Nuts and Seeds High in Calories: Top 16 per 100 g & per Serving
Per 100 g, the nuts and seeds highest in calories are Pecans (691 kcal), Walnuts (English) (654 kcal) and Sunflower seed butter (without salt) (617 kcal). Per typical serving, Coconut meat (raw) gives the most: 1 medium (397 g) has 1,405 kcal.
Highest in calories per 100 g
16 of 16 ranked nuts and seeds, most calories first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion |
|---|---|---|---|---|
| 1 | Pecans | 691 kcal35% DV | 1 oz28 g | 196 kcal10% DV |
| 2 | Walnuts (English) | 654 kcal33% DV | 1 oz28 g | 185 kcal9% DV |
| 3 | Sunflower seed butter (without salt) | 617 kcal31% DV | 1 oz28 g | 175 kcal9% DV |
| 4 | Sesame butter (tahini, type of kernels unspecified) | 592 kcal30% DV | 1 tbsp15 g | 89 kcal4% DV |
| 5 | Sesame butter (paste) | 586 kcal29% DV | 1 tbsp16 g | 94 kcal5% DV |
| 6 | Sunflower seed kernels (dried) | 584 kcal29% DV | 1 cup46 g | 269 kcal13% DV |
| 7 | Almonds | 579 kcal29% DV | 1 oz28 g | 164 kcal8% DV |
| 8 | Sesame butter (tahini, from raw and stone ground kernels) | 570 kcal28% DV | 1 oz28 g | 162 kcal8% DV |
| 9 | Pistachio nuts (raw) | 560 kcal28% DV | 1 oz28 g | 159 kcal8% DV |
| 10 | Pumpkin and squash seed kernels (dried) | 559 kcal28% DV | 1 oz28 g | 158 kcal8% DV |
| 11 | Cashew nuts (raw) | 553 kcal28% DV | 1 oz28 g | 157 kcal8% DV |
| 12 | Flaxseed | 534 kcal27% DV | 1 tbsp10 g | 55 kcal3% DV |
| 13 | Chia seeds (dried) | 486 kcal24% DV | 1 oz28 g | 138 kcal7% DV |
| 14 | Coconut meat (raw) | 354 kcal18% DV | 1 medium397 g | 1,405 kcal70% DV |
| 15 | Coconut cream (raw) | 330 kcal17% DV | 1 cup240 g | 792 kcal40% DV |
| 16 | Coconut milk (raw) | 230 kcal12% DV | 1 cup240 g | 552 kcal28% DV |
Most calories per typical serving
The same nuts and seeds ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion |
|---|---|---|---|---|
| 1 | Coconut meat (raw) | 354 kcal18% DV | 1 medium397 g | 1,405 kcal70% DV |
| 2 | Coconut cream (raw) | 330 kcal17% DV | 1 cup240 g | 792 kcal40% DV |
| 3 | Coconut milk (raw) | 230 kcal12% DV | 1 cup240 g | 552 kcal28% DV |
| 4 | Sunflower seed kernels (dried) | 584 kcal29% DV | 1 cup46 g | 269 kcal13% DV |
| 5 | Pecans | 691 kcal35% DV | 1 oz28 g | 196 kcal10% DV |
| 6 | Walnuts (English) | 654 kcal33% DV | 1 oz28 g | 185 kcal9% DV |
| 7 | Sunflower seed butter (without salt) | 617 kcal31% DV | 1 oz28 g | 175 kcal9% DV |
| 8 | Almonds | 579 kcal29% DV | 1 oz28 g | 164 kcal8% DV |
| 9 | Sesame butter (tahini, from raw and stone ground kernels) | 570 kcal28% DV | 1 oz28 g | 162 kcal8% DV |
| 10 | Pistachio nuts (raw) | 560 kcal28% DV | 1 oz28 g | 159 kcal8% DV |
| 11 | Pumpkin and squash seed kernels (dried) | 559 kcal28% DV | 1 oz28 g | 158 kcal8% DV |
| 12 | Cashew nuts (raw) | 553 kcal28% DV | 1 oz28 g | 157 kcal8% DV |
| 13 | Chia seeds (dried) | 486 kcal24% DV | 1 oz28 g | 138 kcal7% DV |
| 14 | Sesame butter (paste) | 586 kcal29% DV | 1 tbsp16 g | 94 kcal5% DV |
| 15 | Sesame butter (tahini, type of kernels unspecified) | 592 kcal30% DV | 1 tbsp15 g | 89 kcal4% DV |
Which foods are ranked
- The 16 nuts and seeds on CalorieExplorer with a reported calories value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 kcal are ranked (16 nuts and seeds); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for calories, 2,000 kcal a day for adults and children 4 and older.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.