Nuts are incredibly tasty and good for you, And they make a convenient snack for on the go.
The mix of protein, fiber, and omega-3 fatty acids makes them one of the healthiest foods you can eat to improve your health.
In fact, a handful of nuts a day can reduce your risk of cardiovascular disease by 21%, thanks to their richness of unsaturated fatty acids and other vitamins and minerals.
These small bite-size healthy nuts are a nutritional powerhouse.
But of course, even good-for-you foods like nuts can come with a warning sign when consumed in excess. Nuts are high in calories and fat, so while they full of nutrients and vitamins, eating a few more than handfuls can ruin your diet.
So knowing your nuts can help you decide which one gives you the best nutritional bang for your calorie buck.
So, here’s how they stack up against each other. The nutritional info is per 1 oz of each nut.
1. Almonds
Almonds are an excellent source of vitamin E, an important vitamin for maintaining healthy skin, hair, and nails. Vitamin E also helps to protect your cell membranes from damage. They can also help you lose weight and lower your blood pressure when combining with a healthy diet.
Almond is considered the most nutritionally dense nut, meaning they offer the most overall nutrients per ounce.
Calories = 162
Fat = 14g (9 of which are monounsaturated fat, the same heart-healthy fat found in olive oil).
Fiber = 4g (14% of the RDA)
protein = 6 g
vitamin E = 7.3 mg (37% of the RDA)
Manganese = 0.6 g (32% of the RDA)
Folate = 14 mg (3% of the RDA)
Magnesium = 76 mg (20% of the RDA)
Calcium = 74 mg (7% of the RDA
Iron = 1 mg (6% of the RDA)
Almonds can be eaten raw in salads or added to smoothies for a nutty flavor.
2. Cashews
Cashews are considered to be an excellent source of magnesium, a mineral that helps with building proteins and overall energy. They also contain phosphorous another essential mineral for building strong bones and teeth. They also contain a small amount of iron for keeping your skin, hair, and nails healthy.
Calories = 155
Fat = 12g (2g sat)
Fiber = 1g (4% of the RDA)
protein = 5g
vitamin E = 0.6 mg (3% of the RDA)
Manganese = 0.5 g (23% of the RDA)
Phosphorus = 166 mg (17% of the RDA)
Folate = 7 mg (2% of the RDA)
Magnesium = 81.1 mg (20% of the RDA)
Calcium = 0.3 mg (1% of the RDA
Iron = 1.9 mg (10% of the RDA)
Same as almonds, cashews can be eaten raw by themselves or in salads. You can also make cashew milk with it.
3. Macadamia Nuts
Macadamia nuts are a rich source of essential vitamins and minerals including vitamin A, iron, B vitamins, and folate. They also contain antioxidants like polyphenols and monounsaturated fats which help to lower cholesterol and reduce the risk of heart disease.
Calories = 201
Fat = 21g (3g sat)
Fiber = 2g (10% of the RDA)
protein = 2g
vitamin E = 0.6 mg (3% of the RDA)
Manganese = 0.2 g (1% of the RDA)
Folate = 3.1 mg (1% of the RDA)
Magnesium = 36.4 mg (9% of the RDA)
Calcium = 0.3 mg (1% of the RDA
Iron = 1.9 mg (6% of the RDA)
4. Hazelnuts
Hazelnuts are a good source of potassium, calcium, and magnesium. These minerals are known to help regulate a healthy blood pressure. They also contain B vitamins which are important for proper cells and energy metabolism.
Calories = 176
Fat = 17g (13g are monounsaturated fat– the good kind)
Fiber = 3g (14% of the RDA)
protein = 4 g
vitamin E = 4. 2 mg (21% of the RDA)
Manganese = 0.6 g (32% of the RDA)
Folate = 32 mg (8% of the RDA)
Magnesium = 46 mg (20% of the RDA)
Calcium = 32 mg (3% of the RDA
Iron = 1.3 mg (7% of the RDA)
5. Peanuts
Peanuts are a good source of dietary fiber, protein, and potassium which helps regulate the body’s water levels and metabolism.
Calories = 168
Fat = 15g (2g sat)
Fiber = 3g (11% of the RDA)
protein = 8g
vitamin E = 1.9 mg (10% of the RDA)
Manganese = 0.5 g (26% of the RDA)
Folate = 33.6 mg (6% of the RDA)
Magnesium = 49.3 mg (12% of the RDA)
Calcium = 17.1 mg (2% of the RDA
Iron = 1.3 mg (2% of the RDA)
6. Pistachios
Pistachios are one of the healthiest nuts among all nuts. They contain fewer calories and more potassium and vitamin K per serving than other nuts. They are also a good source of protein, providing 6 grams per serving.
Calories = 156
Fat = 12g (2g sat)
Fiber = 3g (12% of the RDA)
protein = 6g
vitamin E = 0.6 mg (3% of the RDA)
Manganese = 0.3 g (17% of the RDA)
Folate = 14.3 mg (4% of the RDA)
Magnesium = 33.9 mg (8% of the RDA)
Calcium = 30 mg (3% of the RDA
Iron = 1.3 mg (6% of the RDA)
7. Pecan Nuts
Pecans may help lower blood cholesterol levels.
They contain more than 19 different vitamins and minerals including vitamin A, B, and E, folic acid, calcium, magnesium, and fiber. Just one ounce or 28 grams provide 10 percent of the daily recommended fiber intake.
Calories = 193
Fat = 20g (9g sat)
Fiber = 3g (10% of the RDA)
protein = 2g
vitamin E = 0.4 mg (2% of the RDA)
Manganese = 1.3 g (63% of the RDA)
Folate = 6.2 mg (2% of the RDA)
Magnesium = 33.9 mg (8% of the RDA)
Calcium = 0.3 mg (1% of the RDA
Iron = 0.7 mg (6% of the RDA)
8. Walnuts
Walnuts are known as the heart-healthy food because of the high monounsaturated fats and omega-3 fatty acids which may help in preventing heart disease. Omega-3s can also help prevent arthritis and depression.
Calories = 183
Fat = 18g (2g sat)
Fiber = 2g (8% of the RDA)
protein = 4g
vitamin E = 0.2 mg (1% of the RDA)
Manganese = 1.0 g (48% of the RDA)
Folate = 6.2 mg (2% of the RDA)
Magnesium = 44.2 mg (11% of the RDA)
Calcium = 0.3 mg (3% of the RDA
Iron = 0.8 mg (5% of the RDA)
Conclusion
Nuts are considered healthy, but they are also very high in calories and fats—But some of that fat is the unsaturated kind which is actually good for us in moderation. Studies have found this kind of fat may help decrease the risk of heart disease and improve your cholesterol.
As a general rule, most healthy adults should consume between 20-30 percent of their daily calories from fats (44-78g). It’s recommended that no more than 10 percent of the total daily calories (about 22g) come from saturated fat.
