Nuts for You -Nutritional Facts


Nutrition Data - Compare Nuts

Nuts provide excellent health and nutrition properties. In 2003, the FDA recognized the benefit of nuts and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts).

These seven nuts were approved as they are the only kinds that contain less than 4g of saturated fats per 50g. Now that Christmas is almost here this is the season where more nuts are consumed. I did not know all the benefits of nuts until I did this research.

They are also used in weight loss programs as diet food since they have mono-saturated fats (which are the healthy fats our body needs) and they can be substituted for other sources of protein.

Nutritional Data Comparison

Nutrients in 1 Ounce (28 grams) of Shelled Tree Nuts and Peanuts

Nuts 1 oz./28 grams------ Calories--Protein--Fat Total--Sat-Mono-Poly

  • Almonds-- 20-24--------160---------- 6--------14--------1------ 9------3
  • Brazil nuts-- 6-8--------190---------- 4---------19-------5-------7------7
  • Cashews-- 16-18-------160---------- 4---------13-------3------ 8-------2
  • Hazelnuts-- 18-20------180-----------4---------17------1.5----13-------2
  • Macadamias-10-12-----200---------- 2--------22-------3------17----- 5
  • Peanuts------28----------170---------- 7--------14--------2------7-------4
  • Pecans--18-20 halves---200--------- 3--------20--------2----- 12------6
  • Pine nuts--50-157-------160----------7--------14------- 2-------5------6
  • Pistachios-- 45-47-------160----------6--------13-------1.5------7------4
  • Walnuts----14 halves---- 190--------- 4--------18-------1.5----2.5---13

Source: Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, January 2003 and Nutrition in Every, August 2002

All the nuts are unsalted.


The almond tree is a small deciduous tree, native to mineral rich West Asia mountain ranges that provide an optimum environment, but in recent years they are being cultivated in many areas.

Almonds have become very popular with vegetarians and many foods include almonds as in cereals, almond butter and of course, there is almond milk. This is very good for lactose intolerant individuals.

As with most nuts, almonds are rich in fiber, vitamins and minerals, plus they are packed with phyto-chemicals. They help prevent diseases and cancers. They are a rich source of energy as well. They help to lower your LDL, which is the bad cholesterol, thus helping to prevent heart disease. They are an excellent source of vitamin E. They are free of gluten which makes them healthy alternatives in people with wheat food allergies and celiac disease. They are also packed with important B-complex group of vitamins. They are a rich emollient which helps keep skin well protected from dryness. Just a handful a day will give you enough recommended levels of minerals, vitamins and protein. Also, the oil extracted from these nuts has been used as a base or carrier in medicine, aromatherapy and in pharmaceuticals.

Benefits of almonds


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Hazelnuts are known as Filberts or Cob nuts depending on their country of origin. They contain a high proportional balance of essential oils and supply a well-balanced mixture of vitamins and minerals. Hazelnuts are a good source of energy with their 60.5% fat content.

Hazelnuts contain vitamin A, a natural antioxidant, only contained by a few nuts. They are number one in folate content which is responsible for decreased risk of birth defects. Hazelnuts are rich in minerals, particularly in manganese, selenium and zinc. The minerals calcium, magnesium and potassium from hazelnuts help to lower cholesterol. Hazelnuts contain nearly 75 percent mono-unsaturated fat and less than 4 percent saturated fat.

The Pistachio Principle

Pistacios and Tree

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Pistachio Facts

Pistachio is a fruit with a dry, hard, outer egg shaped shell, with a tasty kernel inside. After plantation, the plant takes approximately eight to ten years until it produces its first major crop. The pistachio trees grow about 10 meters high on an average. It is a desert plant, which explains its origin in western Asia. The pistachio nut is a culinary nut. Pistachio trees grow well, even in high salinity soil. Every pistachio tree doles out about 50 kg of Pistachio seeds every year.

These nuts are rich in monounsaturated fatty acids like oleic acid. After much research, it has been found that, consumption of pistachios reduces the amount of cholesterol in blood. Pistachio consumption also reduces the stress related, elevated blood pressure levels, by as much as 10%. Pistachios are storehouses of important anti-oxidants which can prevent the damage to the cells of the body. Higher anti-oxidant levels in the body reduce cell death and risk of cancer.

The anti-oxidants present in pistachios are vitamin A, vitamin E and Lutein. Lutein is very good for your eyes helping to prevent macular degeneration. It is also a rich source of proteins, which help in building up of the body. Half a cup of pistachios can supply adequate quantities of some of the most important minerals required by the body like calcium, iron, magnesium and copper.

