Nuts are highly nutrient-dense foods that are not only delicious but also offer a wide range of health benefits. Packed with essential vitamins, minerals, healthy fats, and fiber, nuts make for a satisfying and nutritious snack option.

In this article, we will explore the various nutritional facts associated with different types of nuts.

1. Almonds

Almonds are one of the most popular nuts and boast an impressive nutritional profile. A 1-ounce (28 grams) serving of almonds provides approximately:.

Calories: 160
Protein: 6 grams
Fat: 14 grams, including healthy monounsaturated and polyunsaturated fats
Carbohydrates: 6 grams, out of which 3.5 grams is fiber
Vitamin E: 37% of the recommended dietary allowance (RDA)
Magnesium: 20% RDA

2. Walnuts

Walnuts, with their distinct shape, are another fantastic source of nutrition. A 1-ounce (28 grams) serving of walnuts offers approximately:.

Calories: 180
Protein: 4 grams
Fat: 18 grams, including heart-healthy omega-3 fatty acids
Carbohydrates: 4 grams, out of which 2 grams is fiber
Alpha-linolenic Acid (ALA): 2.5 grams
Antioxidants: Walnuts contain higher antioxidant activity compared to most other nuts

3. Pistachios

Pistachios are not only delicious but also have an impressive nutrient profile. A 1-ounce (28 grams) serving of pistachios provides approximately:.

Calories: 160
Protein: 6 grams
Fat: 13 grams, mostly composed of healthy monounsaturated and polyunsaturated fats
Carbohydrates: 8 grams, out of which 3 grams is fiber
Vitamin B6: 20% RDA
Antioxidants: Pistachios are rich in antioxidants, such as lutein and zeaxanthin

4. Cashews

Cashews are not only tasty but also packed with essential nutrients. A 1-ounce (28 grams) serving of cashews provides approximately:.

Calories: 155
Protein: 5 grams
Fat: 12 grams, including heart-healthy monounsaturated and polyunsaturated fats
Carbohydrates: 9 grams, out of which 1 gram is fiber
Copper: 67% RDA
Magnesium: 20% RDA

5. Brazil Nuts

Brazil nuts are large, nutrient-packed nuts that offer numerous health benefits. A 1-ounce (28 grams) serving of Brazil nuts provides approximately:.

Calories: 190
Protein: 4 grams
Fat: 19 grams, including high amounts of selenium
Carbohydrates: 3 grams, out of which 2 grams is fiber
Selenium: Over 100% of the recommended daily intake
Copper: 20% RDA

6. Pecans

Pecans not only enhance the flavor of various dishes but also offer several health benefits. A 1-ounce (28 grams) serving of pecans provides approximately:.

Calories: 200
Protein: 3 grams
Fat: 20 grams, including heart-healthy monounsaturated fats
Carbohydrates: 4 grams, out of which 3 grams is fiber
Manganese: 60% RDA
Zinc: 10% RDA

7. Hazelnuts

Hazelnuts, also known as filberts, are not only delicious but also offer several important nutrients. A 1-ounce (28 grams) serving of hazelnuts provides approximately:.

Calories: 180
Protein: 4 grams
Fat: 17 grams, including healthy monounsaturated and polyunsaturated fats
Carbohydrates: 5 grams, out of which 3 grams is fiber
Vitamin E: 37% RDA
Manganese: 87% RDA

8. Macadamia Nuts

Macadamia nuts are known for their creamy texture and rich flavor. A 1-ounce (28 grams) serving of macadamia nuts provides approximately:.

Calories: 200
Protein: 2 grams
Fat: 22 grams, including heart-healthy monounsaturated fats
Carbohydrates: 4 grams, out of which 2 grams is fiber
Thiamine (Vitamin B1): 12% RDA
Manganese: 58% RDA

9. Pine Nuts

Pine nuts provide a unique flavor and nutrient profile. A 1-ounce (28 grams) serving of pine nuts provides approximately:.

Calories: 189
Protein: 3.9 grams
Fat: 19 grams, including heart-healthy monounsaturated fats
Carbohydrates: 3.7 grams, out of which 1 gram is fiber
Vitamin K: 14% RDA
Manganese: 76% RDA

10. Peanuts

Peanuts, despite being classified as legumes, are often considered nuts due to their similar nutrient profiles. A 1-ounce (28 grams) serving of peanuts provides approximately:.