6 Healthful Nuts

by Champagne Pilgrim Collaborator February 03, 2020

Nuts are a good source of healthful fats, fibre, and other beneficial nutrients. Each type of nut offers different nutritional benefits.

Nuts are among the best sources of plant-based proteins. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.

The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams of raw nut.

1. Peanuts

Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.

Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut.

Peanuts contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.

Each 100g of peanuts contains 567 calories and the following quantities of other nutrients:

protein: 25.80 g
fat: 49.24 g
carbohydrate: 16.13 g
fiber: 8.50 g
sugar: 4.72 g

The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain a smaller amount of saturated fats.

There are also plenty of minerals in 100g of peanuts, including those below:

calcium: 92 milligrams (mg)
iron: 4.58 mg
magnesium: 168 mg
phosphorous: 376 mg
potassium: 705 mg

Peanuts also offer the benefit of being more affordable than many other nut varieties.

2. Almonds

Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.

The addition of a nut milk industry has had a huge impact on our old growth forests because silly people are clearing and planting for nut milk production. Soy milk is a much more sustainable milk and has its own benefits. Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.

Each 100g of almonds contains 579 calories and has the following nutritional profile:

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

3. Pistachios

Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.

The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.

Eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.

Every 100g of pistachios contains 560 calories and the following nutrient quantities:

protein: 20.16 g
fat: 45.32 g
carbohydrate: 27.17 g
fiber: 10.60 g
sugar: 7.66 g

Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.

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

4. Cashews

Cashews are rich in monounsaturated fats.

Cashews have a creamy texture that makes them a great addition to many dishes and snacks.

Each 100g of cashews contains 553 calories and the following nutrients:

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

5. Walnuts

Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content.

However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits.

While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well.

Along with 654 calories per 100g, walnuts contain:

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

Rich source of flavonoids and phenolic acid.

6. Hazelnuts

Hazelnuts have a distinctive flavour that makes them a favourite in sweet foods.

Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.

According to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol.

Each 100g of hazelnuts contains 628 calories as well as the following:

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