Brazil Nuts

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Brazil nuts

The Brazil nut is a large tree, reaching 30–45 meters (100–150 ft) tall and 1–2 meters (3–6.5 ft) trunk diameter, among the largest of trees in the Amazon Rain forest. It may live for 500 years or more, and according to some authorities often reaches an age of 1,000 years.Recent research suggests that proper selenium intake is correlated with a reduced risk of both breast cancer and prostate cancer.

As well as, its food use, Brazil nut oil is also used as a lubricant in clocks, for making artist’s paints and in the cosmetics industry


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source nutshop


Pecans are nuts that come from the only true Native American tree. Eating about a handful of pecans each day may play a role in protecting the nervous system, according to a new animal study published in Current Topics in Nutraceutical Research. The study, conducted at the Center for Cellular Neurobiology at the University of Massachusetts Lowell, suggests adding pecans to your diet may delay the progression of age-related motor neuron degeneration. This may include diseases like amyotropic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.

Researchers have found that the vitamin E, a natural antioxidant found in pecans, may provide a key element to neurological protection shown in the study. New research, published in the August 2006 issue of Nutrition Research, shows that adding a handful of pecans to your diet each day may help inhibit unwanted oxidation of blood lipids which will help prevent heart disease. Pecans contain different forms of vitamin E, which protects blood lipids from oxidation.

Research published in the Journal of Agriculture and Food Chemistry (June 2004) found that pecans rank the highest among all nuts and in the top category of foods to contain the highest antioxidant capacity. Therefore, pecans may decrease the risk of cancer, coronary heart disease, and neurological diseases such as Alzheimer’s. Also, nuts like pecans may aid in weight loss and maintenance. The studies indicate that nut consumption may increase metabolic rates and enhance satiety

Pecan shells are usually thought of as trash, and most of the time they end up in the garbage. Most people don’t know that the pecan shells are a great addition to the compost pile. If the nuts are nutritious to our body, the pecan shells can be a good source of nutrition for the soil too. This is definitely an eco-friendly way to fill a land.

Walnut Branch and Whole Nuts

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Walnuts for Health and Nutrition

Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants and Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 and fatty acids- the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C - reactive protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.

A proper serving size of walnuts is 1 oz. which is 14 nuts. If you overindulge, as in eating a whole cup of walnuts, that would be akin to eating a quarter-pounder McDonalds’s Big Mac or 3 pieces of cheesecake. People who ate the correct amount, however, were 3 times more likely to lose weight and stick to their diet. A Harvard study also found that women who at five or more servings per wee were 30% less likely to develop Type 2 diabetes. One cup of chopped walnuts contains 200% of the daily manganese which normalizes blood sugar, helps the thyroid gland function properly, and is linked to better bone health.

The researchers reported that blood flow in the brachial artery of the arm, (flow-mediated dilation) increased 24% in the subjects with high cholesterol after they ate the walnut-containing meal, while the olive oil-containing meal actually resulted in a 36% decrease in blood flow.

Walnuts Harvest & Processing




Macadamia nuts are similar to the other nuts, as they are high energy and they contain a 78% monosaturated fat which is highest of any oil including olive oil. They are a great source of protein, calcium, potassium, dietary fiber and they are high in arginine. They also have a wide range of minerals similar to the other nuts. They have the phytonutrients which are the derivatives of vitamin E that help prevent disease. Can you get fat from eating these nuts? It is the same story, eat these delicious nuts in moderation, and use these nuts as a substitute for some other protein source in your diet.

Peanuts and Peanut Plants

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Peanuts -Last but Not Least

Peanuts are the only nuts we are covering that aren’t grown in trees, but are part of the legume family. People who eat peanuts tend to take in more key nutrients critical to health. It was found that levels of vitamin A, vitamin E, folate, magnesium, zinc, iron, calcium, and dietary fiber were higher than those who did not consume peanuts.

Peanuts also provide unique bioactive components that act as antioxidants and have been shown to prevent disease. Arginine, an amino acid that is high in peanuts, is a precursor to nitric oxide, which helps expand blood vessels and can decrease blood pressure. Resveratrol, also improves longevity and performance, and reduces inflammation.

When peanuts are eaten in small amounts daily they reduce the risk of many diseases. Peanuts also have significant levels of phytosterols. Phytosterols are well known for their ability to reduce cholesterol and new research is showing that they are cancer-preventative. Flavonoids are a class of compounds also found in peanuts that reduce inflammation and inhibit platelets from sticking to arteries.

