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Nuts and Seeds Highest in Calories

Written by Daisy Whitbread, MScN
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Nuts and Seeds Highest in Calories

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, dried coconut, brazil nuts, walnuts, pine nuts, almonds, peanuts, and sunflower seeds.

Even though peanuts 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 12 nuts and seeds highest in calories. For more, see the list of high calorie nut and seed butters, and the complete ranking of all nuts and seeds high in calories.


List of High Calorie Nuts

Macadamia Nuts

#1: Macadamia Nuts

Calories per 1 Oz HandfulCalories per 100g
204 calories718 calories
Source: Nutrition Facts for Macadamia Nuts
Pecans

#2: Pecans

Calories per OzCalories per 100g
196 calories691 calories
Source: Nutrition Facts for Pecans
Dried Coconut

#3: Dried Coconut

Calories per OzCalories per 100g
187 calories660 calories
Source: Nutrition Facts for Dried Coconut (Unsweetened)
Brazil Nuts

#4: Brazil Nuts

Calories per 1 Oz HandfulCalories per 100g
187 calories659 calories
Source: Nutrition Facts for Brazilnuts
Walnuts

#5: Walnuts

Calories per OzCalories per 100g
186 calories654 calories
Source: Nutrition Facts for Walnuts
Pine Nuts

#6: Pine Nuts

Calories per 1 Oz HandfulCalories per 100g
179 calories629 calories
Source: Nutrition Facts for Dried Pine Nuts
Almonds

#7: Almonds

Calories per 1oz HandfulCalories per 100g
170 calories598 calories
Source: Nutrition Facts for Dry Roasted Almonds
Peanuts

#8: Peanuts (Dry Roasted)

Calories per OzCalories per 100g
167 calories587 calories
Source: Nutrition Facts for Dry Roasted Peanuts
Sunflower Seeds

#9: Sunflower Seeds

Calories per 1 Oz HandfulCalories per 100g
164 calories584 calories
Source: Nutrition Facts for Dried Sunflower Seeds
Cashews

#10: Cashews (Dry Roasted)

Calories per 1 Oz HandfulCalories per 100g
163 calories574 calories
Source: Nutrition Facts for Dry-roasted Cashews
Squash and Pumpkin Seeds

#11: Seeds (Squash and Pumpkin Seeds)

Calories per 1oz HandfulCalories per 100g
163 calories574 calories
Source: Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted)
Pistachios

#12: Pistachios (Dry Roasted)

Calories per 1 Oz HandfulCalories per 100g
162 calories572 calories
Source: Nutrition Facts for Dry Roasted Pistachio Nuts

See All 61 Nuts and Seeds High in Calories

Nut and Seed Butter with the Most Calories

FoodServingCalories
#1 Sunflower Seed Butter1 tblsp5% DV
(99)
#2 Almond Butter1 tblsp5% DV
(98)
#3 Peanut Butter1 tblsp5% DV
(94)
#4 Cashew Butter1 tblsp5% DV
(94)
#5 Sesame Butter (Tahini)1 tblsp4% DV
(86)

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

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