Calories in Nuts (Ireland)

Nuts ranked by protein density

Showing the top 50 of the 138 nuts products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.

What the nuts numbers show

Median across all 138 of them is 3.1g of protein per 100 calories. Not one of them clears 10g of protein per 100 calories, which is the line Keith uses for a food that pays for its calories.

Calories run from 23 to 713 per 100g inside this one group, a 31-fold spread, so “nuts” on its own tells you almost nothing about what a portion costs you.

Name brands do lead this one: 3.3g of protein per 100 calories at the median across 69 products, against 3.1g for the 69 own-label ones.

What to actually pick

Nothing here is a protein food, so treat it as calories. At a median of 3.1g of protein per 100 calories this group is a taste and energy decision, not a macro one.

122 of the 138 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.

Where this fits

This is the aisle that quietly wrecks a calorie target, which is the whole point of where the calories actually hide.

For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.

Real nuts products with a photo

Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.

Dunnes Stores Salted Peanuts 400g

4.3g protein / 100kcal

Aldi The Foodie Market Whole Almonds 200g

3.5g protein / 100kcal

Dunnes Stores Wholefoods Cashews 200g

3.1g protein / 100kcal

Dunnes Stores Wholefoods Protein Nut Mix 250g

3g protein / 100kcal

Lidl Alesto Brazil Nuts 200g

2.4g protein / 100kcal

SuperValu Mixed Nuts 200g

2.3g protein / 100kcal

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