Calories in Nuts and Seeds

The number of calories in nuts are very high as 50% of the nuts weight is oil, and oil contains up to twice the calories when compared with protein and carbohydrates.

Nuts are a great source of protein, essential oils and fiber. Due to their high calorie content, people following low fat diets choose to avoid nuts and miss out on the important health benefits of nuts. Even though they are high in fat, the healthy polyunsaturated fat in nuts is believed to be good for the heart and lowering our levels of cholesterol.

There are more than 300 varieties of nuts and we've listed some of the more popular varieties below. When purchasing them, try and buy them fresh instead of the roasted versions cooked in vegetable oil and covered in salt. You can always roast them yourself, as roasting is thought to add more flavor.

The calories in seeds are similar to nuts. Again purchase fresh, but consider popping some in a frying pan and gently warming them. Delicious!

Follow the links to understand each nut or seed in more detail. Where possible, we've broken down the fat content so you can compare the healthy fat versus saturated fat.

Nuts Calories

In the list of nuts below you can see the calories of nuts
per 100 grams.

	Calories in Almonds	575 kcal raw 597 kcal dry roasted 607 kcal oil roasted
	Calories in Almond Butter	614 kcal
	Calories in Brazil Nuts	656 kcal raw
	Calories in Cashew Nuts	553 kcal raw 574 kcal dry roasted 580 kcal oil roasted
	Calories in Cashew Butter	587 kcal
	Calories in Chestnuts	196 kcal raw 369 kcal dry roasted 131 kcal boiled/steamed
	Calories in Coconut Meat/Milk	354/230 kcal raw
	Calories in Hazelnuts	628 kcal raw 646 kcal dry roasted
	Calories in Macadamia Nuts	718 kcal raw 718 kcal dry roasted
	Calories in Peanuts	567 kcal raw 585 kcal dry roasted 581 kcal oil roasted
	Calories in Peanut Butter	589 kcal chunky 588 kcal smooth 520 kcal reduced fat
	Calories in Pecan Nuts	691 kcal raw 710 kcal dry roasted 715 kcal oil roasted
	Calories in Pine Nuts	673 kcal raw
	Calories in Pistachios	577 kcal raw 571 kcal dry roasted
	Calories in Walnuts	653 kcal raw

Calories in Seeds

Seed calories per 100 grams

	Calories in Pumpkin Seeds	559 kcal kernels, dried 574 kcal kernels, roasted 446 kcal whole, roasted
	Calories in Sesame Seeds	631 kcal kernels, dried 567 kcal kernels, toasted 573 kcal whole, dried 565 kcal whole, roasted and toasted
	Calories in Sunflower Seeds	584 kcal kernels, dried 582 kcal dry roasted 592 kcal oil roasted 619 kcal toasted
	Calories in Flax Seeds	534 kcal