Nuts and Seeds Highest in Calories

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data

Last Updated: July 28th, 2021

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 commonly consumed as nuts.

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.

Table of Contents

Introduction
List of High Calorie Nuts
Nut and Seed Butter with the Most Calories
About the Data
Nutrient Ranking Tool
Related
Feedback
References

List of High Calorie Nuts

#1: Macadamia Nuts

Calories per 1 Oz Handful	Calories per 100g
204 calories	718 calories

Nutrition Facts for Macadamia Nuts. (Source)

#2: Pecans

Calories per Oz	Calories per 100g
196 calories	691 calories

Nutrition Facts for Pecans. (Source)

#3: Dried Coconut

Calories per Oz	Calories per 100g
187 calories	660 calories

Nutrition Facts for Dried Coconut (Unsweetened). (Source)

#4: Brazil Nuts

Calories per 1 Oz Handful	Calories per 100g
187 calories	659 calories

Nutrition Facts for Brazilnuts. (Source)

#5: Walnuts

Calories per Oz	Calories per 100g
186 calories	654 calories

Nutrition Facts for Walnuts. (Source)

#6: Pine Nuts

Calories per 1 Oz Handful	Calories per 100g
179 calories	629 calories

Nutrition Facts for Dried Pine Nuts. (Source)

#7: Almonds

Calories per 1oz Handful	Calories per 100g
170 calories	598 calories

Nutrition Facts for Dry Roasted Almonds. (Source)

#8: Peanuts (Dry Roasted)

Calories per Oz	Calories per 100g
167 calories	587 calories

Nutrition Facts for Dry Roasted Peanuts. (Source)

#9: Sunflower Seeds

Calories per 1 Oz Handful	Calories per 100g
164 calories	584 calories

Nutrition Facts for Dried Sunflower Seeds. (Source)

#10: Cashews (Dry Roasted)

Calories per 1 Oz Handful	Calories per 100g
163 calories	574 calories

Nutrition Facts for Dry-Roasted Cashews. (Source)

#11: Seeds (Squash and Pumpkin Seeds)

Calories per 1oz Handful	Calories per 100g
163 calories	574 calories

Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted). (Source)

#12: Pistachios (Dry Roasted)

Calories per 1 Oz Handful	Calories per 100g
162 calories	572 calories

Nutrition Facts for Dry Roasted Pistachio Nuts. (Source)

See All 61 Nuts and Seeds High in Calories

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Nut and Seed Butter with the Most Calories

Food	Serving	Calories
#1 Sunflower Seed Butter View (Source)	1 tblsp	5% DV (99)
#2 Almond Butter View (Source)	1 tblsp	5% DV (98)
#3 Peanut Butter View (Source)	1 tblsp	5% DV (94)
#4 Cashew Butter View (Source)	1 tblsp	5% DV (94)
#5 Sesame Butter (Tahini) View (Source)	1 tblsp	4% DV (86)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

From the Nutrient Ranking Tool

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

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Data Sources and References

U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...