Nuts are a highly nutritious and tasty snack that can add variety and healthy fats to any diet. This guide will provide a comprehensive overview of the calories and nutritional values of some of the most popular types of nuts.

Almonds

Almonds are a great source of healthy fats, fiber, and protein. They are also rich in vitamin E, magnesium, and potassium.

One serving of almonds (1 oz or 23 almonds) contains around 160 calories, 14 grams of fat, 6 grams of protein, and 3 grams of fiber.

Walnuts

Walnuts are a good source of omega-3 fatty acids, which can help reduce inflammation and improve brain function. They are also rich in antioxidants, copper, and manganese.

One serving of walnuts (1 oz or 14 halves) contains around 190 calories, 18 grams of fat, 4 grams of protein, and 2 grams of fiber.

Cashews

Cashews are a good source of healthy fats, protein, and minerals such as copper, magnesium, and zinc. One serving of cashews (1 oz or 18 cashews) contains around 160 calories, 13 grams of fat, 5 grams of protein, and 1 gram of fiber.

Pistachios

Pistachios are a good source of fiber, protein, and healthy fats. They are also rich in vitamins and minerals such as vitamin B6, thiamin, copper, and phosphorus.

One serving of pistachios (1 oz or 49 kernels) contains around 160 calories, 12 grams of fat, 6 grams of protein, and 3 grams of fiber.

Brazil Nuts

Brazil nuts are a good source of selenium, which is an essential mineral that supports thyroid function and may help reduce the risk of certain cancers. They are also rich in healthy fats, protein, and fiber.

One serving of Brazil nuts (1 oz or 6 nuts) contains around 190 calories, 19 grams of fat, 4 grams of protein, and 2 grams of fiber.

Macadamia Nuts

Macadamia nuts are a good source of monounsaturated fats, which can help improve heart health. They are also rich in fiber, protein, and minerals such as magnesium and manganese.

One serving of macadamia nuts (1 oz or 10-12 nuts) contains around 200 calories, 22 grams of fat, 2 grams of protein, and 2 grams of fiber.

Hazelnuts

Hazelnuts are a good source of healthy fats, fiber, and protein. They are also rich in antioxidants, vitamin E, and minerals such as magnesium and potassium.

One serving of hazelnuts (1 oz or 21 nuts) contains around 180 calories, 17 grams of fat, 4 grams of protein, and 3 grams of fiber.

Pecans

Pecans are a good source of healthy fats, fiber, and protein. They are also rich in antioxidants, vitamin E, and minerals such as magnesium and zinc.

One serving of pecans (1 oz or 19 halves) contains around 200 calories, 21 grams of fat, 3 grams of protein, and 3 grams of fiber.

Chestnuts

Chestnuts are a good source of complex carbohydrates, fiber, and vitamin C. They are also low in fat and calories compared to other nuts.

One serving of chestnuts (1 oz or 3 whole nuts) contains around 70 calories, 1 gram of fat, 1 gram of protein, and 2 grams of fiber.

Peanuts

Peanuts are a good source of protein, healthy fats, and fiber. They are also rich in vitamins and minerals such as vitamin E, magnesium, and zinc.

One serving of peanuts (1 oz or 28 peanuts) contains around 170 calories, 14 grams of fat, 7 grams of protein, and 3 grams of fiber.

Conclusion

Nuts are a nutritious and delicious snack that can provide a range of health benefits.

Whether you prefer almonds, walnuts, cashews, pistachios, Brazil nuts, macadamia nuts, hazelnuts, pecans, chestnuts, or peanuts, there is a nut to suit your taste and dietary needs.

Remember to enjoy nuts in moderation as they are high in calories. A serving size is around 1 oz or a handful of nuts. Incorporating nuts into your diet can be a great way to boost your nutrient intake and add variety to your meals.