Calories in nuts: 581 kcal per 100 g

Q: How many calories are in a portion of nuts?

A typical portion (30 g, a small handful) gives 174 kcal. Per 100 g the figure is 581 kcal.

Q: Is nuts high in biotin?

Yes. Nuts, mixed have 0.0661 mg biotin per 100 g, 132 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do nuts have most of?

By share of the daily reference intake: biotin (0.0661 mg, 132 %), copper (1.1 mg, 112 %) and manganese (2.2 mg, 110 %) per 100 g.

Q: Are nuts a good source of protein?

Nuts, mixed have 23.8 g protein per 100 g, 16 % of the energy, which meets the UK threshold for “source of protein”.

What’s in a 30 g handful

About a third of a handful is fat, but only 2.3 g of that fat is saturated.

14.7 gFat

7.1 gProtein

3.5 gCarbohydrate

1.9 gFibre

1.7 gWater

1.1 gMinerals and the rest

14.7 gFat
7.1 gProtein
3.5 gCarbohydrate
1.9 gFibre
1.7 gWater
1.1 gMinerals and the rest

About average for nuts and seeds

Nuts are 581 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Nuts581

Nuts and seeds average522

High in fibre

6.2 g of fibre per 100 g; the UK “high fibre” line is 6 g.

Fibre, per handful1.9 g

Protein, per handful7.1 g

Vitamins and minerals in nuts

13 of the 23 reach the “high in” level, led by biotin.

40 %

Biotin

0.0198 mg in a 30 g handful

6th of 22 nuts and seeds

Biotin contributes to normal energy-yielding metabolism and to the maintenance of normal hair and normal skin.

Copper0.34 mg34 %

Manganese0.66 mg33 %

Vitamin E3.8 mg32 %

Niacin (vitamin B3)4.5 mg28 %

Thiamin (vitamin B1)0.27 mg24 %

Also high in

A source of

None recorded

Vitamin A
Vitamin D
Vitamin C
Vitamin B12

Show all 23 with amounts

Biotin0.0198 mg, 40 %

Copper0.34 mg, 34 %

Manganese0.66 mg, 33 %

Vitamin E3.8 mg, 32 %

Niacin (vitamin B3)4.5 mg, 28 %

Thiamin (vitamin B1)0.27 mg, 24 %

Phosphorus136 mg, 19 %

Magnesium66.6 mg, 18 %

Folate0.0279 mg, 14 %

Vitamin B60.15 mg, 11 %

Zinc1.1 mg, 11 %

Potassium209 mg, 10 %

Pantothenic acid (vitamin B5)0.62 mg, 10 %

Iron0.88 mg, 6.3 %

Riboflavin (vitamin B2)0.07 mg, 4.7 %

Calcium28.2 mg, 3.5 %

Iodine0.0048 mg, 3.2 %

Selenium0.0015 mg, 2.7 %

Chloride3 mg, <1 %

Vitamin Anone recorded

Vitamin Dnone recorded

Vitamin Cnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What nuts don’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

0mgin nuts

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin nuts

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

0mgin nuts

Find it inLiver, calf, fried3152 % per 100 g

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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.

Nuts against other nuts and seeds

Nuts come second for biotin here, just behind hazelnuts (kernel only).

0.076mg

0.0661mg

0.049mg

0.0301mg

0.0287mg

0.019mg

Hazelnuts, kernel only+0.0099 mg

Nuts, mixedthis page

Almonds, toasted−0.0171 mg

Marzipan−0.036 mg

Peanuts, raisins and chocolate chips−0.0374 mg

Walnuts, kernel only−0.0471 mg

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

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Questions about nuts

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of nuts?

A typical portion (30 g, a small handful) gives 174 kcal. Per 100 g the figure is 581 kcal.

Is nuts high in biotin?

Yes. Nuts, mixed have 0.0661 mg biotin per 100 g, 132 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do nuts have most of?

By share of the daily reference intake: biotin (0.0661 mg, 132 %), copper (1.1 mg, 112 %) and manganese (2.2 mg, 110 %) per 100 g.

Are nuts a good source of protein?

Nuts, mixed have 23.8 g protein per 100 g, 16 % of the energy, which meets the UK threshold for “source of protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-880, Nuts, mixed, published by Public Health England under the Open Government Licence v3.0. Main data references: Updated 2014. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. 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 38 nuts and seeds 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.