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Ten almonds are about 70 kcal, two dates about 45 and a 30 g handful of peanuts about 170. Here are the approximate calories for 17 dry fruits, nuts and seeds, counted per piece or per spoon.
| Nut (typical portion) | kcal |
|---|---|
| Almonds (5 pieces, about 6 g) | ~35 |
| Cashews (5 pieces, about 8 g) | ~45 |
| Pistachios (about 20 pieces, 10 g) | ~55 |
| Walnut kernels (4 halves, 10 g) | ~65 |
| Almonds (10 pieces, about 12 g) | ~70 |
| Peanuts (1 handful, 30 g) | ~170 |
| Dried fruit (typical portion) | kcal |
|---|---|
| Raisins / kishmish (about 15 pieces, 10 g) | ~30 |
| Dates / khajoor (2 pieces, 15 g) | ~45 |
| Dried apricots (3 pieces, 25 g) | ~60 |
| Prunes (3 pieces, 25 g) | ~60 |
| Dried figs / anjeer (2 pieces, 30 g) | ~75 |
| Item (typical portion) | kcal |
|---|---|
| Dry coconut / copra (10 g) | ~65 |
| Sesame seeds / til (1 tablespoon, 9 g) | ~50 |
| Flaxseed (1 tablespoon, 10 g) | ~55 |
| Sunflower seeds (1 tablespoon, 10 g) | ~60 |
| Roasted makhana (30 g) | ~105 |
| Mixed dry fruit and nuts (1 small handful, 30 g) | ~160 |
Our approximate estimates. Count the pieces rather than guessing a handful, because a handful differs a lot from person to person.
Nuts and seeds hold very little water and a lot of natural fat, so they carry roughly 5 to 6.5 kcal per gram, which is more than most foods. That is why ten almonds (about 70 kcal) and a 30 g handful of peanuts (about 170 kcal) look so different on the same table. Dried fruit packs the sugar of fresh fruit into a much smaller weight, so two dates are about 45 kcal and three prunes about 60.
Easy habit: count out the number you want, such as five almonds and two dates, instead of eating from the jar. The numbers above then tell you exactly what you had.
For fresh fruit see calories in Indian fruits, and for lighter snacks, 15 low-calorie Indian snacks.
These are approximate numbers for typical portions, not exact ones, and they are not advice about what you should eat. If you have a health condition or a calorie target from a doctor or dietitian, follow that instead of a general table.
About 70 kcal for ten almonds of around 12 g, or about 35 kcal for five.
About 170 kcal for a 30 g handful of peanuts, roughly 5.7 kcal per gram.
About 45 kcal for two small dates (khajoor) of around 15 g in total.
Per piece, almonds (about 7 kcal each) and cashews (about 9 kcal each) are small, while per gram all nuts are close to 5 to 6.5 kcal. Counting pieces is the easier way to keep track.
Take a photo and Nutrisnap shows an approximate calorie range. It is an AI guess, for fun.
Scan your food Track todayFigures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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