They also help manage weight and provide key nutrients important in our diet. They have been shown to reduce chronic diseases that include heart disease, diabetes and cancer. Peanuts, peanut oil and peanut butter have been shown to have potent lipid lowering effects and may act to reduce inflammation, which is one of the underlying mechanisms that trigger chronic disease.

In 2005, the US dietary guidelines for dieting were changed and the fat recommendation was increased up to 35% with a lower limit of 20%. Studies have shown that diets with higher fat content can be more fulfilling to some and easier to follow. The “Pounds Lost Study” published in the New England Journal of Medicine in 2009 showed that peanuts and peanut butter could fit into low-fat, moderate fat, and high-fat diets

In Summary

Obviously it is hard to go wrong eating some type of nut at least five times a week, as they are packed with so many things our bodies need to prevent disease. There is enough variety in nuts to suit most anyone’s taste.

Nuts are great to snack on when you get that gnawing feeling in your stomach in the middle of the day between meals. They are wonderful to use in your baking or cooking and there are probably thousands of healthy recipes for nuts. You are adding some valuable nutrients to your family’s diet. You could give a nut gift basket for Christmas to someone as nuts provide such excellent health and nutrition properties.

© 2010 Pamela Oglesby

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Comments 44 comments

Peggy W profile image

Peggy W 6 years ago from Houston, Texas

Really good hub Pamela but you might wish to get back in and edit it. Some of the pictures of the nuts are mis-matched with the text. Example...picture of pecans is with the text on Brazil nuts and the picture of Brazil nuts is with the text on pistachios. Sometimes that happens for reasons unexplained! Rating this hub useful and up!

Pamela99 profile image

Pamela99 6 years ago from United States Author

Peggy, You are quite early this morning. I will immediately edit. Thanks for letting me know. This was a difficult hub with the chart and all the pictures. They were in the right place when I finished but I didn't double check after publishing. I always appreciate your comments.

breakfastpop profile image

breakfastpop 6 years ago

Great information Pamela. I eat nuts all the time and incorporate them in my recipes quite often. I just wish they had fewer calories!

ExpandYourMind profile image

ExpandYourMind 6 years ago from Midwest USA

Great hub, Pamela. Lots of information. I tend take in a lot of pecans, peanuts and walnuts. After reading this, I will add some more variety to my nut diet and incorporate other types.

CMerritt profile image

CMerritt 6 years ago from Pendleton, Indiana

I love nuts, and enjoyed this hub....

katrinasui profile image

katrinasui 6 years ago

Great hub Pamela. I love nuts and i try to use them regularly in my diet. The Nutrition data comparison chart is really useful. The videos you have used in this hub are simply awesome.

nicomp profile image

nicomp 6 years ago from Ohio, USA

I can't resist... fighting the urge... must... type... bad pun....

This hub is nutty!!

Pamela99 profile image

Pamela99 6 years ago from United States Author

Expand you Mind, I am upping my intake also. We always have pecans because we live so close to GA, but I love most nuts anyway and use them frequently when cooking. Thanks for your comments.

CMerritt, I'm glad you enjoyed the hub and thanks so much for your comments.

katrinasui, I'm so glad you enjoyed the hub and found it helpful. I very much appreciate your comments.

Pamela99 profile image

Pamela99 6 years ago from United States Author

nicomp, I think that is an apt description. Thanks for stopping by.

50 Caliber profile image

50 Caliber 6 years ago from Arizona

Pamela, great write, I just read a mini article on this yesterday and you brought so much more to the topic! You need to contact some nutrition sites and try to get this published by them for their members, voted up and awesome.

I brought back a 30 gallon can of Pecans from my hunt, it was a good year, thanks Dusty

Pamela99 profile image

Pamela99 6 years ago from United States Author

Dusty, Thanks so much for your comments. I have never tried to get an article published but will see about it. Your pecans sound like enough to last for a while.

drbj profile image

drbj 6 years ago from south Florida

Thank you, Pamela, for reminding us that nuts are one of the foods that are not only good-tasting, but actually good for your health. Yummy!

And peanuts and almonds are two of the best choices - also my favorites. Next to pecans, that is.

Pamela99 profile image

Pamela99 6 years ago from United States Author

drbj, I like most all nuts too. It's nice to know they are so good for us. Thank you for your comments.

yolanda yvette profile image

yolanda yvette 6 years ago

This is an amazing hub. Well-written and full of valuable info. I have to bookmark it.

In preparation for the new year, I'm looking for ways to help me stay on course with healthier eating. I love nuts, especially pistachios, pecans, almonds and walnuts.

I'd heard that walnuts had higher amounts of omega 3 fatty acids compared to other nuts. Thanks for confirming that.

