How many calories are in nuts?
    A meta-analysis by Nishi et al. (2021) showed that part of the calories in almonds and walnuts is never fully absorbed by the body, because the nut’s cell walls partially shield the fats from digestion. The actual usable calories run 5 to 20 percent below the Atwater label value, depending on the variety — but the effect is smaller than often claimed.

    Roasted, salted, or sugar-coated

    Roasted and salted nuts contain barely more calories than raw ones — the difference is 1 to 3 percent. Where it really matters is with sugared or honey-glazed varieties: 100 grams of candied almonds (the German fairground classic "gebrannte Mandeln") deliver around 480 calories from the almonds plus another 150 calories from the sugar crust. Trail mix with raisins and cranberries adds roughly 50 calories per 100 grams over pure nut mixes, thanks to the fruit sugar.

    Nuts and muscle growth

    Despite their calorie density, nuts are a relevant protein and mineral source for strength athletes. Almonds provide around 21 grams of protein per 100 grams, peanuts around 26 grams. In its position stand on energy intake, the ISSN names nuts as an efficient way to hit your calorie target during bulking phases without having to eat huge volumes of food.

    Portion size in practice

    The German Nutrition Society (DGE) recommends a daily portion of 25 to 30 grams of nuts — about a handful. At that amount, nuts feature in the dietary patterns most often studied, including the PREDIMED trial (Estruch et al., 2018). Larger portions of 60 to 100 grams can quickly blow past the daily calorie budget of many diets by 20 to 40 percent.

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    Related questions

    Sources

    1. USDA FoodData Central. Nuts and seeds. fdc.nal.usda.gov
    2. Max Rubner Institute. Bundeslebensmittelschlüssel (BLS), version 3.02 — Germany’s national food composition database. blsdb.de
    3. Nishi, S. K., et al. (2021). Effect of almond consumption on metabolic risk factors. Nutrients. PubMed
    4. Estruch, R., et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet (PREDIMED). NEJM. PubMed
    5. German Nutrition Society (DGE). Wholesome eating and drinking — nuts. dge.de
    This content is for general informational purposes only and is not a substitute for medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, or take medication, please consult a qualified professional. Recommendations apply to healthy adults.