Know nuts nutrition values like fat, protein and calories in nuts and find best nuts for protein. 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.
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 calcium rich foods), potassium, magnesium, antioxidants, folic acid, vitamin E, etc. (Almond calories). 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 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."
Measure : 1 Ounce (28 grams)
|Nut|| No. of Nuts per |
1 oz (28 grams)
|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|
|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.