Nuts and Seeds Highest in Calories

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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 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.

List of High Calorie Nuts

Macadamia Nuts1 Macadamia Nuts
Calories per 1 Oz HandfulCalories per 100g
204 calories718 calories
Pecans2 Pecans
Calories per OzCalories per 100g
196 calories691 calories
Dried Coconut3 Dried Coconut
Calories per OzCalories per 100g
187 calories660 calories
Brazil Nuts4 Brazil Nuts
Calories per 1 Oz HandfulCalories per 100g
187 calories659 calories
Walnuts5 Walnuts
Calories per OzCalories per 100g
186 calories654 calories
Pine Nuts6 Pine Nuts
Calories per 1 Oz HandfulCalories per 100g
179 calories629 calories
Almonds7 Almonds
Calories per 1oz HandfulCalories per 100g
170 calories598 calories
Peanuts8 Peanuts (Dry Roasted)
Calories per OzCalories per 100g
167 calories587 calories
Sunflower Seeds9 Sunflower Seeds
Calories per 1 Oz HandfulCalories per 100g
164 calories584 calories
Cashews10 Cashews (Dry Roasted)
Calories per 1 Oz HandfulCalories per 100g
163 calories574 calories
Squash and Pumpkin Seeds11 Seeds (Squash and Pumpkin Seeds)
Calories per 1oz HandfulCalories per 100g
163 calories574 calories
Pistachios12 Pistachios (Dry Roasted)
Calories per 1 Oz HandfulCalories per 100g
162 calories572 calories

Nut and Seed Butter with the Most Calories

1 Sunflower Seed Butter1 tblsp5% DV
2 Almond Butter1 tblsp5% DV
3 Peanut Butter1 tblsp5% DV
4 Cashew Butter1 tblsp5% DV
5 Sesame Butter (Tahini)1 tblsp4% DV

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.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
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