Nutrition in Nuts

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."

proteins in nuts

Measure : 1 Ounce (28 grams)

Nut No. of Nuts per
1 oz (28 grams)
Almonds, unroasted20 - 24160614193
Brazil nuts , unroasted6 - 8190419577
Cashews, dry roasted16 - 18160413382
Hazelnuts, unroasted18 - 201804171.5132
Macadamias, dry roasted10 - 122002223170.5
Peanuts, dry roasted28170714274
Pecans, unroasted18 - 20
Pine nuts, unroasted150 - 157160714256
Pistachios, dry roasted45 - 471606131.574
Walnuts, unroasted14 halves1904181.52.513

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

Protein in Nuts & Seeds

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
 MeasureProtein per
Nuts, almonds28.351 oz (24 nuts)6.03
Nuts, brazil nuts, dried, unblanched28.351 oz (6-8 nuts)4.07
Nuts, cashew nuts, dry roasted, with salt added28.351 oz4.34
Nuts, cashew nuts, oil roasted, with salt added28.351 oz (18 nuts)4.77
Nuts, chestnuts, European, roasted1431 cup4.53
Nuts, coconut meat, dried (desiccated), sweetened, shredded931 cup2.68
Nuts, coconut meat, raw451 piece1.50
Nuts, hazelnuts or filberts28.351 oz4.24
Nuts, macadamia nuts, dry roasted, with salt added28.351 oz (10-12 nuts)2.21
Nuts, mixed nuts, dry roasted, with peanuts, with salt added28.351 oz4.90
Nuts, mixed nuts, oil roasted, with peanuts, with salt added28.351 oz4.75
Nuts, pecans28.351 oz (20 halves)2.60
Nuts, pine nuts, pignolia, dried28.351 oz6.80
Nuts, pistachio nuts, dry roasted, with salt added28.351 oz (47 nuts)6.05
Nuts, walnuts, English28.351 oz (14 halves)4.32
Seeds, pumpkin and squash seed kernels, roasted, with salt added28.351 oz (142 seeds)9.35
Seeds, sesame butter, tahini, from roasted and toasted kernels 151 tbsp2.55
Seeds, sesame seed kernels, dried (decorticated)81 tbsp2.11
Seeds, sunflower seed kernels, dry roasted, with salt added321/4 cup6.19
Seeds, sunflower seed kernels, dry roasted, with salt added28.351 oz5.48

Source: USDA Nutrient Data Base for Standard Reference, Release 15

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