I don't know about you but I find snacking between meals to be the most difficult part of sticking to my eating regime (notice I didn't say diet).
By default I landed on nuts as the 'perfect' snack, which also happens to play an integral role in my overall nutritional requirements, more specifically from a fats and protein perspective. However, as we do, I dove into the world of nuts without much consideration regarding overall nutritional value of the available varieties and I would be lying if I said I had a handle on the amount I should be consuming, seeing me consistently returning to the jar with reckless abandon.
To save you the ambiguity of your nut consumption we have provided you with the top 5 nut varieties by nutritional value below.
Please note that this information is based on 100g of raw nuts, a handful is approximately 25-30g.
1. Almonds
- protein: 21.15 g
- fat: 49.93 g
- carbohydrate: 21.55 g
- fiber: 12.50 g
- sugar: 4.35 g
Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:
- calcium: 269 mg
- iron: 3.71 mg
- magnesium: 270 mg
- phosphorous: 481 mg
- potassium: 733 mg
- vitamin E: 25.63 mg
2. Pistachios
- protein: 20.16 g
- fat: 45.32 g
- carbohydrate: 27.17 g
- fiber: 10.60 g
- sugar: 7.66 g
While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.
Other notable vitamins and minerals in pistachios include:
- calcium: 105 mg
- iron: 3.92 mg
- magnesium: 121 mg
- phosphorous: 490 mg
3. Cashews
- protein: 18.22 g
- fat: 43.85 g
- carbohydrate: 30.19 g
- fiber: 3.30 g
- sugar: 5.91 g
Most of the fats in cashews are monounsaturated fats.
The important vitamins and minerals in cashews include:
- calcium: 37 mg
- iron: 6.68 mg
- magnesium: 292 mg
- phosphorous: 593 mg
- potassium: 660 mg
4. Walnuts
- protein: 15.23 g
- fat: 65.21 g
- carbohydrate: 13.71 g
- fiber: 6.7 g
- sugar: 2.61 g
Walnuts have a slightly lower mineral content than other nuts:
- calcium: 98 mg
- iron: 2.91 mg
- magnesium: 158 mg
- phosphorous: 346 mg
- potassium: 441 mg
5. Hazelnuts
- protein: 14.95 g
- fat: 60.75 g
- carbohydrate: 16.70 g
- fiber: 9.7 g
- sugar: 4.34 g
The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:
- calcium: 114 mg
- iron: 4.70 mg
- magnesium: 163 mg
- phosphorous: 290 mg
- potassium: 680 mg
Enjoy snacking on the healthy side!
Please note, we are not nutritionists, please consult a professional for more in-depth information and advice.