Calories in roasted nut: 338 kcal per 100 g

What’s in a 300 g serving

About a third of a serving is water, which is why the calories stay low. What is left is mostly fat.

74.1 gFat

39.9 gProtein

50.7 gCarbohydrate

11.7 gFibre

112 gWater

11.7 gMinerals and the rest

74.1 gFat
39.9 gProtein
50.7 gCarbohydrate
11.7 gFibre
112 gWater
11.7 gMinerals and the rest

Above average for dishes

Nut is 338 kcal per 100 g. The 603 dishes in this database average 180.

Nut338

Dishes average180

High in fat

24.7 g of fat per 100 g, which is red on a UK traffic-light label (the line is 17.5 g). 3.9 g of it is saturated.

Fat, per serving74.1 g

Saturates, per serving11.7 g

Vitamins and minerals in nut

Six of the 22 reach the “high in” level, led by manganese.

195 %

Manganese

3.9 mg in a 300 g serving

7th of 520 dishes

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Chloride1560 mg195 %

Biotin0.0891 mg178 %

Niacin (vitamin B3)22.8 mg143 %

Copper1.2 mg120 %

Phosphorus810 mg116 %

A source of

Only a trace

Vitamin C

Show all 22 with amounts

Chloride1560 mg, 195 %

Manganese3.9 mg, 195 %

Biotin0.0891 mg, 178 %

Niacin (vitamin B3)22.8 mg, 143 %

Copper1.2 mg, 120 %

Phosphorus810 mg, 116 %

Magnesium300 mg, 80 %

Vitamin E9.5 mg, 79 %

Potassium1350 mg, 68 %

Selenium0.033 mg, 60 %

Zinc5.7 mg, 57 %

Riboflavin (vitamin B2)0.78 mg, 56 %

Thiamin (vitamin B1)0.57 mg, 52 %

Vitamin B60.72 mg, 51 %

Iron5.7 mg, 41 %

Folate0.078 mg, 39 %

Pantothenic acid (vitamin B5)2.1 mg, 35 %

Vitamin B120.0006 mg, 24 %

Calcium183 mg, 23 %

Iodine0.033 mg, 22 %

Vitamin D0.0006 mg, 12 %

Vitamin A0.054 mg, 6.8 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What nut doesn’t give you. And where to find it.

No recorded vitamin C, and only 4 % of the vitamin D reference intake and 2.3 % of the vitamin A reference intake per 100 g.

Vitamin C

Tracein nut

Find it inCherries, West Indian2150 % per 100 g

Vitamin D

4%in nut, per 100 g

Find it inBloater, grilled500 % per 100 g

Vitamin A

2.3%in nut, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Nut against other dishes

Per 100 g, nut has the most manganese of the 5 here, ahead of pakora/bhajia (spinach, fried).

1.3mg

1.2mg

0.5mg

0.4mg

0mg

Nut roast, mixed nuts with egg, homemadethis page

Pakora/bhajia, spinach, fried−0.1 mg

Bhaji, spinach and potato−0.8 mg

Flan, spinach, wholemeal−0.9 mg

Roe, herring, soft, raw−1.3 mg

All values per 100 g, from the same dataset. Differences are against nut.

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Questions about nut

What the numbers say to the questions people actually search.

How many calories are in a portion of nut?

A typical portion (300 g, one serving) gives 1014 kcal. Per 100 g the figure is 338 kcal.

Is nut high in chloride?

Yes. Nut roast, mixed nuts with egg, homemade has 520 mg chloride per 100 g, 65 % of the NRV, above the 30 % threshold for a “high in” claim.

Are these figures exact for nut?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals does nut have most of?

By share of the daily reference intake: chloride (520 mg, 65 %), manganese (1.3 mg, 65 %) and biotin (0.0297 mg, 59 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-214, Nut roast, mixed nuts with egg, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: As Vegetable Dishes Supplement 1992. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Egg). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.