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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
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
Image Source: Thinkstock
Join The Conversation
Spectra Spectra 7 years
I eat a good sized handful of mixed nuts (almonds, cashews, walnuts, brazil nuts, and hazelnuts) every day. They're delicious and a great source of protein, fiber, and fat. I LOVE nuts!!!
simplyfab87 simplyfab87 7 years
Me too imLissy! I always intended to eat just a handful and then it turns into 2 or 3. They are so addictive.
imLissy imLissy 7 years
I have a cashew problem. I eat them like candy.
califab califab 7 years
Perfect, I hate cashews!
darc5204 darc5204 7 years
I eat nuts nearly every day, and I don't worry that I'll gain weight. They are very filling, and science suggests that the full caloric content probably isn't absorbed.
ticamorena ticamorena 7 years
I'm a nut freak- I eat about half a handful of nuts every day, mostly dry roasted salten almonds, but I'll have anything else on offer; in Spain you get these amazing caramelized almonds, mmm and Lebanese mixed dry roasted nuts...sometimes though I'll have seeds as a snack because nuts can be a little heavy (not to mention nut breath!)
michlny michlny 7 years
How can oil-roasted pistachios have 1 LESS calorie than dry-roasted?
kclulu kclulu 7 years
Ahh, if only I could stop at a handful!
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