Nuts are one of the healthiest snacks you can indulge in. Packed with nutrients, minerals, healthy fats and fiber, they’re the perfect snack to keep you full and satisfied between meals.
In this guide, we’ll walk you through everything you need to know about nuts – from calories to nutrients, and everything in between.
What are Nuts?
Nuts are small, hard-shelled, edible seeds of various plants. They are primarily used as a snack or as an ingredient in various recipes. Nuts are highly nutritious and are packed with healthy fats, fiber, protein, vitamins, and minerals.
There are many types of nuts available, including almonds, walnuts, cashews, hazelnuts, pecans, pistachios, macadamia nuts, and many others.
Calories in Nuts
Nuts are very calorie-dense, which means they contain a lot of calories in a small amount of food. Generally, a handful of nuts contains around 150-200 calories. However, the number of calories can vary significantly between different types of nuts.
Here is a table that shows the approximate number of calories in one ounce (28 grams) of different types of nuts:.
| Nut | Calories per ounce |
|---|---|
| Almonds | 160 |
| Cashews | 155 |
| Pecans | 200 |
| Pistachios | 160 |
| Walnuts | 180 |
| Hazelnuts | 180 |
| Macadamia nuts | 200 |
Fats in Nuts
One of the things that makes nuts so great for your health is their high fat content. But don’t worry, these are healthy fats that your body needs.
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In general, nuts are also high in unsaturated fats, which are good for your heart and can help lower your cholesterol levels. Here is a table that shows the percentage of fats in different types of nuts:.
| Nut | Fat content (per 100g) |
|---|---|
| Almonds | 54g |
| Cashews | 44g |
| Pecans | 72g |
| Pistachios | 45g |
| Walnuts | 65g |
| Hazelnuts | 61g |
| Macadamia nuts | 76g |
Protein in Nuts
Nuts are also an excellent source of protein, which is important for building and repairing muscles. Here is a table that shows the amount of protein in different types of nuts:.
| Nut | Protein content (per 100g) |
|---|---|
| Almonds | 21g |
| Cashews | 18g |
| Pecans | 9g |
| Pistachios | 21g |
| Walnuts | 15g |
| Hazelnuts | 15g |
| Macadamia nuts | 8g |
Fiber in Nuts
Nuts are also a good source of fiber, which is important for maintaining healthy digestion and a healthy weight. Here is a table that shows the amount of fiber in different types of nuts:.
| Nut | Fiber content (per 100g) |
|---|---|
| Almonds | 13g |
| Cashews | 3g |
| Pecans | 10g |
| Pistachios | 10g |
| Walnuts | 7g |
| Hazelnuts | 10g |
| Macadamia nuts | 9g |
Vitamins and Minerals in Nuts
Nuts are loaded with vitamins and minerals that are important for maintaining good health. Here are some of the key vitamins and minerals found in nuts:.
- Almonds – high in vitamin E, magnesium, and potassium
- Cashews – high in magnesium, copper, and zinc
- Pecans – high in vitamin E, magnesium, and zinc
- Pistachios – high in vitamin B6, magnesium, and potassium
- Walnuts – high in omega-3 fatty acids, selenium, and magnesium
- Hazelnuts – high in vitamin E, magnesium, and potassium
- Macadamia nuts – high in vitamin B6, copper, and manganese
Health Benefits of Nuts
Nuts are one of the healthiest foods you can eat. They’re loaded with vitamins, minerals, healthy fats, and fiber. Here are some of the key health benefits of eating nuts:.
- Reduced Risk of Heart Disease – Nuts are high in unsaturated fats, which can help lower your cholesterol levels, and reduce the risk of heart disease.
- Reduced Risk of Type 2 Diabetes – Eating nuts regularly can help lower your blood sugar levels, and reduce the risk of type 2 diabetes.
- Weight Management – Nuts are high in protein and fiber, which can help you feel full and satisfied between meals, and reduce your overall calorie intake.
- Better Digestion – Nuts are a good source of fiber, which is important for maintaining healthy digestion.
- Reduced Inflammation – Nuts are a good source of antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body.
Conclusion
Nuts are a delicious and nutritious snack that can provide you with a wide range of health benefits. So, go ahead and indulge in your favorite nuts, but make sure to watch your portion sizes, as nuts can be high in calories.
We hope this guide has been helpful in explaining the various nutritional benefits of nuts, and why they’re such an important part of a healthy diet!.
