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Protein and Calories in NutsNuts are great source of protein. They are tasty, easy to eat, and can be added into any meal, dessert, or salad. The downside to eating nuts is that they can be high in calories and unsaturated fat. Unsaturated fat is the "good" fat compared to saturated fat which is found in red meats; though high amounts of either fat is bad for you. Brazilian nuts, almonds, cashews, pine nuts, macadamia nuts are nutritious sources of protein, amino acids and minerals. Almonds, are rich in iron, calcium and vitamin E, cashews are rich in vitamin A, and peanuts offer zinc. Walnuts, flax seeds and hemp seeds are high in omega-3 fatty acids like oily fishes. Popular nuts and their protein, calorie, and fat content.
|Nut type - no salt (100g or 3 1/2oz)||Calories||Proteins||Total Fat||Saturated Fat||Unsaturated Fat|
|Brazil nuts (dried)||656||14,3||66,4||15,1||41|
|Cashew nuts (raw)||553||18,2||43,8||7,8||31,6|
|Hazelnut (dry roasted)||646||15||62,4||4,5||57|
|Peanuts (dry roasted)||585||23,7||49,7||6,9||40,3|
|Peanut butter (chunk style)||589||24,06||49,9||8,1||39,4|
|Peanut Butter (smooth style)||588||25,1||50,4||10,3||37,6|
|Pecan nuts (dry roasted)||710||9,5||74,3||6,3||64,6|
|Pine nuts (pinyon - dried)||629||11,6||61||9,4||48,6|
|Pistachio nuts (dry roasted)||567||21||44,9||5,5||37,1|
USDA National Nutrient Database