1 serving (28 grams) contains 173 calories, 5.0 grams of protein, 15.6 grams of fat, and 6.1 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
1478.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 133.3 g | 170% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8.5 mg | 0% | |
| Total Carbohydrates | 52.1 g | 18% | |
| Dietary Fiber | 23.1 g | 82% | |
| Sugars | 10.3 g | ||
| protein | 42.7 g | 85% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 230.8 mg | 17% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1598.3 mg | 34% | |
* 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 Healthy nuts
Nuts are the edible seeds or kernels of various trees and plants, often consumed raw, roasted, or used as ingredients in diverse cuisines worldwide. Originating from regions such as Asia, the Americas, and the Mediterranean, nuts like almonds, walnuts, cashews, and pistachios are staples in vegetarian, vegan, and Mediterranean diets. Nutritionally, nuts are a powerhouse of healthy fats (primarily unsaturated), protein, fiber, and key micronutrients such as vitamin E, magnesium, and antioxidants. Their compact size and nutrient density make them a convenient and versatile food choice, contributing to balanced diets and general wellness.
Health Benefits
- Promotes heart health due to high levels of unsaturated fats and magnesium, which can help lower LDL cholesterol and maintain healthy blood pressure.
- Supports brain health with antioxidants and omega-3 fatty acids found in walnuts, which may reduce inflammation and improve cognitive function.
- Enhances bone strength with almonds providing calcium and phosphorus essential for maintaining strong bones.
Dietary Considerations
Selection and Storage
Store nuts in an airtight container in a cool, dry place. For extended freshness, refrigerate or freeze to prevent oils from turning rancid.
Common Questions About Healthy nuts Nutrition
Are healthy nuts a good source of protein?
Yes, healthy nuts are an excellent source of plant-based protein. For example, almonds contain about 6 grams of protein per 1-ounce serving, while walnuts provide approximately 4 grams per 1 ounce. They can be a great addition to any diet to boost protein intake.
Can I include healthy nuts on a keto diet?
Yes, many healthy nuts are keto-friendly due to their low carbohydrate content. For instance, pecans contain only about 1 gram of net carbs per ounce, while almonds have around 2.6 grams of net carbs per ounce. They are high in healthy fats, making them an ideal snack for keto diets.
What are the health benefits of eating healthy nuts?
Healthy nuts are rich in unsaturated fats, fiber, and essential vitamins like vitamin E and magnesium, which support heart health and brain function. They also contain antioxidants that help fight inflammation. However, due to their calorie density, moderate consumption is recommended to avoid overconsuming calories.
How many healthy nuts should I eat per day?
A recommended portion size for nuts is about 1 ounce, or roughly a small handful (around 20-25 almonds or 14 walnut halves). Eating this amount daily provides nutritional benefits without significantly increasing calorie intake, which is important given their high energy density.
How do healthy nuts compare to seeds in terms of nutrition?
Both nuts and seeds are nutritious, but their composition differs slightly. Nuts generally have higher fat and calorie content, providing a richer source of energy, while seeds like chia or flax offer more fiber and omega-3 fatty acids. Choosing between them often depends on specific dietary goals and recipes.
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.
