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Calorie Chart for Nuts, Seeds, and Kernels

Calories, protein, fat, and fiber in nuts, seeds, kernels, and nut butters – per 100 g, per handful, and per tablespoon.
Peanut butter59822.217.351.45
Almonds57921.29.149.912.5

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

Lowest in calories per 100 g

  1. Almonds 579 kcal
  2. Peanut butter 598 kcal

Highest in protein per 100 g

  1. Peanut butter 22.2 g
  2. Almonds 21.2 g

Good to know

Nuts and seeds are mostly fat, so they contain several hundred calories per 100 g—a handful can pack as much energy as a small meal. That’s why measuring out a serving works so well, instead of eating straight from the package. Dry roasting barely changes the calorie count, while nuts fried in oil have a little more, and salted nuts contain quite a lot of salt.

Data: USDA FoodData Central (SR28); Polish names and servings: EatSee editorial team. Values are approximate and for informational purposes only. How we prepare our calorie chart.