Nuts Nutrition

Nuts and seeds have high protein content along with high fiber and cholesterol free.

Eating one and a half times "handful" nuts or about 1.5 ounces of nuts daily is good for health.

Protein Requirement & Function
List of high protein foods
Proteins in Vegetables and Beans
Protein in Milk, Yogurt, Cheese

This page gives nutrition values viz. calories, fat, protein, fiber, vitamins, calcium and iron in common nuts. The fat values are further divided as saturated fat (SF), monounsaturated fat (MUF) and polyunsaturated fat (PUF) in % of daily requirement values.

Nutrition in Nuts

Nutrients in 1 Ounce (28 grams) of Shelled Nuts

The nutrition data for all the nuts in the following table is for unsalted nuts. The values for fat are rounded to the nearest whole or half number so the various types of fat may vary slightly from the amount of "total fat."

Nut No. of Nuts per
1 oz (28 grams) Calories Protein Fat

Total Sat Mono Poly

Almonds, unroasted 20 - 24 160 6 14 1 9 3

Brazil nuts , unroasted 6 - 8 190 4 19 5 7 7

Cashews, dry roasted 16 - 18 160 4 13 3 8 2

Hazelnuts, unroasted 18 - 20 180 4 17 1.5 13 2

Macadamias, dry roasted 10 - 12 200 2 22 3 17 0.5

Peanuts, dry roasted 28 170 7 14 2 7 4
Pecans, unroasted 18 - 20
halves 200 3 20 2 12 6
Pine nuts, unroasted 150 - 157 160 7 14 2 5 6

Pistachios, dry roasted 45 - 47 160 6 13 1.5 7 4

Walnuts, unroasted 14 halves 190 4 18 1.5 2.5 13

Source: Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, January 2003.
www.nuthealth.orgnutrient1oz.html

Protein in Nuts

Nuts and seeds are high protein foods. If you want to replace animal protein with vegetable protein, then think of pistachios. Pistachio nuts are an excellent source of vegetable protein and fiber, and least amount of calories and fat of all nuts. Sunflower seeds are also high in protein.

Nuts & Seeds	Weight (g)	Measure	Protein per Measure (g)
Nuts, almonds	28.35	1 oz (24 nuts)	6.03
Nuts, brazil nuts, dried, unblanched	28.35	1 oz (6-8 nuts)	4.07
Nuts, cashew nuts, dry roasted, with salt added	28.35	1 oz	4.34
Nuts, cashew nuts, oil roasted, with salt added	28.35	1 oz (18 nuts)	4.77
Nuts, chestnuts, European, roasted	143	1 cup	4.53
Nuts, coconut meat, dried (desiccated), sweetened, shredded	93	1 cup	2.68
Nuts, coconut meat, raw	45	1 piece	1.50
Nuts, hazelnuts or filberts	28.35	1 oz	4.24
Nuts, macadamia nuts, dry roasted, with salt added	28.35	1 oz (10-12 nuts)	2.21
Nuts, mixed nuts, dry roasted, with peanuts, with salt added	28.35	1 oz	4.90
Nuts, mixed nuts, oil roasted, with peanuts, with salt added	28.35	1 oz	4.75
Nuts, pecans	28.35	1 oz (20 halves)	2.60
Nuts, pine nuts, pignolia, dried	28.35	1 oz	6.80
Nuts, pistachio nuts, dry roasted, with salt added	28.35	1 oz (47 nuts)	6.05
Nuts, walnuts, English	28.35	1 oz (14 halves)	4.32
Seeds, pumpkin and squash seed kernels, roasted, with salt added	28.35	1 oz (142 seeds)	9.35
Seeds, sesame butter, tahini, from roasted and toasted kernels	15	1 tbsp	2.55
Seeds, sesame seed kernels, dried (decorticated)	8	1 tbsp	2.11
Seeds, sunflower seed kernels, dry roasted, with salt added	32	1/4 cup	6.19
Seeds, sunflower seed kernels, dry roasted, with salt added	28.35	1 oz	5.48