Nutrition Facts for Nuts & Seeds
Calories, healthy fats, protein, and micronutrients for 8 common nuts and seeds. Data from USDA FoodData Central.
| Food | Calories | Fat | Protein |
|---|---|---|---|
| Almonds | 164 | 14.2g | 6g |
| Peanut Butter | 190 | 16g | 7g |
| Walnuts | 185 | 18.5g | 4.3g |
| Chia Seeds | 138 | 8.7g | 4.7g |
| Cashews | 157 | 12.4g | 5.2g |
| Pistachios | 159 | 12.8g | 5.7g |
| Sunflower Seeds | 164 | 14.4g | 5.8g |
| Pumpkin Seeds | 163 | 13.7g | 8.4g |
Track Nuts & Nut Butters
Nut portions are easy to over-estimate. PlateLens estimates actual portion weight from a photo, giving accurate calorie counts for almonds, mixed nuts, and nut butters.
Almonds
164 cal
1 oz (28g / ~23 almonds)
Peanut Butter
190 cal
2 tbsp (32g)
Walnuts
185 cal
1 oz (28g / ~14 halves)
Chia Seeds
138 cal
2 tbsp (28g)
Cashews
157 cal
1 oz (28g)
Pistachios
159 cal
1 oz, shelled (28g)
Sunflower Seeds
164 cal
1 oz kernels (28g)
Pumpkin Seeds
163 cal
1 oz kernels, roasted (28g)