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Find out how these 9 nuts compare nutritionally.
Spoiler alert: There aren’t really any unhealthy nuts. They are all good for you. In fact, they’re great for you, as they can provide you with much-needed fiber, healthy fats, and key vitamins and minerals. There’s also notable research showing that eating a handful of nuts a day could help you live a longer, healthier life.
But nut varieties differ in terms of nutrition, so it’s good to know what each variety can offer you, depending on your personal dietary needs. That’s why we’ve broken down the attributes of 9 of the most popular nuts out there. Let this information propel you towards that longer, healthier life (with some delicious recipes along the way).
Related: Why You Shouldn’t Store Nuts in Your Pantry
Almonds offer the most fiber of any nut listed here, with one serving providing 14 percent of the recommended daily fiber goal. They’re also a great non-dairy way to get calcium.
Nutritional information per ounce: 162 calories; 14 g of fat; 6 g of protein; 6 g of carbohydrates; 4g fiber
Get the recipe: Fresh Apple Nut Pie
These brain-shaped nuts are the richest in polyunsaturated fats, including essential and ultra-healthy omega-3 fats. In fact, they’re the only nut that provides omega-3 fats.
Nutritional information per ounce: 189 calories; 19 g of fat; 5 g of protein; 4 g of carbohydrates; fiber 2g
This is the lowest calorie nut on the list. A single serving supplies a healthy dose of potassium, a nutrient most Americans don’t get enough of, as well as the eye-healthy compounds lutein and zeaxanthin, the latter of which gives pistachios their green hue.
Nutritional information per ounce: 85 calories; 7 g of fat; 3 g of protein; 4 g of carbohydrates; fiber 2g
One of the highest-fiber nuts, pecans are also high in monounsaturated fat, which is a type of healthy fat that has been linked to promoting weight loss.
Nutritional information per ounce: 196 calories; 20 g of fat; 3 g of protein; 4 g of carbohydrates; Fiber 3g
Get the recipe: Peanut satay sauce
Technically a legume, peanuts are the highest in protein on this list. A single serving of peanuts provides 14% of your daily protein goal. These are also a great source of folic acid.
Nutritional information per ounce: 186 calories; 16 g of fat; 7 g of protein; 5 g of carbohydrates; fiber 2g
Related: Does Peanut Butter Go Bad?
The highest-calorie nut on this list, macadamia nuts have the highest fat content and 2 grams of net carbs, which explains why these nuts are popular among keto dieters. And like pecans, macadamias are also high in monounsaturated fat.
Nutritional information per ounce: 203 calories; 22 g of fat; 2 g of protein; 4 g of carbohydrates; fiber 2g
Cashews are on the lower end in terms of fat and calorie content. They also have a good amount of phytosterols, compounds that help prevent cholesterol from being absorbed into the body.
Nutritional information per ounce: 165 calories; 14 g of fat; 5 g of protein; 9 g of carbohydrates; fiber 1 g
Get the recipe: Hazelnut Blue Pecan Salad
Perhaps best known from Nutella, hazelnuts are a great way to obtain manganese, a mineral that plays a role in bone formation and blood clotting.
Nutritional information per ounce: 176 calories; 17 g of fat; 4 g of protein; 5 g of carbohydrates; fiber 1 g
This large nut is best known nutritionally for its selenium content—a single Brazil nut can sometimes provide more than a day’s worth of the mineral. This is significant, because selenium helps keep the immune system strong as well as supporting thyroid function, which plays an important role in metabolism control.
Nutritional information per ounce: 185 calories; 19 g of fat; 4 g of protein; 3 g of carbohydrates; fiber 2g
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