Nutritional Value of Nuts

Nuts are an excellent snacking choice. They contain protein and fiber and are a great option for settling mid-meal hunger without feeling guilty.

Regardless of the type of nut you opt for, select raw nuts, if possible. If you do select roasted, ensure oil is not listed as an ingredient. If oil is listed, the nuts were most likely fried rather than roasted.

When storing nuts, the freezer is your best bet because nuts have a high fat content. As a result, they become rancid over time. Therefore, a food that would otherwise contain healthy antioxidants becomes one that contains unhealthy oxidants. Freezing nuts prolongs their shelf-life.

Aside from snacking, nuts can be incorporated into our diets in several ways. For instance, add them to baked goods, such as breads and cookies. Top salads, pancakes, ice cream, and yogurt with them.

When you do snack on nuts, be sure not to overdo it. Nuts are high in calories and should be eaten in moderation.

WalnutsWalnuts (5)

Setting walnuts apart, they are packed with all essential Omega-3 fatty acids, with 2,565 mg per ounce. That means that walnuts are good for heart health. They can help lower triglycerides, which helps lower the risk of developing heart disease.

Walnuts are rich in monounsaturated fatty acids. Benefits of monounsaturated fatty acid include reducing the risk of breast cancer, reducing belly fat and helping with overall weight loss, reducing cholesterol levels, reducing the risk of strokes, and lowering the risk of heart disease.

Walnuts are also a good source of folate, with 7% of the daily value (DV) in an ounce of walnuts. One ounce of walnuts also packs in 8% DV of vitamin B6. Folate and vitamin B6 both help with the production of red blood cells, among other important functions.

One ounce of walnuts also contains:

  • 4 g (9%) of protein
  • 2 g (8%) of dietary fiber
  • 0.8 mg (5%) of iron
  • 44.2 mg (11%) of magnesium
  • 96.9 mg (10% ) of phosphorus
  • 0.4 mg (22%) of copper
  • 1.0 mg (48%) of manganese
  • 11 mg of choline


Like walnuts, almonds are rich in monounsaturated fatty acids. In addition, almonds are packed with vitamin E, which is an antioxidant. One ounce of almonds packs in 7.3 mg (37% DV) of vitamin E. Vitamin E works with monounsaturated fatty acids to reduce the risk of heart disease.

Thanks to the magnesium found in almonds, almonds can help you deal with stress and help you sleep better. Magnesium plays other important roles as well, so it is important to include a sufficient amount of this important mineral in your diet. In fact, a deficiency in magnesium can cause several problems, from headaches to high blood pressure. One ounce of almonds provides 75 mg (19% DV) of magnesium.

Once ounce of almonds also contains:

  • 6 g (12%) of protein
  • 3 g (14%) of dietary fiber
  • 1 mg (6%) of iron
  • 136 mg (14%) of phosphorus
  • 0.3 mg (14%) of copper
  • 0.6 mg (32%) of manganese
  • 0.3 mg (17%) of riboflavin
  • 14.6 mg of choline


The protein found in pistachios is complete, high quality protein. A one ounce serving of pistachios contains 6 g (12% DV) of protein. Pistachios should be a popular choice for all of us, considering a one ounce serving also contains 16% of the daily value of thiamin. Thiamin helps our bodies convert carbs into energy.

One ounce of pistachios also contains:

  • 0.4 mg (18%) of vitamin B6
  • 136 mg (14%) of phosphorus
  • 0.4 mg (18%) of manganese
  • 6.8 g of monounsaturated fat
  • 20 mg of choline


Hazelnuts are very similar to filbert nuts, though they are grown on a different species of tree. Due to their similarities, their names are often used interchangeably. Cobnuts is another common name used for hazelnuts, and are a specific variety of hazelnut. It is perhaps no surprise that hazelnuts are a good source of monounsaturated fat (a good fat), with 12.8 grams per one ounce serving. Hazelnuts are a great source of fiber, with 3 g (12%) per ounce as well as 1.2 mg (7%) of iron per ounce.

