Nuts and Seeds Highest in Calories

Written by Daisy Whitbread, MScN

For those looking to gain weight and eat more calories, nuts and seeds can be a great option. In addition to being high in protein and fiber, nuts and seeds can add a real boost to your overall caloric intake.

A one-ounce portion of nuts (about a handful) provides between 128-204 calories. Assuming a daily goal of 2000 calories (%DV) this is between 6-10% DV for a handful of nuts. Nuts and seeds high in calories include macadamia nuts, pecans, pine nuts, coconuts, brazil nuts, walnuts, almonds, peanuts, and sunflower seeds.

Even though peanuts and dry roasted soybeans are technically legumes, they are included in this list since they are a snacking food like nuts, and very similar to nuts in the culinary sense.

Below are 16 nuts and seeds highest in calories. For more, see the list of high calorie foods, and also the list of high calorie nut and seed butters.


Macadamia Nuts

1. Macadamia Nuts - 204 calories (10% DV) in 1 oz (10-12 kernels) (28g)

948 calories (48% DV) in 1 cup, whole or halves (132g)
718 calories (36% DV) in 100 grams
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Pecans

2. Pecans - 196 calories (10% DV) in 1 oz (19 halves) (28g)

684 calories (35% DV) in 1 cup, halves (99g)
691 calories (35% DV) in 100 grams
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Pine Nuts

3. Pine Nuts (Dried) - 191 calories (10% DV) in 1 oz (167 kernels) (28g)

909 calories (46% DV) in 1 cup (135g)
673 calories (34% DV) in 100 grams
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Coconut

4. Coconut (Dried) - 187 calories (9% DV) in 1 oz (28g)

660 calories (33% DV) in 1 cup (100g)
660 calories (33% DV) in 100 grams
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Brazil Nuts

5. Brazil Nuts - 187 calories (9% DV) in 1 oz (6 kernels) (28g)

876 calories (44% DV) in 1 cup, whole (133g)
659 calories (33% DV) in 100 grams
Brazil Nuts are high in selenium and should be consumed in moderation.

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Walnut Half

6. Walnuts - 186 calories (9% DV) in 1 oz (14 halves) (28g)

654 calories (33% DV) in 1 cup shelled (50 halves) (100g)
654 calories (33% DV) in 100 grams
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Almonds

7. Almonds - 170 calories (9% DV) in 1 oz (22 whole kernels) (28g)

825 calories (41% DV) in 1 cup whole kernels (138g)
598 calories (30% DV) in 100 grams
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Peanuts

8. Peanuts - 167 calories (8% DV) in 1 oz (28g)

857 calories (42% DV) in 1 cup (146g)
587 calories (29% DV) in 100 grams
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Sunflower Seeds

9. Sunflower Seeds - 165 calories (8% DV) in 1 oz (28g)

745 calories (37% DV) in 1 cup (128g)
582 calories (29% DV) in 100 grams
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Pumpkin and Squash Seeds

10. Pumpkin and Squash Seeds - 163 calories (8% DV) in 1 oz (28g)

677 calories (34% DV) in 1 cup (118g)
574 calories (29% DV) in 100 grams
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Cashews

11. Cashews - 163 calories (8% DV) in 1 oz (28g)

786 calories (40% DV) in 1 cup, halves and whole (137g)
574 calories (29% DV) in 100 grams
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Pistachios

12. Pistachio Nuts - 162 calories (8% DV) in 1 oz (49 kernels) (28g)

704 calories (36% DV) in 1 cup (123g)
572 calories (29% DV) in 100 grams
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Hemp Seeds

13. Hemp Seeds - 157 calories (8% DV) in 1 oz (28g)

166 calories (8% DV) in 3 tbsp (30g)
553 calories (28% DV) in 100 grams
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Flax Seeds

14. Flaxseeds - 152 calories (8% DV) in 1 oz (28g)

37 calories (2% DV) in 1 tbsp, ground (7g)
534 calories (27% DV) in 100 grams
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Chia Seeds

15. Chia Seeds - 138 calories (7% DV) in 1 oz (28g)

486 calories (24% DV) in 1 tbsp, ground (100g)
486 calories (24% DV) in 100 grams
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Soy Beans

16. Soybeans (Dry Roasted) - 128 calories (6% DV) in 1 oz (28g)

418 calories (20% DV) in 1 cup (93g)
449 calories (22% DV) in 100 grams
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Click each heading below for more information from HealthAliciousNess.com

What nut and seed butters are high in calories? Here is a list:

  1. Sunflower Seed Butter
  2. 99 calories (5% DV) in 1 tbsp (16g)
    175 calories (9% DV) in 1 oz (28g)
    617 calories (31% DV) in 100 grams
    Click to see complete nutrition facts.


  3. Almond Butter
  4. 98 calories (5% DV) in 1 tbsp (16g)
    1535 calories (78% DV) in 1 cup (250g)
    614 calories (31% DV) in 100 grams
    Click to see complete nutrition facts.


  5. Cashew Butter
  6. 97 calories (5% DV) in 1 tbsp (16g)
    173 calories (9% DV) in 1 oz (28g)
    609 calories (30% DV) in 100 grams
    Click to see complete nutrition facts.


  7. Peanut Butter (Smooth)
  8. 96 calories (5% DV) in 1 tbsp (16g)
    1543 calories (77% DV) in 1 cup (258g)
    598 calories (30% DV) in 100 grams
    Click to see complete nutrition facts.


  9. Sesame Seeds Butter (Tahini)
  10. 85 calories (4% DV) in 1 tbsp (14g)
    172 calories (9% DV) in 1 oz (28g)
    607 calories (30% DV) in 100 grams
    Click to see complete nutrition facts.


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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.