Nuts and Seeds Calories: 25 Compared

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Lowest-calorie nuts and seeds: Ground Flaxseed, 37 calories (1 tbsp, 7 g). Most protein: Hemp Seeds, 9.5 g (3 tbsp hulled, 30 g).

We have nutrition pages for 25 nuts and seeds. Per serving they run from 37 calories for Ground Flaxseed (1 tbsp, 7 g) to 190 calories for Pili Nuts (1 oz, 28 g). Per 100 g, Jackfruit Seeds have 165 calories and Roasted Peanuts have 567. Each row links to the full page for that item, and every number comes from that page.

Lowest calories37calGround FlaxseedHighest calories190calPili NutsMost protein9.5gHemp Seeds

Ground Flaxseed1 tbsp (7 g)37calProtein 1.3 g · Carbs 2 g · Fat 3 gFlaxseeds1 tbsp ground (10 g)55calProtein 1.9 g · Carbs 3 g · Fat 4.3 gSabja Seeds1 tbsp dry (13 g)60calProtein 2.5 g · Carbs 7 g · Fat 2.5 gFox Nuts1 cup (28 g)98calProtein 2.7 g · Carbs 21.5 g · Fat 0.1 gChia Seeds2 tbsp (28 g)138calProtein 4.7 g · Carbs 12 g · Fat 8.7 gPumpkin Seeds1 oz (28 g)151calProtein 8.5 g · Carbs 5 g · Fat 13 gSesame Seeds3 tbsp unhulled (27 g)155calProtein 4.77 g · Carbs 6.5 g · Fat 13 gCashews1 oz (28 g)157calProtein 5.2 g · Carbs 8.6 g · Fat 12.4 gFried Peanuts1 oz (28 g)158calProtein 7 g · Carbs 6 g · Fat 14 gPistachios1 oz (28 g)159calProtein 5.7 g · Carbs 7.7 g · Fat 12.7 gPeanuts1 oz (28 g)161calProtein 7.3 g · Carbs 4.6 g · Fat 14 gPepitas1 oz (28 g)163calProtein 8.5 g · Carbs 4 g · Fat 14 gAlmonds1 oz (28 g)164calProtein 6 g · Carbs 6.1 g · Fat 14.2 gJackfruit Seeds100 g165calProtein 4.2 g · Carbs 36.7 g · Fat 0.1 gSunflower Seeds1 oz dry roasted (28 g)165calProtein 5.5 g · Carbs 6.8 g · Fat 14.1 gHemp Seeds3 tbsp hulled (30 g)166calProtein 9.5 g · Carbs 2.6 g · Fat 14.6 gSacha Inchi Seeds1 oz (28 g)170calProtein 9 g · Carbs 5 g · Fat 13 gMarcona Almonds1 oz (28 g)180calProtein 5 g · Carbs 6 g · Fat 16 gMixed Nuts1 oz (28 g)185calProtein 5.3 g · Carbs 6.9 g · Fat 16.7 gWalnuts1 oz (28 g)185calProtein 4.3 g · Carbs 3.9 g · Fat 18.5 gPili Nuts1 oz (28 g)190calProtein 4 g · Carbs 4 g · Fat 19 gMakhana100 g347calProtein 9.7 g · Carbs 76.9 g · Fat 0.1 gSuper Seed Mix100 g534calProtein 22 g · Carbs 21 g · Fat 42 gRaw Peanuts100 g567calProtein 25.8 g · Carbs 16.1 g · Fat 49.2 gRoasted Peanuts100 g567calProtein 26 g · Carbs 16 g · Fat 49 g

Nuts and seeds calories per serving

These 20 rows are per serving. The serving is in the second column, so compare two rows only when the weights match. Most nuts and the larger seeds use 1 oz (28 g); flax, sabja and sesame use spoon servings.

