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Nutritional Comparison of Nuts

Go Nuts With This Nutritional Breakdown

Crunchy and packed with fiber and protein, nuts are one of the healthiest foods you can snack on. They're also full of healthy fats your body needs and are nonperishable so you can keep a stash in your gym bag or purse when hunger strikes. As wonderful as they are, there is such a thing as too much of a good thing, and in the case of nuts, I'm referring to calories. One ounce of nuts (about a handful) is the perfect serving size, but if you start mindlessly munching, then you could be consuming way more calories than you think. Check out the breakdown below to see how they compare.

Serving size = 1 oz. Calories Total Fat (g) Sat. Fat (g) Sodium (mg)

Fiber (g) Protein (g) Calcium (mg)
Almonds, raw (23 kernels) 164 14.3 1.1 0 3.4 6 70.4
Almonds, dry-roasted, salted (22 kernels) 170 15 1.1 96 3.4 6.3 75.5
Brazil nuts, dried (6 kernels) 186 18.8 4.3 1 2.1 4.1 45.4
Cashews, raw (18 kernels) 157 12.4 2.2 3 0.9 5.2 10.5
Cashews, oil-roasted, salted (18 kernels) 165 13.5 2.4 87 0.9 4.8 12.2
Hazelnuts, dry-roasted (18 kernels) 183 17.7 1.3 0 2.7 4.3 34.9

Keep reading to see the nutritional breakdown of other nuts like peanuts.

Serving size = 1 oz. Calories Total Fat (g) Sat. Fat (g) Sodium (mg)

Fiber (g) Protein (g) Calcium (mg)
Macadamias, raw (12 kernels) 204 21.5 3.4 1 2.4 2.2 24.1
Macadamias, dry-roasted, salted (12 kernels) 203 21.6 3.4 75 2.3 2.2 19.8
Peanut, raw (31 kernels) 161 14 1.9 5 2.4 7.3 26.1
Peanut, oil-roasted, salted (31 kernels) 167 14.6 2.4 89 2.6 7.8 17
Pecan halves (19 halves) 196 20.4 1.8 0 2.7 2.6 19.8
Pine nuts, dried (167 kernels) 191 19.4 1.4 1 1 3.9 4.5
Pistachios, raw (49 kernels) 158 12.6 1.5 0 2.9 5.8 30.3
Pistachios, dry-roasted, salted (49 kernels) 161 13 1.6 115 2.9 6.1 31.2
Walnuts (14 halves) 185 18.5 1.7 1 1.9 4.3 27.8

Source: Thinkstock
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