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Nut Breakdown

One of the easiest foods to snack on (in my opinion) is nuts - a great Super Bowl munchable. Dieters tend to shy away from them because of their high fat content - but they have the the unsaturated heart-healthy fat that may help to lower LDL (bad) cholesterol. Just want to remind you that even though they are loaded with "good" fat, you still should limit yourself to a handful.

Check out how these crows eat their nuts...

Okay, here's the Nut Break Down for a 1 oz serving of each nut (dry-roasted, no salt added), including calories, total fat, saturated fat (bad fat), and protein.

Almond (20-24 nuts): 161 cals, 14g fat, 1g sat fat, 6g protein
Brazil Nut (6-8 nuts): 183 cals, 19g fat, 4g sat fat, 4g protein
Cashew (16-18 nuts): 160 cals, 13g fat, 3g sat fat, 4g protein
Grape Nuts: (just kidding)

Want to see the rest? Then

Hazelnut (18-20 nuts): 180 cals, 17g fat, 1g sat fat, 4g protein
Macadamia (10-12 nuts): 201 cals, 21g fat, 3g sat fat, 2g protein
Peanut (28 nuts): 166 cals, 14g fat, 2g sat fat, 7g protein
Pecan (18-20 halves): 198 cals, 21g fat, 2g sat fat, 3g protein
Pine nut (150-157 nuts): 188 cals, 19g fat, 1g sat fat, 4g protein
Pistachio (45-47 nuts): 159 cals, 13g fat, 2g sat fat, 6g protein
Walnut (14 halves): 183 cals, 18g fat, 2g sat fat, 4g protein

So go ahead and enjoy a handful of nuts. It's a great source of protein and healthy fats.

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