1 serving (28 grams) contains 173 calories, 5.0 grams of protein, 15.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
692 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60 g | 76% | |
| Saturated Fat | 6 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 12 g | 42% | |
| Sugars | 4 g | ||
| protein | 20 g | 40% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 800 mg | 17% | |
* 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 Whole nuts
Whole nuts are edible seeds encased in hard shells that are cultivated worldwide, with origins often traced to regions like the Mediterranean, Asia, and the Americas. Popular varieties include almonds, walnuts, cashews, pecans, and hazelnuts. Versatile in both savory and sweet cuisines, nuts are nutrient-dense foods, providing substantial quantities of healthy fats (notably monounsaturated and polyunsaturated fats), protein, fiber, vitamins like E, and minerals such as magnesium and manganese. While nutrient composition slightly varies by type, generally, they are energy-rich, contributing to satiety and meeting dietary needs efficiently. Whole nuts are celebrated for their role in heart health, weight management, and as plant-based protein options in various diets. They are eaten raw, roasted, or incorporated into recipes globally.
Health Benefits
- Heart health support due to high levels of unsaturated fats, which can help reduce LDL cholesterol levels.
- Provides vitamin E, an antioxidant that contributes to skin health and protects cells from oxidative damage.
- Rich in magnesium, promoting bone health and aiding muscle function.
Dietary Considerations
Selection and Storage
Store whole nuts in airtight containers in a cool, dark place or refrigerated for longer freshness, up to 6 months. Avoid prolonged exposure to air and moisture to prevent rancidity.
Common Questions About Whole nuts Nutrition
Are whole nuts high in protein?
Yes, whole nuts are a good source of plant-based protein. For example, almonds contain about 6 grams of protein per ounce, while walnuts provide around 4 grams per ounce. They are an excellent choice for boosting protein intake, particularly in vegan and vegetarian diets.
Can I eat whole nuts on a keto diet?
Most whole nuts are suitable for a keto diet due to their low carbohydrate content and high healthy fat profile. Varieties like macadamia nuts (about 1 gram net carbs per ounce) and pecans (around 1.2 grams net carbs per ounce) are particularly keto-friendly, but moderation is key to avoid excess calories.
What are the health benefits of eating whole nuts?
Whole nuts supply heart-healthy fats, protein, fiber, and essential micronutrients like vitamin E, magnesium, and antioxidants. Regular consumption has been linked to improved heart health, better cholesterol levels, and reduced risk of chronic diseases, but portion control is essential due to their calorie density.
How much whole nuts should I eat per day?
A recommended serving size of whole nuts is typically 1 ounce, equivalent to about 23 almonds, 14 walnut halves, or 19 pecans. Eating this amount daily provides nutritional benefits without excessive calorie consumption, especially for those watching their weight.
How do whole nuts compare to roasted nuts in terms of nutrition?
Whole, raw nuts generally retain more nutrients like healthy fats and antioxidants compared to roasted ones, which may lose some nutrients during heat processing. Roasted nuts often contain added salt or oil, increasing sodium and calorie content, making whole nuts a healthier choice overall.
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.
