1 serving (30 grams) contains 180 calories, 6.0 grams of protein, 15.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
900 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75 g | 96% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5 mg | 0% | |
| Total Carbohydrates | 30 g | 10% | |
| Dietary Fiber | 15 g | 53% | |
| Sugars | 5 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 5 mg | 27% | |
| Potassium | 1000.0 mg | 21% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Assorted nuts
Assorted nuts typically include almonds, walnuts, cashews, hazelnuts, pecans, pistachios, and sometimes peanuts, depending on the mix. Originating from diverse regions worldwide such as the Mediterranean, South America, and Asia, nuts have been consumed for centuries as a nutrient-dense snack or ingredient in various cuisines. Nuts are an excellent source of healthy fats, particularly monounsaturated and polyunsaturated fats, as well as plant-based protein and dietary fiber. They are rich in micronutrients, including vitamin E, magnesium, selenium, phosphorus, and zinc, making them beneficial for overall health when consumed in moderation. They also provide antioxidants and phytochemicals, supporting long-term wellness.
Health Benefits
- Improves heart health due to their high content of monounsaturated fats, particularly in almonds and pistachios, which can support healthy cholesterol levels.
- Rich in magnesium and selenium, nuts like Brazil nuts aid in supporting immune function and promoting strong bones.
- High antioxidant content, particularly vitamin E in almonds and walnuts, can help reduce oxidative stress and support skin health.
- Provides plant-based protein and fiber, aiding in satiety and weight management when consumed as part of a balanced diet.
- Omega-3 fatty acids in walnuts contribute to brain health and may lower inflammation in the body.
Dietary Considerations
Selection and Storage
Store nuts in an airtight container in a cool, dry place to prevent rancidity. Refrigeration or freezing is recommended for extended freshness, especially in warm climates.
Common Questions About Assorted nuts Nutrition
Are assorted nuts high in protein and calories?
Yes, assorted nuts are a good source of protein and calories. On average, a 1-ounce (28g) serving contains about 5-7 grams of protein and 160-200 calories depending on the mix. They are also rich in healthy fats, making them an energy-dense snack.
Can I eat assorted nuts on a keto diet?
Yes, assorted nuts can be eaten on a keto diet, but it's important to choose nuts with low carbohydrate content. For example, macadamia nuts, pecans, and Brazil nuts are keto-friendly options, while cashews are higher in carbs and should be consumed in moderation. Keep an eye on portion sizes to stay within your daily carb limit.
What are the health benefits of eating assorted nuts?
Assorted nuts are packed with health benefits. They are rich in monounsaturated and polyunsaturated fats, which can support heart health, and they provide essential nutrients like vitamin E, magnesium, and zinc. Additionally, the fiber and antioxidants in nuts can aid digestion and reduce inflammation. However, their high calorie content means portion control is important.
How many assorted nuts should I eat per day?
A recommended serving size for assorted nuts is about 1 ounce, or a small handful (approximately 28 grams or 24 almonds, 15 cashews, or a mix). Eating this amount can provide nutritional benefits without overloading on calories. Adjust portions depending on your dietary goals.
How do assorted nuts compare to roasted or salted nuts?
Raw assorted nuts are typically healthier than roasted or salted varieties, as roasting may diminish certain nutrients and add unhealthy fats depending on the method. Salted nuts can contain high sodium levels, which might not be ideal for those managing blood pressure. Opt for unsalted or lightly roasted nuts to retain their natural health benefits while avoiding excessive salt or harmful oils.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
