Nuts once considered a high fat, high calorie food is now being recognized as a Nutritious Snack with essential fatty acids, omega fats, protein and many vitamins and minerals.
Health Benefits of Nuts
In the Kitchen: Nut Essentials
Toby Smithson extols the health benefits of a variety of nuts.
Answers Below
Nutrition Analysis is based on 1/4 cup, unsalted Source USDA Nutrient Database.
Almonds (#8)
Calories (kcal) 132
Protein (g) 5
Carbohydrates (g) 5
Dietary Fiber (g) 2.8
Fat (g) 11.4
Saturated Fat (g) 0.9
Mono Fat (g) 7
Poly Fat (g) 2.8
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 2.8
Protein (g) 5
Carbohydrates (g) 5
Dietary Fiber (g) 2.8
Fat (g) 11.4
Saturated Fat (g) 0.9
Mono Fat (g) 7
Poly Fat (g) 2.8
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 2.8
Cashews (#2)
Calories (kcal) 187
Protein (g) 5.4
Carbohydrates (g) 9.6
Dietary Fiber (g) 1.1
Fat (g) 15.4
Saturated Fat (g) 2.7
Mono Fat (g) 8.4
Poly Fat (g) 2.8
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 2.7
Protein (g) 5.4
Carbohydrates (g) 9.6
Dietary Fiber (g) 1.1
Fat (g) 15.4
Saturated Fat (g) 2.7
Mono Fat (g) 8.4
Poly Fat (g) 2.8
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 2.7
Macadamia. (#7) Hawaii Macadamia Nut Association (HMNA)
Calories (kcal) 237
Protein (g) 2.6
Carbohydrates (g) 4.4
Dietary Fiber (g) 2.6
Fat (g) 25
Saturated Fat (g) 3.9
Mono Fat (g) 19.6
Poly Fat (g) 0.5
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 0.4
Protein (g) 2.6
Carbohydrates (g) 4.4
Dietary Fiber (g) 2.6
Fat (g) 25
Saturated Fat (g) 3.9
Mono Fat (g) 19.6
Poly Fat (g) 0.5
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 0.4
Peanuts (#1)
Calories (kcal) 213Protein (g) 8.6
Carbohydrates (g) 8
Dietary Fiber (g) 3
Fat (g) 18.1
Saturated Fat (g) 2.5
Mono Fat (g) 9.0
Poly Fat (g) 5.7
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 5.7
Saturated Fat (g) 2.5
Mono Fat (g) 9.0
Poly Fat (g) 5.7
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 5.7
Pecans (#6)
Calories (kcal) 171
Protein (g) 2.3
Carbohydrates (g) 3.4
Dietary Fiber (g) 2.4
Fat (g) 17.8
Saturated Fat (g) 1.5
Mono Fat (g) 10.1
Poly Fat (g) 5.3
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 5.1
Protein (g) 2.3
Carbohydrates (g) 3.4
Dietary Fiber (g) 2.4
Fat (g) 17.8
Saturated Fat (g) 1.5
Mono Fat (g) 10.1
Poly Fat (g) 5.3
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 5.1
Protein (g) 4.6
Carbohydrates (g) 4.4
Dietary Fiber (g) 1.2
Fat (g) 23.1
Saturated Fat (g) 1.7
Mono Fat (g) 6.3
Poly Fat (g) 11.5
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 11.2
Protein (g) 6.6
Carbohydrates (g) 8.5
Dietary Fiber (g) 3.2
Fat (g) 14
Saturated Fat (g) 1.7
Mono Fat (g) 7.4
Poly Fat (g) 4.3
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 4.2
Walnuts (#3)
Calories (kcal) 163.5
Protein (g) 3.8
Carbohydrates (g) 3.4
Dietary Fiber (g) 1.7
Fat (g) 16.3
Saturated Fat (g) 1.5
Mono Fat (g) 2.2
Poly Fat (g) 11.8
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 9.5
Protein (g) 3.8
Carbohydrates (g) 3.4
Dietary Fiber (g) 1.7
Fat (g) 16.3
Saturated Fat (g) 1.5
Mono Fat (g) 2.2
Poly Fat (g) 11.8
Cholesterol (mg) 0
Omega 6 Fatty Acid (g) 9.5
How Nuts are Prepared
Recipes and Marketing Nuts - Now and Then
Planters Commercial
Oregon Hazelnut
Sharon Palmer, RD - Steel Cut Oats Risotto with Walnuts
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