Item	Serving	Calories	Protein	Carbs	Fat
Ground Flaxseed	1 tbsp (7 g)	37	1.3 g	2 g	3 g
Flaxseeds	1 tbsp ground (10 g)	55	1.9 g	3 g	4.3 g
Sabja Seeds	1 tbsp dry (13 g)	60	2.5 g	7 g	2.5 g
Fox Nuts	1 cup (28 g)	98	2.7 g	21.5 g	0.1 g
Chia Seeds	2 tbsp (28 g)	138	4.7 g	12 g	8.7 g
Pumpkin Seeds	1 oz (28 g)	151	8.5 g	5 g	13 g
Sesame Seeds	3 tbsp unhulled (27 g)	155	4.77 g	6.5 g	13 g
Cashews	1 oz (28 g)	157	5.2 g	8.6 g	12.4 g
Fried Peanuts	1 oz (28 g)	158	7 g	6 g	14 g
Pistachios	1 oz (28 g)	159	5.7 g	7.7 g	12.7 g
Peanuts	1 oz (28 g)	161	7.3 g	4.6 g	14 g
Pepitas	1 oz (28 g)	163	8.5 g	4 g	14 g
Almonds	1 oz (28 g)	164	6 g	6.1 g	14.2 g
Sunflower Seeds	1 oz dry roasted (28 g)	165	5.5 g	6.8 g	14.1 g
Hemp Seeds	3 tbsp hulled (30 g)	166	9.5 g	2.6 g	14.6 g
Sacha Inchi Seeds	1 oz (28 g)	170	9 g	5 g	13 g
Marcona Almonds	1 oz (28 g)	180	5 g	6 g	16 g
Walnuts	1 oz (28 g)	185	4.3 g	3.9 g	18.5 g
Mixed Nuts	1 oz (28 g)	185	5.3 g	6.9 g	16.7 g
Pili Nuts	1 oz (28 g)	190	4 g	4 g	19 g

Nuts and seeds calories per 100 g

These 5 rows are all per 100 g, so they compare directly. Other nuts and seeds above are listed per serving on their own pages.

Item	Serving	Calories	Protein	Carbs	Fat
Jackfruit Seeds	100 g	165	4.2 g	36.7 g	0.1 g
Makhana	100 g	347	9.7 g	76.9 g	0.1 g
Super Seed Mix	100 g	534	22 g	21 g	42 g
Raw Peanuts	100 g	567	25.8 g	16.1 g	49.2 g
Roasted Peanuts	100 g	567	26 g	16 g	49 g

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Lowest calorie nuts and seeds per serving

1. Ground Flaxseed: 37 calories, 1.3 g protein, per 1 tbsp (7 g)
2. Flaxseeds: 55 calories, 1.9 g protein, per 1 tbsp ground (10 g)
3. Sabja Seeds: 60 calories, 2.5 g protein, per 1 tbsp dry (13 g)
4. Fox Nuts: 98 calories, 2.7 g protein, per 1 cup (28 g)
5. Chia Seeds: 138 calories, 4.7 g protein, per 2 tbsp (28 g)

Highest protein nuts and seeds per serving

1. Hemp Seeds: 9.5 g protein, 166 calories, per 3 tbsp hulled (30 g)
2. Sacha Inchi Seeds: 9 g protein, 170 calories, per 1 oz (28 g)
3. Pumpkin Seeds: 8.5 g protein, 151 calories, per 1 oz (28 g)
4. Pepitas: 8.5 g protein, 163 calories, per 1 oz (28 g)
5. Peanuts: 7.3 g protein, 161 calories, per 1 oz (28 g)

Frequently Asked Questions

How many calories are in almonds?

A serving of almonds (1 oz, 28 g) has 164 calories, with 6 g of protein, 6.1 g of carbs and 14.2 g of fat.

How many calories are in cashews?

A serving of cashews (1 oz, 28 g) has 157 calories, with 5.2 g of protein, 8.6 g of carbs and 12.4 g of fat.

How many calories are in walnuts?

A serving of walnuts (1 oz, 28 g) has 185 calories, with 4.3 g of protein, 3.9 g of carbs and 18.5 g of fat.

How many calories are in 100 g of peanuts?

100 g of raw peanuts has 567 calories, with 25.8 g of protein, 16.1 g of carbs and 49.2 g of fat.

Which of these nuts and seeds is lowest in calories?

Counting the 20 rows listed per serving, the lowest in this chart are Ground Flaxseed at 37 calories (1 tbsp, 7 g), Flaxseeds at 55 calories (1 tbsp ground, 10 g) and Sabja Seeds at 60 calories (1 tbsp dry, 13 g). Spoon servings weigh far less than a 28 g ounce, so check the serving column before comparing.

Which of these nuts and seeds has the most protein?

Hemp Seeds have the most protein per serving in this chart at 9.5 g (3 tbsp hulled, 30 g), with 166 calories. Among the 5 rows listed per 100 g, Roasted Peanuts lead at 26 g, with 567 calories.

More calorie charts

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