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.
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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.
Almonds are the most nutritious of all the nuts containing calcium, potassium, magnesium, antioxidants, folic acid, vitamin E, etc. Because of their good nutrients, almonds help in regulating blood pressure, prevent osteoporosis, lower LDL cholesterol, prevent heart diseases and slow the process of ageing. Almonds are also good for the skin and hair.
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
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 |
Source: USDA Nutrient Data Base for Standard Reference, Release 15