One ounce of hazelnuts also contains:

  • 0.2 mg (16%) of thiamin
  • 0.4 mg (18%) of vitamin B6
  • 136 mg (14%) of phosphorus
  • 0.4 mg (18%) of manganese
  • 20 mg of choline

Brazil NutsBrazil Nuts (1)

Brazil nuts are grown in Brazil, Peru, and Bolivia. A one ounce serving of Brazil nuts contains 6.9 grams of monounsaturated fat (noticing a trend?). Brazil nuts are loaded with selenium, with 537 mcg (767% DV) in an ounce. Selenium has antioxidant properties and is important in metabolizing thyroid hormones and reproduction. I should mention though, that selenium is not generally lacking in most diets. However, people with certain health conditions need to take care to get an adequate amount of selenium in their diet.

One ounce of Brazil nuts also contains:

  • 4 g (8%) of protein
  • 2.1 g (8%) of dietary fiber
  • 0.2 mg (12%) of thiamin
  • 1.6 mg (8%) of vitamin E
  • 105 mg (26%) of magnesium
  • 203 mg (20%) of phosphorus
  • 8.1 mg of choline


It seems perfectly obvious to me that there is a type of pie covered entirely in pecans. Not to mention butter pecan ice cream. I love the buttery flavor of pecans. Are they nutritious though? They certainly are. Not unlike other nuts, they are a good source of monounsaturated fat, with 11.4 grams per ounce. I’m not sure any nut can compare to walnuts in regard to Omega-3 fatty acids. However, compared to many other nuts, pecans look good with 276 mg per ounce.

One ounce of pecans also contains:

  • 2.7 g (11%) of dietary fiber
  • 2.6 g (5%) of protein
  • 0.2 mg (12%) of thiamin
  • 1.3 mg (63%) of manganese
  • 11.3 mg of choline

Macadamia Nuts

Macadamia nuts are found in one of my favorite types of cookies. By now you probably realize nuts are a great source of monounsaturated fat. Macadamia nuts are definitely not an exception, with 16.5 grams per ounce. Macadamia nuts also contain 2.4 grams (10%) of dietary fiber per ounce.

One ounce of macadamia nuts also contains:

  • 0.3 mg (22%) of thiamin
  • 1.2 mg (58%) of manganese
  • 2.2 g (4%) of protein
  • 1 mg (6%) of iron

CashewsCashews (5)

Cashews are great for snacking. An ounce of cashews contain 5.1 grams (10%) of complete, high quality protein. Like many nuts, cashews contain a mixture of many B vitamins, such as 0.1 mg (8%) of thiamin (vitamin B1) per ounce.

One ounce of cashews also contains:

  • 9.5 mcg (12%) of vitamin K
  • 0.1 mg (6%) of vitamin B6
  • 1.9 mg (10%) of iron
  • 81.8 mg (20%) of magnesium
  • 166 mg (17%) of phosphorus
  • 1.6 mg (11%) of zinc
  • 0.5 mg (23%) of manganese


While not technically a nut, peanuts are often thought of as nuts. Peanuts are, in fact, legumes and grow underground. Other nuts, known as tree nuts, grown on trees (as their name suggests). Peanuts are packed with protein, with 7.2 grams (14%) per ounce. Peanuts also pack in 3.4 milligrams (17%) of niacin per ounce. Niacin is a B vitamin (B3). Like other B vitamins, niacin assists the body to convert carbs into energy. Niacin has other responsibilities, such as improving circulation, raising HDL (good) cholesterol, and assisting with the production of hormones.

One ounce of peanuts also contains:

  • 2.4 g (10%) of dietary fiber
  • 2.3 mg (12%) of vitamin E
  • 0.2 mg (12%) of thiamin
  • 67.2 mcg (17%) of folate
  • 47 mg (12%) of magnesium
  • 105 mg (11%) of phosphorus
  • 0.5 mg (27%) of manganese
  • 14.7 mg of choline


Healthiest Nuts was last modified: February 1st, 2015 by Audrey

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