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Nut topping Calories
Nut-based topping rich in healthy fats, minerals, and energy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Nut topping (20 g) has 122 calories. That works out to 610 calories per 100 g. It contains 4.2 g of carbs, 3.4 g of protein, 10.6 g of fat and 1.6 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Nut topping Nutrition Facts
Selected: 2 tablespoon (shredded) · 20 g
122
KCAL / 20G
Carbs
4.2g
· 2% DV
Protein
3.4g
· 7% DV
Fat
10.6g
· 14% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 11% · Fat 76%
Nut topping nutrition facts table · 2 tablespoon (shredded) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 1.24 g | 6% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Shredded Nut topping?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 20 g | 122 kcal |
| 1 tablespoon (shredded) | 10 g | 61 kcal |
| 1 serving (small) | 15 g | 92 kcal |
| 1 ounce (whole) | 28 g | 171 kcal |
| 1 serving (medium) | 30 g | 183 kcal |
| 0.25 cup (chopped) | 30 g | 183 kcal |
| 1 serving (large) | 45 g | 275 kcal |
| ½ cup (chopped) | 60 g | 366 kcal |
| 100 g | 100 g | 610 kcal |
Calculated from 610 calories per 100 g.
Frequently Asked Questions About Nut topping
What is nut topping used for?
Nut topping is sprinkled over foods to add crunch and a toasted, nutty flavor. It works on yogurt, porridge, salads, soups, and desserts; add it just before serving when you want the pieces to stay crisp.
How do you make nut topping at home?
You can make nut topping by chopping your preferred nuts and mixing them together. Use a mix such as almonds, walnuts, or hazelnuts, and season it if you like; keeping the pieces similar in size makes each bite more balanced.
Can you put nut topping on oatmeal?
Yes, nut topping works well on oatmeal, adding crunch to its soft texture. Sprinkle it on after cooking, just before eating, rather than stirring it in while the oats simmer, which can make the pieces soft.
Should nut topping be toasted before using it?
No, nut topping does not have to be toasted before use. Toasting it briefly in a dry pan can bring out a deeper aroma, but stir constantly and let the nuts cool before adding them to other ingredients.
Can nut topping go on a salad?
Yes, nut topping pairs well with leafy salads, roasted vegetables, and salads with cheese. Add it after dressing the salad and immediately before serving so it does not absorb moisture and lose its crunch.
When should you add nut topping to yogurt?
Add nut topping to yogurt immediately before eating if you want it to remain crunchy. If you mix it in ahead of time, moisture from the yogurt softens the pieces; for meal prep, keep the topping in a separate container.
How should nut topping be stored?
Store nut topping in a tightly sealed, dry container away from heat and direct sunlight. Keep moisture out, since dampness dulls its crunch and can shorten its storage life; refrigerate it if your kitchen is consistently warm.
Can you freeze nut topping?
Yes, nut topping can be frozen in an airtight, freezer-safe container. Thaw only the portion you plan to use and let any surface moisture evaporate before sprinkling it over food, so it does not make the topping soggy.
Can nut topping replace granola?
Nut topping can replace granola when you want a crunchy addition to yogurt or a breakfast bowl, but it is not the same mixture. Granola commonly includes oats and may be sweetened, while nut topping is centered on chopped nuts.
Is nut topping safe for babies?
Not in chunky form: nut topping pieces can be a choking hazard for babies and young children. Use an age-appropriate smooth form instead, and ask your child’s doctor about introducing nuts if allergy risk or feeding readiness is a concern.
Nut topping Vitamins & Minerals
Vitamins
Biotin
3.6µg · 12% DV
Vitamin E
1.72mg · 11% DV
B1
0.06mg · 5% DV
B3
0.76mg · 5% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.38mg · 17% DV
Phosphorus
82mg · 12% DV
Magnesium
44mg · 10% DV
Potassium ⭐
104mg · 3% DV
Sodium
2.4mg · 0% DV
Nut topping Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nut topping
To burn the 122 calories in 2 tablespoon (shredded) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Nut topping?
Nut topping is a mix of chopped or crushed nuts added to a dish for crunch and a rich, toasted flavour. The exact blend varies, often drawing on nuts such as almonds, walnuts or hazelnuts. It works especially well against creamy or soft textures, and can bring a savoury, earthy note as well as a gentle sweetness. Around the world, people sprinkle it over porridge, yoghurt, smoothie bowls and desserts, or use it to finish salads and roasted vegetables. A typical 20 g serving adds satisfying crunch and concentrated energy without taking over a meal. Choose an unsalted, unsweetened blend when you want it to suit both sweet and savoury dishes.
How Nutritious Is Nut topping?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Nut topping Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Nut topping Contain Allergens?
Contains these allergens:
Which Diets Is Nut topping Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Nut topping Fat Profile
SATURATED
1.24g
MONOUNSATURATED
6.28g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 33.7:1
Above the ideal 4:1 (33.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.