Visual calorie comparison of 11 nuts and 8 seeds showing exact portion sizes for 100 calories. Includes almonds, cashews, walnuts, macadamia, peanuts, pistachios, chia seeds, flax seeds, and more. Perfect for weight management, portion control, and diet planning. Surprising caloric differences revealed. A4 PDF format, instant download, print unlimited times.
$4.00
The Nuts and Seeds Calorie Comparison Chart provides essential visual guidance for portion control and weight management by showing exactly how many nuts or seeds equal 100 calories. This eye-opening reference reveals surprising differences in caloric density across nineteen popular varieties, helping you make informed snacking decisions.
The chart displays eleven nut varieties with realistic visual counts for 100-calorie portions. Chestnuts are the lowest-calorie option, with 10-12 nuts per 100 calories (245 calories per 100 grams), while macadamia nuts are the most calorie-dense, with just 6-8 nuts per 100 calories (718 calories per 100 grams). Peanuts offer the best value with 28-30 nuts per 100 calories, while Brazil nuts provide only 2-3 nuts per serving.
Mid-range options include almonds (14-15 nuts), cashews (15-18 nuts), hazelnuts (12-14 nuts), pistachios (25-30 nuts), and walnuts (7-8 halves). Pine nuts are surprisingly numerous at 80-90 per 100 calories, while pecans contain 10-11 per serving.
The seeds section compares eight varieties measured by the tablespoon, revealing that most seeds provide approximately 2 tablespoons per 100 calories. Varieties include chia seeds, fennel seeds, flax seeds, hemp seeds, poppy seeds, pumpkin seeds, sesame seeds, and sunflower seeds. Flax seeds are the most calorie-dense at just 1.5 tablespoons, while fennel seeds offer 3 tablespoons per 100 calories.
Each entry includes both the count for 100 calories and the total calories per 100 grams, providing a complete nutritional context. The realistic visual representations make portion sizes immediately understandable, eliminating guesswork from meal planning and snack preparation.
This chart is perfect for individuals managing weight, counting calories, following specific diet plans, nutrition students, health professionals counselling clients, or anyone wanting to enjoy nuts and seeds while maintaining portion awareness. The visual format makes calorie comparison instant and intuitive.
Delivered as a high-quality A4 PDF (297x210mm), this chart downloads instantly for unlimited printing. Display it in your kitchen, pantry, office, or wellness space for quick reference.
You can print on your printer or order a high-quality print from your local print shop. Have the print framed and display it in your home or office. A quality printout of this iconic image will also make a valuable gift.
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Our charts and lists are provided for informational purposes only and are not a substitute for professional healthcare advice. Always consult with qualified healthcare providers regarding any health concerns or before making significant dietary changes. While we strive for accuracy, nutritional information may change and should be verified for critical applications.
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