Pamela99 profile image

Pamela99 6 years ago from United States Author

yoolanda yvette, I'm so glad you found this hub helpful. I appreciate your comments.

carolina muscle profile image

carolina muscle 6 years ago from Charlotte, North Carolina

An interesting hub about some of my favorite foods!!!

Pamela99 profile image

Pamela99 6 years ago from United States Author

Chris, Thanks for your comment.

fucsia profile image

fucsia 6 years ago

I love nuts ! And voted up!

Pamela99 profile image

Pamela99 6 years ago from United States Author

fuscia, Thanks for your comment.

prasetio30 profile image

prasetio30 6 years ago from malang-indonesia

Every time I visit your hub, I always find something new. This one is beautiful and very useful for us. I found many types of nuts here. Good job, Pamela. You have done great research. I must Vote this hub. Cheers.......

Blessing and hugs,

Pamela99 profile image

Pamela99 6 years ago from United States Author

Prasetio, I'm glad you enjoyed my hub. Thank you so much for your comments. Blessings and Hugs.

Support Med. profile image

Support Med. 6 years ago from Michigan

Enjoyed the hub and enjoy a few types of the nuts. Voted/rated.

Pamela99 profile image

Pamela99 6 years ago from United States Author

Support Med, Thanks so much for your comment.

Darlene Sabella profile image

Darlene Sabella 6 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

Now you know the truth, I am such a big nut cause I am so honestly, I am into raw almonds, so healthy and my daughter has taught me to eat and be healthy. This is an excellent hub and a perfect time is during the holidays, rate up and thank you Pam for this perfect hub, love & peace darski

Pamela99 profile image

Pamela99 6 years ago from United States Author

Darsky, You are very kind to call this a perfect hub, but I do enjoy praise! I appreciate your comments. Peace and a big hub for you.

Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

Thank you for giving such a wealth of information. Great research.

Pamela99 profile image

Pamela99 6 years ago from United States Author

Hello, I'm glad you enjoyed the hub. Thanks for your comment.

akirchner profile image

akirchner 6 years ago from Central Oregon

Great info, Pamela - and I'm a nutty gal myself!

Pamela99 profile image

Pamela99 6 years ago from United States Author

Audry, I know that is true. :} Thanks for your comment.

Micky Dee profile image

Micky Dee 6 years ago

Awesomely useful, beautiful, and informational! Interesting about the macadamia nut being high in arginine. I consider L-Arginine to be the leading reason my BP is normal. God bless!

Pamela99 profile image

Pamela99 6 years ago from United States Author

Mickey Dee, Thanks for sharing that information and for your comment. God Bless you also.

RTalloni profile image

RTalloni 6 years ago from the short journey

Good stuff, friend! Thanks much for the useful hub.

twentyfive profile image

twentyfive 6 years ago

Very informative and helpful hub. Have to bookmark this now. Thanks for sharing! :)

Pamela99 profile image

Pamela99 6 years ago from United States Author

RTolloni, I'm glad you enjoyed the hub and thanks for your comments,

twentyfive, I'm also glad you enjoyed the hub and I appreciate your comments.

prettydarkhorse profile image

prettydarkhorse 6 years ago from US

I like pecans Pam, Very nice hub! Maita

Pamela99 profile image

Pamela99 6 years ago from United States Author

Miata, It's nice to have you stop by and thanks for your comment. Pecans are our favorite as well.

katyzzz profile image

katyzzz 6 years ago from Sydney, Australia

Fantastic and vey lucid and helpful hub Pamela, as always, of course, not like lazy old me.

Pamela99 profile image

Pamela99 6 years ago from United States Author

Katyzz, I appreciate your comment and enjoy your hubs also.

Glemoh101 profile image

Glemoh101 6 years ago

Thanks for this helpful information .

Pamela99 profile image

Pamela99 6 years ago from United States Author

Glemoh, I appreciate your comment.

Paul 5 years ago

Are trans fats in nuts an issue for your heatlh?

Pamela99 profile image

Pamela99 5 years ago from United States Author

Paul, Trans fats aren't good for you as your body as they increase you bad cholesterol and decreases your good cholesterol which adds to the risk of getting coronary disease. I hope this explanation helps.

sofs profile image

sofs 5 years ago

Informative hub! Love nuts and fresh fruits... I make sure that I eat at least one walnut and a handful of other nuts every day...after learning not to compromise on health the hard way. Great hub! Thanks for sharing.. Have a wonderful day,

Pamela99 profile image

Pamela99 5 years ago from United States Author

sofs, I'm glad you are making a healthy choose. Thank you for your comments.

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