What kind of nuts have the highest calories?

November 11, 2025 •

3 min read

An ounce of nuts can contain anywhere from 160 to over 200 calories, highlighting their energy density. For those wondering what kind of nuts have the highest calories, the answer lies in understanding the fat content that provides these energy-dense qualities.

Quick Summary

Macadamia nuts and pecans consistently rank as the most calorie-dense nuts, primarily due to their high concentration of healthy fats. This high-calorie content can be beneficial for weight gain or simply adding nutrient-rich energy to a diet. It's crucial to balance their dense nutritional profile with moderation.

Key Points

Macadamia Nuts are Highest: With about 718 calories per 100 grams, macadamia nuts are the most calorie-dense nuts, primarily due to their high content of healthy monounsaturated fats.
Pecans are a Close Second: Pecans are another high-calorie contender, packing around 691 calories per 100 grams, and are also rich in healthy fats and antioxidants.
All Nuts are Nutrient-Dense: High-calorie nuts like walnuts, macadamias, and pecans are not unhealthy; their calorie count reflects a concentrated profile of healthy fats, protein, fiber, vitamins, and minerals.
Portion Control is Crucial: To manage calorie intake, stick to a serving size of about one ounce (a small handful). Eating a variety of nuts in moderation is key for a balanced diet.
High-Calorie Nuts Offer Health Benefits: These nuts support heart health by lowering bad cholesterol, reduce inflammation with their antioxidant content, and can aid in weight management by increasing satiety.
Versatile for Recipes: High-calorie nuts can be easily added to meals and snacks, including breakfast cereals, salads, and baked goods, or enjoyed as standalone snacks.

Macadamia nuts and pecans consistently hold the top positions for having the highest calories among common nuts, a fact primarily attributed to their rich, healthy fat content. While all nuts are nutritious, their caloric density varies significantly, making some more suitable than others depending on dietary goals, such as weight gain or calorie management.

The Calorie Kings: Macadamia Nuts and Pecans

Macadamia nuts are the clear frontrunner in the calorie race. A 100-gram serving of raw macadamia nuts contains approximately 718 calories, with roughly 76 grams of total fat. This high fat content consists predominantly of heart-healthy monounsaturated fats. Following closely behind are pecans, which offer around 691 calories per 100 grams, with their calories also largely derived from healthy fats.

Other High-Calorie Contenders

Beyond macadamias and pecans, several other nuts are also notably high in calories, offering rich nutritional profiles:

Walnuts: Known for their distinctive brain-like shape, walnuts contain about 654 calories per 100 grams. They are an excellent source of omega-3 fatty acids, which are beneficial for brain and heart health.
Brazil Nuts: These large nuts from the Amazon are a powerhouse of selenium, a crucial mineral for thyroid function. They pack around 659 calories per 100 grams.
Pine Nuts: Often used in pesto, pine nuts contain approximately 629 calories per 100 grams and are a good source of manganese and vitamin K.
Hazelnuts: With about 670 calories per 100 grams for peeled, roasted varieties, hazelnuts offer healthy fats, protein, and fiber.

Comparison of Top Calorie Nuts per 100g


Nut Type	Calories (kcal)	Total Fat (g)	Protein (g)	Key Nutrient Highlight
Macadamia Nuts (raw)	718	76	8	Highest in heart-healthy monounsaturated fats.
Pecans (raw)	691	72	9	Rich in antioxidants and manganese.
Walnuts (raw)	654	65	15	Richest source of omega-3 fatty acids among nuts.
Brazil Nuts (raw)	659	66	14	Exceptional source of selenium.

The Health Benefits of Energy-Dense Nuts

Despite their high calorie count, these nuts are incredibly healthy and can be part of a balanced diet when consumed in moderation. Their caloric density is not 'bad,' but rather a reflection of their concentrated nutritional value. Key benefits include:

Heart Health: The monounsaturated and polyunsaturated fats found in high-calorie nuts like macadamias and walnuts have been shown to help lower LDL ('bad') cholesterol and triglycerides.
Antioxidant Power: Nuts are rich in antioxidants that fight oxidative stress and inflammation, which are linked to chronic diseases like cancer and heart disease. Pecans and walnuts are particularly known for their antioxidant content.
Promoting Satiety: The combination of healthy fats, protein, and fiber in nuts helps promote a feeling of fullness, which can aid in weight management by reducing overall food intake.
Brain Function: The omega-3 fatty acids in walnuts and the healthy fats in macadamia nuts support cognitive health and may reduce the risk of neurodegenerative diseases.

Incorporating High-Calorie Nuts into Your Diet

To reap the benefits without overdoing the calories, portion control is key. A standard serving is typically around one ounce (28 grams), which is about a small handful. Here are some practical ways to incorporate them:

Breakfast: Sprinkle a small handful of chopped macadamia nuts or pecans over your oatmeal, yogurt, or whole-grain cereal.
Salads: Add a satisfying crunch to your salads by topping them with walnuts or pecans instead of croutons.
Baking and Cooking: Use ground nuts as a healthier substitute for breadcrumbs in meatballs or as a delicious topping for baked fish.
Snacking: Instead of grabbing processed snacks, enjoy a measured handful of raw or dry-roasted, unsalted nuts. You can combine them with dried fruit for a balanced energy boost.
Nut Butters: Opt for unsweetened, natural nut butters as a spread on toast or crackers for a long-lasting energy boost. Macadamia nut butter and pecan butter are delicious, though more calorie-dense options.

Conclusion

Macadamia nuts and pecans lead the pack when it comes to the nuts with the highest calories, primarily due to their dense composition of heart-healthy unsaturated fats. However, this caloric density does not make them unhealthy; rather, it makes them a highly efficient source of energy and essential nutrients. By practicing mindful portion control, these delicious nuts can be a valuable addition to your diet, supporting heart and brain health while providing a satisfying source of energy. For weight managers or those simply aiming for overall wellness, incorporating a variety of nuts in moderation is a smart strategy to boost nutrient intake without excessive calorie consumption.

Frequently Asked Questions

Macadamia nuts have the most calories per serving, with about 204 calories in a one-ounce portion (about 10-12 nuts). Pecans are a close second, with around 196 calories per ounce.

No, high-calorie nuts are not bad for you. Their energy density comes from healthy, unsaturated fats and other important nutrients. When eaten in moderation, they offer significant health benefits for heart and brain health.

Like any calorie-dense food, consuming high-calorie nuts in excess can lead to weight gain. However, studies show that when eaten in moderation as part of a balanced diet, the fiber and protein can increase satiety and help with weight management.

A healthy serving size for most nuts is about one ounce, which is equivalent to a small handful. This portion provides a good balance of nutrients without excessive calories.

While all nuts are calorie-dense, pistachios are one of the lower-calorie options, with around 159 calories per ounce when dry-roasted. They also offer the benefit of having to be shelled, which can slow down consumption.

Incorporate nuts by sprinkling a small handful over salads, oatmeal, or yogurt. You can also use them in cooking or simply enjoy a measured portion as a standalone snack to ensure you don't overconsume calories.

Yes, macadamia nuts are very healthy. They are rich in monounsaturated fats, which benefit heart health by lowering bad cholesterol. They also contain antioxidants and support brain function.