Nutritional Comparison of Nuts
Go Nuts Nutritional Breakdown
Nuts have to be one of the world's perfect snacks. They're filling because of their fiber content, a great source of protein, and full of healthy fats. 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, you could be consuming way more calories than you thought. To see which nuts are high in certain nutrients, check out my breakdown below.
| 1 oz. | Calories | Total Fat (g) | Sat. Fat (g) | Sodium (mg) | Fiber (g) | Protein (g) | Calcium (mg) | Iron (mg) |
| Almonds, raw | 164 | 14.3 | 1.1 | 0 | 3.3 | 6 | 70.3 | 12.6 |
| Almonds, dry-roasted, salted | 169 | 15 | 1.1 | 96 | 3.3 | 6.3 | 75.4 | 12.6 |
| Brazil nuts, dried | 186 | 18.8 | 4.3 | 1 | 2.1 | 4.1 | 45.4 | .8 |
| Cashews, raw | 160 | 12 | 2 | 0 | 1 | 5 | 20 | 1.8 |
| Cashews, oil-roasted, salted | 170 | 14 | 3 | 115 | 1 | 5 | 0 | 1.8 |
To see the rest of the snack breakdown, read more.
| 1 oz. | Calories | Total Fat (g) | Sat. Fat (g) | Sodium (mg) | Fiber (g) | Protein (g) | Calcium (mg) | Iron (mg) |
| Hazelnuts, dry-roasted | 183 | 17.7 | 1.3 | 0 | 2.7 | 4.3 | 30 | 1.3 |
| Macadamias, raw | 202 | 21.4 | 3.4 | 1 | 2.4 | 2.2 | 20 | 1.1 |
| Macadamias, dry-roasted, salted | 203 | 21.5 | 3.4 | 75 | 2.3 | 2.2 | 20 | .7 |
| Peanut, raw | 161 | 13.5 | 2.1 | 0 | 2.5 | 7.1 | 20 | .5 |
| Peanut, oil-roasted, salted | 170 | 14 | 2 | 115 | 2 | 7 | 0 | .4 |
| Pecan halves | 196 | 20.4 | 1.7 | 0 | 2.7 | 1.1 | 20 | .7 |
| Pine nuts, dried | 190 | 19.3 | 1.4 | 1 | 1 | 3.9 | 0 | 1.7 |
| Pistachios, dry-roasted, unsalted | 162 | 13 | 1.6 | 3 | 2.9 | 6 | 30 | 1.3 |
| Pistachios, oil-roasted, salted | 161 | 13 | 1.6 | 115 | 2.9 | 6 | 30 | 1.3 |
| Walnuts, dried | 185 | 18.5 | 1.7 | 1 | 1.9 | 4.3 | 30 | .9 |
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