Almonds contain 612 kcal per 100g — the same ballpark as most nuts, which range from 560 to 720 kcal per 100g. A standard 30g portion of mixed nuts is around 180 kcal. From January 2026, a 30g portion of nuts qualifies as a Healthy Extra on Slimming World under the new healthy fats category — making it free within your daily HE allowance rather than synned.
Nuts were previously high syn on Slimming World purely because of calorie density. The 2026 healthy fats update recognises that the unsaturated fat in nuts behaves differently to saturated fat in calorie terms, and that the satiety provided by a measured 30g portion is disproportionate to the calorie cost. The HE fats allowance effectively makes a daily handful of nuts free.
This guide covers calories and syn values for every mainstream nut type, the 2026 HE fats rules, and which nuts give the most protein and satiety per calorie.
Most nuts contain 560–720 kcal per 100g. The variation is relatively small — cashews are among the lowest at 557 kcal per 100g; macadamia nuts are the highest at 718 kcal per 100g. A standard 30g handful contains 167–215 kcal depending on nut type.
| Nut type | Per 30g | Calories | Protein | SW (2026) |
|---|---|---|---|---|
| Almonds | 30g (~23 nuts) | 184 kcal | 6.3g | Free (HE fats) |
| Cashews | 30g (~18 nuts) | 167 kcal | 5.2g | Free (HE fats) |
| Walnuts | 30g (~14 halves) | 196 kcal | 4.6g | Free (HE fats) |
| Pistachios (shelled) | 30g (~49 nuts) | 171 kcal | 6.2g | Free (HE fats) |
| Brazil nuts | 30g (~6 nuts) | 204 kcal | 4.4g | Free (HE fats) |
| Peanuts (plain, unsalted) | 30g | 176 kcal | 7.6g | Free (HE fats) |
| Hazelnuts | 30g (~20 nuts) | 191 kcal | 4.5g | Free (HE fats) |
| Macadamia nuts | 30g (~11 nuts) | 215 kcal | 2.3g | Free (HE fats) |
| Mixed nuts (unsalted) | 30g | 183 kcal | 5.5g | Free (HE fats) |
| Peanut butter (smooth, 2 tbsp) | 32g | 191 kcal | 8g | Free (HE fats) |
The HE fats portion for nuts on Slimming World is approximately 30g per day. Eating beyond that portion takes you into syn territory for the excess — at around 6 syns per 30g extra. Weigh nuts rather than estimating a handful; a "handful" varies enormously between people and can easily be 50–60g rather than 30g.
From January 2026, a 30g portion of plain nuts qualifies as a Healthy Extra fats choice — making it free within your daily HE allowance. Before 2026, the same 30g portion of almonds cost approximately 9–10 syns. The change is significant for members who enjoy nuts as a snack or recipe ingredient.
The qualifying nuts include all plain unsalted varieties — almonds, cashews, walnuts, pistachios, peanuts, Brazil nuts, hazelnuts, and mixed nuts. Salted, roasted, or flavoured nuts may qualify as long as no oil is added during roasting — check the ingredients. Honey-roasted, chocolate-coated, and yoghurt-covered nuts do not qualify as HE fats.
Cashews are the lowest calorie mainstream nut at 557 kcal per 100g — 167 kcal per 30g portion. Pistachios are similar at 562 kcal per 100g. Both are at the lower end of the nut calorie range, though the difference between the lowest and highest calorie nuts (macadamia at 718 kcal per 100g) is around 30% per 100g.
For weight loss, the calorie difference between nut types matters less than portion control. A 30g cashew portion (167 kcal) and a 30g almond portion (184 kcal) differ by 17 kcal — negligible. The more important variable is whether you stop at 30g. All nuts are calorie-dense enough that 60g (60 nuts) looks like a moderate amount but contains 335–430 kcal.
Regular nut consumption is associated with lower body weight in long-term dietary studies despite nuts being calorie dense. The PREDIMED study (7,447 participants, 5 years) found that participants in the Mediterranean diet plus nuts group had significantly better weight outcomes than the low-fat control group, and smaller waist circumference reductions.
The mechanism is satiety — the combination of protein, fibre, and fat in nuts suppresses appetite for several hours after eating. A 30g portion of almonds (184 kcal) consumed at 11am typically reduces calorie intake at lunch by more than 184 kcal, creating a net calorie deficit. Members who add a daily 30g nut portion as HE fats often find it reduces afternoon snacking on higher-syn foods.
Peanuts contain the highest protein per 30g portion at 7.6g protein per 30g — more than any other mainstream nut. Almonds and pistachios are close behind at 6.3g and 6.2g respectively. Macadamia nuts have the lowest protein at 2.3g per 30g.
Peanuts are also the cheapest nut per gram in UK supermarkets — a 200g bag of plain unsalted peanuts typically costs under £1. For protein per penny, peanuts are the best nut available. Peanut butter (2 tablespoons, 32g) qualifies as HE fats in 2026 and provides 8g protein for zero syns within the daily allowance.
A 32g serving (two tablespoons) of plain peanut butter qualifies as a Healthy Extra fats choice from 2026 — making it free within the daily HE allowance. Before 2026, the same portion cost approximately 9 syns. Almond butter and cashew butter at the same portion size qualify under the same rules.
Nut butters that do not qualify include those with added palm oil, sugar, or chocolate — Nutella, chocolate peanut butter spreads, and honey-sweetened nut butters. The qualifying nut butters are those where the only ingredients are nuts and possibly salt. Meridian, Whole Earth plain varieties, and most own-brand "100% nut" butters qualify. Check the ingredients list: nuts and salt only.
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