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Calorie Chart for Nuts, Seeds, and Kernels

Calories, protein, fat, and fiber in nuts, seeds, kernels, and nut butters – per 100 g, per handful, and per tablespoon.
Peanut butter59822.217.351.45
Almonds57921.29.149.912.5
Chia seeds48616.57.730.734.4
Hazelnuts62815760.89.7
Cashews55318.226.943.93.3
Walnuts65415.2765.26.7
Roasted unsalted peanuts58724.412.949.78.4
Roasted salted peanuts58724.412.949.78.4
Pumpkin seeds55930.24.749.16
Roasted salted pistachios56921.117.345.810.3
Flaxseed53418.31.642.227.3
Shelled sunflower seeds58420.811.451.58.6

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

Lowest in calories per 100 g

  1. Chia seeds 486 kcal
  2. Flaxseed 534 kcal
  3. Cashews 553 kcal
  4. Pumpkin seeds 559 kcal
  5. Roasted salted pistachios 569 kcal

Highest in protein per 100 g

  1. Pumpkin seeds 30.2 g
  2. Roasted unsalted peanuts 24.4 g
  3. Roasted salted peanuts 24.4 g
  4. Peanut butter 22.2 g
  5. Almonds 21.2 g

Good to know

Nuts and seeds are mostly fat, so they contain several hundred calories per 100 g—a handful can pack as much energy as a small meal. That’s why measuring out a serving works so well, instead of eating straight from the package. Dry roasting barely changes the calorie count, while nuts fried in oil have a little more, and salted nuts contain quite a lot of salt.

Data: USDA FoodData Central (SR28); Polish names and servings: EatSee editorial team. Values are approximate and for informational purposes only. How we prepare our calorie chart.