Calories in nuts & seeds: what 100 calories looks like

18 nuts & seeds, ranked from the most food per 100 calories to the least. Tap any food for counts, 200–500 calorie amounts and macros.

Most food for 100 kcal: 67 seeds of pumpkin seeds. Least: 5⅓ nuts of macadamia nuts.

Pumpkin seeds (whole, roasted)100 kcal = 67 seeds 22 g0.8 oz Trail mix100 kcal = ¾ oz 22 g0.8 oz Chia seeds100 kcal = ¾ oz 21 g0.7 oz Flaxseed (ground)100 kcal = 2⅔ tablespoons 19 g0.7 oz Hemp seeds100 kcal = 1¾ tablespoons 18 g0.6 oz Pistachios100 kcal = 25 pistachios 18 g0.6 oz Sesame seeds100 kcal = 2 tablespoons 18 g0.6 oz Cashews100 kcal = 17 g 17 g0.6 oz Almonds100 kcal = 14 almonds 17 g0.6 oz Sunflower seeds (kernels)100 kcal = 17 g 17 g0.6 oz Peanuts100 kcal = 17 peanuts 17 g0.6 oz Mixed nuts (dry roasted)100 kcal = ½ oz 16 g0.6 oz Hazelnuts100 kcal = 12 hazelnuts 16 g0.6 oz Walnuts100 kcal = 7⅔ walnut halves 15 g0.5 oz Brazil nuts100 kcal = 3¼ Brazil nuts 15 g0.5 oz Pine nuts100 kcal = 87 pine nuts 15 g0.5 oz Pecans100 kcal = 9⅔ pecan halves 14 g0.5 oz Macadamia nuts100 kcal = 5⅓ nuts 14 g0.5 oz
Free printable

The 100-calorie cheat sheet

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.