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Snacks · 5 varieties featured

Nuts and seeds

Almonds, peanuts, cashews, roasted chana and makhana: small portions, a lot of energy. Compare each variety's weight-management rating, calories per serving and where to find it

The short answer

Across the 5 varieties of nuts and seeds we compare, a serving has about 99 to 152 kcal: Roasted chana is the lightest (about 99 kcal for 1 handful, about 30 g) and Almonds the heaviest (about 152 kcal for 1 handful, about 25 g). For weight management, Roasted chana rates highest (3.0/5, moderate fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.

Reviewed by Deepu Oommen on 3 Nov 2026 · How we review

Nuts and seeds

Average weight-management rating

2.0 / 5Rated 2 out of 5. Limited fit for weight management

Average of the 5 varieties, rounded to the nearest half star. Varieties range from 1.5 to 3.0.

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Calories per serving
99 to 152 kcal
Best for weight management
Roasted chana · 3.0/5
Lightest
Roasted chana · 99 kcal
Varieties compared
5

How many calories are in nuts and seeds?

Calories per serving, lowest first
VarietyCaloriesFor weight management
Roasted chana1 handful (about 30 g)99 kcal3.0/5Moderate fit
Roasted makhana1 small bowl (about 30 g)107 kcal1.5/5Limited fit
Cashew nuts1 handful (about 25 g)146 kcal1.5/5Limited fit
Roasted peanuts1 handful (about 25 g)147 kcal2.0/5Limited fit
Almonds1 handful (about 25 g)152 kcal2.0/5Limited fit

Which nuts and seed is best for weight management?

  • Roasted chana

    Roasted chana

    Across India

    Also in:Indian Snacks

    3.0 / 5Rated 3 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    3.29 kcal · 21/100
    Protein per 100 kcal (25%)
    6.5 g · 65/100
    Fibre per 100 kcal (20%)
    4.6 g · 100/100
    Portion (20%)
    99 of 200 kcal (snack) · 100/100
    Per 100 g
    329.1 kcal · P 21.55 g · C 46.72 g · F 5.31 g

    Score 63.7 of 100 = 3.0 stars. IFCT 2017 (ICMR-NIN), B001 Bengal gram, dal (raw values used for the dry-roasted dal). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.

    99 kcal

    1 handful (about 30 g)

    About 20 min of brisk walking uses similar energy

    Find near you
  • Almonds

    Almonds

    Across India

    2.0 / 5Rated 2 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    6.09 kcal · 0/100
    Protein per 100 kcal (25%)
    3.0 g · 30/100
    Fibre per 100 kcal (20%)
    2.1 g · 71/100
    Portion (20%)
    152 of 200 kcal (snack) · 74/100
    Per 100 g
    609.2 kcal · P 18.41 g · C 3.04 g · F 58.49 g

    Score 36.6 of 100 = 2.0 stars. IFCT 2017 (ICMR-NIN), H001 Almond. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.

    152 kcal

    1 handful (about 25 g)

    About 30 min of brisk walking uses similar energy

    Find near you
  • Roasted peanuts

    Roasted peanuts

    Across India

    2.0 / 5Rated 2 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    5.87 kcal · 0/100
    Protein per 100 kcal (25%)
    4.2 g · 41/100
    Fibre per 100 kcal (20%)
    1.4 g · 48/100
    Portion (20%)
    147 of 200 kcal (snack) · 77/100
    Per 100 g
    587 kcal · P 24.35 g · C 12.86 g · F 49.66 g

    Score 35.2 of 100 = 2.0 stars. USDA FoodData Central, FDC 173806 Peanuts, all types, dry-roasted, without salt. Source: USDA FoodData Central (SR Legacy), 2019-04-01.

    147 kcal

    1 handful (about 25 g)

    About 30 min of brisk walking uses similar energy

    Find near you
  • Cashew nuts

    Cashew nuts

    Across India

    1.5 / 5Rated 1.5 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    5.83 kcal · 0/100
    Protein per 100 kcal (25%)
    3.2 g · 32/100
    Fibre per 100 kcal (20%)
    0.7 g · 22/100
    Portion (20%)
    146 of 200 kcal (snack) · 77/100
    Per 100 g
    582.7 kcal · P 18.78 g · C 25.46 g · F 45.2 g

    Score 27.9 of 100 = 1.5 stars. IFCT 2017 (ICMR-NIN), H005 Cashew nut. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.

    146 kcal

    1 handful (about 25 g)

    About 30 min of brisk walking uses similar energy

    Find near you
  • Roasted makhana

    Roasted makhana

    North India

    Also in:Indian Snacks

    1.5 / 5Rated 1.5 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    3.58 kcal · 12/100
    Protein per 100 kcal (25%)
    2.4 g · 24/100
    Fibre per 100 kcal (20%)
    0.1 g · 2/100
    Portion (20%)
    107 of 200 kcal (snack) · 96/100
    Per 100 g
    358 kcal · P 8.7 g · C 79.8 g · F 0.5 g

    Score 30 of 100 = 1.5 stars. NIFTEM, Makhana write-up (PMFME), 2022, table of nutritional content of popped makhana (crude fibre). Source: National Institute of Food Technology Entrepreneurship and Management (NIFTEM), 2022.

    107 kcal

    1 small bowl (about 30 g)

    About 20 min of brisk walking uses similar energy

    Find near you

Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.

Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-03.

Are nuts and seeds good for weight management?

On average, the 5 varieties of nuts and seeds we compare rate 2.0/5 (limited fit) for weight management, but they differ a lot. Roasted chana is the better everyday choice; Roasted makhana (1.5/5, limited fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.

Common questions about nuts and seeds

How many calories are in nuts and seeds?

About 99 to 152 kcal per serving, depending on the variety. Roasted chana is the lightest and Almonds the heaviest.

Which nuts and seed has the fewest calories?

Roasted chana, with about 99 kcal for 1 handful, about 30 g.

Which nuts and seed is best for weight management?

Roasted chana rates highest at 3.0/5, moderate fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.

How much walking uses the energy in a serving of nuts and seed?

For a 70 kg adult walking briskly, about 20 min for Roasted chana and 30 min for Almonds.

About these ratings

Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.