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What 100 Calories of Nuts Looks Like

Nuts are one of the healthiest snacks of all time. They are portable, versatile and packed with a long roster of important, health-promoting and disease-preventing nutrients. Generally speaking, tree nuts contain a great balance of protein, fiber and healthy fats, and are an excellent source of micronutrients such as vitamin E, magnesium and phytochemicals like flavonoids and carotenoids. Certain nuts also contain heart-healthy, cholesterol-lowering plant sterols. For these reasons, eating 1.5 ounces of nuts daily as part of a healthful diet low in saturated fat and cholesterol may actually lower your risk of heart disease.

As with any snack food, portion control can be a challenge, which is especially true when it comes to calorie-dense nuts: a relatively small, one-ounce portion (about 20 almonds) can contain between 150–200 calories. That’s why we’ve put together an easy guide to help you navigate what 100 calories of nuts looks like, and learn about the key nutrients in a one-ounce serving. Nuts are a healthy snack — just enjoy them mindfully.

All information below is for plain, raw or dry-roasted, unsalted nuts. Flavored, sweetened and/or salted nuts can result in higher calories, fat, sodium and added sugars.

Type of Nut 100 calories 1-ounce serving Calories in a 1-ounce serving Key Nutrients (per 1-ounce serving)
Almonds 1415 nuts 23 nuts 163
  • Highest in protein (6 g/oz)
  • Highest in fiber (3.5 g/oz)
  • Highest in calcium (75 mg/oz)
  • Highest in vitamin E(7.4 mg/oz)
Walnuts 89 halves 1415 halves 185
Cashews 1011 nuts 18 nuts 157
  • Highest in zinc (1.6 mg/oz)
  • Highest in copper (0.6 mg/oz)
  • Highest in iron (1.9 mg/oz)
  • Highest in carbohydrates (8 g/oz)
Pistachios 29 nuts 49 nuts 159
  • Highest in potassium (291 mg/oz)
  • Highest in vitamin B6 (0.5 mg/oz)
Hazelnuts 1011 nuts 21 nuts 178
  • Highest in folate (32 mcg/oz)
  • Excellent source of vitamin E, copper, manganese
Pecans 1011 halves 19 halves 196
  • High in heart-healthy unsaturated fats:
    • Polyunsaturated fats (6.1 g/oz)
    • Monounsaturated fats (11.6 g/oz)
Macadamia Nuts 56 nuts 1012 nuts 204
  • Highest in monounsaturated fats (16.7 g/oz)
  • Highest in calories and total fat
Brazil Nuts 3 nuts 6 nuts 186
  • High in selenium
  • Highest in magnesium (107 mg/oz)
  • Highest in Saturated Fats (4.3 g/oz)

 

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