Nuts are a great source of protein and healthy fats. However they must be eaten in moderation due to the density of fat calories.
Where possible nuts should be eaten raw (without salting or oiling). Values listed here are generally for raw nuts (unless specified).
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Nut | Serving | Calories | Kilojoules | Carbs (g) | Protein (g) | Fat (g) |
---|---|---|---|---|---|---|
Almonds |
raw, unblanched, 1/2 cup, 2.5oz | 410 | 1715 | 14.0 | 15.1 | 35.9 |
Brazil nuts | 1/2 cup, shelled (16 kernels), 2.5oz | 401 | 1677 | 8.7 | 10.2 | 47.1 |
Cashews | 1/2 cup dry-roasted, 2.4oz | 390 | 1631 | 22.2 | 10.4 | 31.5 |
Chestnuts | 15-18 nuts, 2.5oz | 139 | 581 | 31.4 | 1.1 | 0.9 |
Coconut meat | 1/2 medium coconut (4.5" diameter, 7 oz) | 704 | 2943 | 30.2 | 6.6 | 66.7 |
Hazelnuts (filberts) | 1/2 cup shelled, 2.5oz | 446 | 1864 | 11.9 | 10.6 | 43.2 |
Macadamia nuts | 1/2 cup, 2.3oz | 467 | 1951 | 9.0 | 5.1 | 49.3 |
Peanuts | 1/2 cup raw, 2.5oz | 403 | 1683 | 11.4 | 18.3 | 34.9 |
Pecans | 1/2 cup, halves, 2.4oz | 373 | 1560 | 7.5 | 4.9 | 38.9 |
Pistachios | 1/2 cup shelled, 2oz | 317 | 1327 | 16.0 | 11.7 | 25.3 |
Walnuts (english) | 42 halves, 2.5oz | 464 | 1940 | 9.7 | 10.8 | 46.3 |
Nut | Serving | Calories | Kilojoules | Carbs (g) | Protein (g) | Fat (g) |
---|---|---|---|---|---|---|
Peanut Butter (smooth, no added salt) |
1 Tbsp | 95 | 396 | 3.1 | 4.0 | 8.2 |
Peanut Butter (smooth, no added salt) | 1/2 cup | 765 | 3197 | 24.8 | 32.5 | 65.8 |
Almond Butter | 1 Tbsp | 89 | 370 | 3.0 | 2.1 | 8.3 |
Almond Butter | 1/2 cup | 791 | 3306 | 26.5 | 18.8 | 73.8 |