Seeds and Nuts with the Fewest Calories

Nuts and seeds make a heart healthy snack that can lower cholesterol but are often packed with calories. It is good to know which nuts to eat to reduce caloric intake and keep your weight down.

In order to find a low-calorie nut, try to choose nuts that also have a good amount of protein and carbohydrate, and are lower in fats. Nuts and seeds low in calories include chestnuts, squash seeds, pumpkin seeds, sesame seeds, pistachios, cashews, flax seeds, hemp seeds, peanuts, dried coconut, and almonds. The current daily value (%DV) for calories is 2000 calories per day. Unless you are very active or have a high metabolism, this is a good amount of calories to aim for each day.

Below are the top 10 nuts and seeds with the fewest calories, for more see the list of all nuts and seeds ranked from lowest to highest.


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Top 10 Nuts and Seeds Lowest in Calories

Chestnuts#1. Chestnuts
1oz - handful (28g)100g
37 calories (2% DV)131 calories (7% DV)
Fat: 1% Carbs: 28% Protein: 2%
Click to see complete nutrition facts.
Squash and Pumpkin Seeds#2. Squash and Pumpkin Seeds
1oz - handful (28g)100g
127 calories (6% DV)446 calories (22% DV)
Fat: 19% Carbs: 54% Protein: 19%
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Sesame Seeds#3. Sesame Seeds
1oz - 3 tblsp (27g)100g
155 calories (8% DV)573 calories (29% DV)
Fat: 50% Carbs: 23% Protein: 18%
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Pistachios#4. Pistachios
1oz (handful) (28g)100g
162 calories (8% DV)572 calories (29% DV)
Fat: 46% Carbs: 28% Protein: 21%
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Cashews#5. Cashews
1oz - handful (28g)100g
163 calories (8% DV)574 calories (29% DV)
Fat: 46% Carbs: 33% Protein: 15%
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Flax Seeds#6. Flax Seeds
1oz - 3 tblsp (31g)100g
165 calories (8% DV)534 calories (27% DV)
Fat: 42% Carbs: 29% Protein: 18%
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Hemp Seeds#7. Hemp Seeds
1oz (3 Tblsp) (30g)100g
166 calories (8% DV)553 calories (28% DV)
Fat: 49% Carbs: 9% Protein: 32%
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Peanut Shells#8. Peanuts
1oz (handful) (28g)100g
167 calories (8% DV)587 calories (29% DV)
Fat: 50% Carbs: 21% Protein: 24%
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Half a coconut#9. Dried Coconut
1oz (handful) (28g)100g
168 calories (8% DV)592 calories (30% DV)
Fat: 47% Carbs: 44% Protein: 5%
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Almonds#10. Almonds
1oz - handful (28g)100g
170 calories (8% DV)598 calories (30% DV)
Fat: 53% Carbs: 21% Protein: 21%
Click to see complete nutrition facts.
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Nuts and Seeds Ranked from Lowest to Highest in Calories

#NameCalories
Per 1oz Handful
Fat %Carb %Protein %
1Chestnuts 37
(2% DV)
1%28%2%
2Lotus Seeds 94
(5% DV)
2%64%15%
3Ginko Nuts 99
(5% DV)
2%72%10%
4Japanese Chestnuts 102
(5% DV)
1%81%5%
5Squash and Pumpkin Seeds 127
(6% DV)
19%54%19%
6Chia Seeds 138
(7% DV)
31%42%17%
7Safflower Seeds 147
(7% DV)
38%34%16%
8Cottonseed Kernels 152
(8% DV)
36%22%33%
9Sesame Seeds 155
(8% DV)
50%23%18%
10Pistachios 162
(8% DV)
46%28%21%
11Cashews 163
(8% DV)
46%33%15%
12Flax Seeds 165
(8% DV)
42%29%18%
13Hemp Seeds 166
(8% DV)
49%9%32%
14Peanuts 167
(8% DV)
50%21%24%
15Dried Coconut 168
(8% DV)
47%44%5%
16Almonds 170
(8% DV)
53%21%21%
17Sunflower Seeds 176
(9% DV)
57%21%17%
18Hazelnuts or Filberts 178
(9% DV)
61%17%15%
19Walnuts 186
(9% DV)
65%14%15%
20Hickorynuts 187
(9% DV)
64%18%13%
21Brazil Nuts 187
(9% DV)
67%12%14%
22Pine nuts 191
(10% DV)
68%13%14%
23Pecans 202
(10% DV)
74%14%10%
24Macademia Nuts 204
(10% DV)
76%13%8%
25Pilinuts 204
(10% DV)
80%4%11%

    • USDA National Nutrient Database for Standard Reference, Release 28.