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Protein and Calories in Nuts
Nuts 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|
When eating nuts, stick to a small handful. Because nuts are addicting and tasty, it is easy to go overboard and eat half bag of cashews without even thinking of the amount of calories, fat, and protein packed in. Pack mini or snack size bags at home with some mixed nuts and take them to work. This way a small bag of nuts is around 200 calories and once you eat them up, they're out for the day.
Last, some people have nut allergies especially to peanuts (which technically is not a nut but a legume). If you have guests over, be sure to ask them if they can eat nuts or if they go nuts.
USDA National Nutrient Database