Nuts & Seeds: Calories
| Food | Serving | Calories | Serving | Calories |
|---|---|---|---|---|
Acorn | 100 g | 387 cal | 1 portion (30 g) | 116 cal |
Alfalfa Sprout | 100 g | 35 cal | 1 portion (15 g) | 5 cal |
Almond | 100 g | 619 cal | 1 piece (1 g) | 6 cal |
Almond Butter | 100 g | 652 cal | 1 tablespoon (10 g) | 65 cal |
Almonds, roasted | 100 g | 620 cal | 1 portion (25 g) | 155 cal |
Avocado Oil | 100 g | 899 cal | 1 teaspoon (4.5 g) | 899 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 |
Breadfruit Seeds | 100 g | 191 cal | 1 portion (10 g) | 19 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 |
Chestnuts, roasted | 100 g | 245 cal | 10 piece, medium (84 g) | 206 cal |
Chia Seeds | 100 g | 455 cal | 1 portion (10 g) | 46 cal |
Coconut Meat | 100 g | 354 cal | 1 portion, medium (397 g) | 1405 cal |
Coconut Whole Coconut | 100 g | 384 cal | 1 piece, whole (1000 g) | 3841 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 Seed | 100 g | 376 cal | 1 portion (3 g) | 11 cal |
Fenugreek Seeds | 100 g | 327 cal | 1 portion (11 g) | 36 cal |
Flax Seed | 100 g | 494 cal | 1 portion (20 g) | 99 cal |
Ginkgo Nuts | 100 g | 182 cal | 1 portion (30 g) | 55 cal |
Hazelnut | 100 g | 674 cal | 1 portion (30 g) | 202 cal |
Hickory Nuts | 100 g | 349 cal | 1 portion (30 g) | 105 cal |
Lotus Seed | 100 g | 89 cal | 1 portion (30 g) | 27 cal |
Macadamia Nuts | 100 g | 731 cal | 1 portion (30 g) | 219 cal |
Mandeln | 100 g | 619 cal | 1 portion (30 g) | 186 cal |
Marron | 100 g | 210 cal | 1 piece, small (5 g) | 11 cal |
Mixed Nuts | 100 g | 507 cal | 1 portion (30 g) | 152 cal |
Moringa | 100 g | 551 cal | 1 portion (30 g) | 165 cal |
Nuts | 100 g | 290 cal | 1 portion, medium (25 g) | 73 cal |
Peanut Butter | 100 g | 600 cal | 1 tablespoon (10 g) | 60 cal |
Peanut | 100 g | 605 cal | 1 portion (30 g) | 182 cal |
Pecan | 100 g | 729 cal | 1 portion (30 g) | 219 cal |
Pignut | 100 g | 596 cal | 1 portion (30 g) | 179 cal |
Pili Nuts | 100 g | 393 cal | 1 portion (28 g) | 110 cal |
Pine Nuts | 100 g | 596 cal | 1 portion (15 g) | 89 cal |
Pistachios | 100 g | 615 cal | 1 portion (30 g) | 185 cal |
Poppy Seed | 100 g | 533 cal | 1 portion (20 g) | 107 cal |
Pumpkin Seeds | 100 g | 587 cal | 1 portion (25 g) | 147 cal |
Roasted Almonds | 100 g | 64 cal | 1 portion (30 g) | 19 cal |
Safflower Seeds | 100 g | 336 cal | 1 portion (28.35 g) | 95 cal |
Sesame Butter | 100 g | 48 cal | 1 portion (16 g) | 8 cal |
Sesame Meal | 100 g | 252 cal | 1 portion (28.35 g) | 71 cal |
Sesame Seeds | 100 g | 600 cal | 1 portion (20 g) | 120 cal |
Smoked Almonds | 100 g | 607 cal | 1 portion (30 g) | 182 cal |
Soy Nut Butter | 100 g | 143 cal | 1 portion (16 g) | 23 cal |
Soy Nuts | 100 g | 269 cal | 1 portion (25 g) | 67 cal |
Spanish Peanuts | 100 g | 122 cal | 1 portion (28.35 g) | 35 cal |
Sunbutter | 100 g | 291 cal | 1 portion (32 g) | 93 cal |
Sunflower Seeds | 100 g | 594 cal | 1 portion (25 g) | 148 cal |
Sweet Chestnut | 100 g | 224 cal | 1 portion (28.35 g) | 64 cal |
Tigernut | 100 g | 500 cal | 1 portion, medium (30 g) | 150 cal |
Trail Mix | 100 g | 521 cal | 1 portion (30 g) | 156 cal |
Tropical Trail Mix | 100 g | 442 cal | 1 portion, medium (42 g) | 186 cal |
Walnut | 100 g | 733 cal | 1 portion (30 g) | 220 cal |
Water Chestnut | 100 g | 484 cal | 1 portion (70 g) | 339 cal |
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?
