Nuts… especially lightly salted nuts are one of my favorite snacks to munch on while working.
They’re great sources of fiber, protein, healthy fats and contain vitamins like magnesium and vitamin E.
If you’re keeping an eye on your calorie, then it’s helpful to know how many nuts fit into 100 calories.
Here’s a visual guide on what 100 calories of nuts look like – especially your favorite nuts like almonds, peanuts, cashews, pecans, and pistachios.
100 Calories of Almonds
These are lightly salted roasted almonds and the number of calories will depend on whether oil was used in the roasting process.
When comparing most of the popular brands, roasted almonds should roughly contain the same amount of calories per gram of raw almonds.
- Weight: 17 to 18 grams
- Volume: About 15 to 19 almond kernels
- Macros: 4g carbs, 2g fiber and 8g fat.
100 Calories of Peanuts
Mmmm, I’m such a sucker for peanut butter because they’re so easy to snack on. But two tablespoons of peanuts will add up to 100 easily.
- Weight: 17 grams
- Volume: About 2 tablespoons
- Macros: 3g carbs, 1g fiber, and 9g fat.
100 Calories of Cashews
Roasted cashews will sometimes have more calories per gram compared to raw cashews due to oil used in the roasting process.
- Weight: 18 grams
- Volume: About 13 to 14 whole cashews
- Macros: 4g carbs, 1g fiber, and 8g fat.
100 Calories of Pecans
Pecans are surprisingly more calorie-intensive per gram compared to the rest of the nuts measured.
- Weight: 14 to 15 grams
- Volume: About 10 pecan halves
- Macros: 2g carbs, 1g fiber, and 10g fat.
100 Calories of Pistachios (Shells Off & Shell On)
I buy pistachios with shells on for freshness however some buy them shells off for convenience. I’ve added the measurements for two below:
- By Weight: 18 grams (shelled) or 40 grams (unshelled)
- By Volume: About 28 nuts (shelled) or heaping 1/3 cup (unshelled)
- Macros: 5g carbs, 2g fiber, and 8g fat.
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