Either you are looking for some plant-based protein option or adding some good nutrition to your diet, no doubt nuts will make an excellent choice. We rated some popular nuts on our food rating system (Food Smart), and it rated all nuts a “Red Dot Watch Out food” for being high in calories and fat. This means nuts are calories dense food, and most of their calories come from fat (more than 50%); however, it is mostly unsaturated fat, considered heart-healthy. In general, all nuts are calorie-dense; the majority comes from fat; the rest of the calories makes up for protein and carbohydrates. Nuts also contain many health-promoting vitamins (especially Vitamin E and vitamin B) and minerals (especially Magnesium, Phosphorus, Copper, Manganese, and Selenium). You can easily include some nuts in your diet but watch out for portions if you are a weight watcher. Also, some nuts stand out from others for their unique nutritional properties. A Nutritional breakdown and its highlights are provided in the table below, along with the Dietitian Nutritionist recommendations. I hope you will find it beneficial.
| Shelled Nuts whole per 100 gram ~ A cup | Calories | Protein (gram) | Fat (gram) | Carbs (gram) | Fiber (gram) | Sugar (gram) | Nutritional highlights | Dietitian Nutritionist Recommendation |
| Almonds | 579 | 21.5 | 49.3 | 21.55 | *12.5 | 4.35 | *Highest in Fiber Good source of *Vitamin E Antioxidant Anti-inflammatory | Almonds standout for its high fiber and vitamin E content compared to others. Almonds would make a good choice if you are looking for some extra fiber and vitamin E in your diet. Fibers are known for digestive health, diabetes and weight control. Vitamin E is a powerful antioxidant that can help prevent from many diseases like heart disease, cancer etc. Vitamin E is mainly known to promote skin and eye heath. |
| Brazil Nuts | *659 | 14.32 | *67.1 | 11.74 | 7.5 | 2.33 | Highest in *calories and *fat Lowest in Sugar, Proteins and Carbohydrates Excellent source of *Selenium Antioxidant, Anti-inflammatory | Brazil nuts standouts for being highest in calories and fat but lowest in sugar, proteins and carbohydrates. This nut gets extra attention for being a great source of a powerful antioxidant *Selenium. Selenium is well known for *thyroid heath and reducing *allergies and *inflammation. Its being lowest in sugar and carbohydrates would also make a good choice for diabetics. |
| Cashews | 553 | 18.22 | 43.85 | 26.89 | 3.3 | 5.91 | Lowest in Fiber, Fat and Calories Excellent source of *Copper | Cashews are lowest in fiber, fat and calories and stands out for its significant amount of Copper. Copper is essential for *energy production. So if you are looking for a good energy boosting snack in a sluggish afternoon grab a handful of Cashews. |
| Peanuts | 567 | *25.8 | 49.24 | 16.13 | 8.5 | 4.72 | Highest in *Protein | Peanuts can be relied for its *highest protein content compared to other nuts along with with other health promoting vitamin and minerals. |
| Pistachios | 560 | 20.16 | 45.32 | *27.17 | 10.6 | *7.66 | Highest in *carbohydrates and *sugars and well endowed with *B vitamins. An excellent source of *Potassium | Pistachios are highest in carbohydrates and sugars but a great source of B vitamins and Potassium. B vitamins are crucial to maintain energy level and Potassium plays a crucial role in maintaining blood pressure. |
| Walnuts | 654 | 15.23 | 65.21 | 13.71 | 6.7 | 2.61 | Excellent source of *Omega 3 Fatty acids and alpha linoleic acid | Walnuts makes a main vegetarian, non-fish source of omega 3 fatty acids. Omega 3 and linoleic acids are know to promote brain health and fight depression and anxiety. |
Try this healthy and delicious fruit and mixed nut bread and have a Happy and Healthy Holidays!
Disclaimer: This page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and purchase our Medical Nutrition Therapy to ensure your personal medical, nutritional needs. Thank you!
