Nuts are one of the most valuable foods that can be included in your diet as a snack or as part of complex dishes. They are excellent sources of protein, fats, and many components such as vitamins, minerals, antioxidants, and other beneficial substances. We have gathered information about the most beneficial types of nuts.
Almonds
Almonds are a nutrient-rich food that contains vitamin E, calcium, iron, magnesium, phosphorus, zinc, and healthy fats. They help maintain heart health, lower blood pressure, and are beneficial for brain function.
Per 100 g:
calories: 575 kcal
protein: 21.15 g
fat: 49.93 g
carbohydrates: 21.55 g
Walnuts
Walnuts are rich in omega-3 fatty acids, which are essential for brain health and reducing the risk of cardiovascular diseases. They are also high in antioxidants and may improve memory and cognitive functions.
Per 100 g:
calories: 654 kcal
protein: 15.23 g
fat: 65.21 g
carbohydrates: 13.71 g
Hazelnuts
Hazelnuts are rich in vitamins and minerals such as vitamin E, potassium, and magnesium. They are an excellent source of dietary fiber and monounsaturated fats, which are beneficial for heart health.
Per 100 g:
calories: 628 kcal
protein: 14.95 g
fat: 60.75 g
carbohydrates: 16.7 g
Pine Nuts
Pine nuts are a true source of iron, magnesium, and zinc. They contain heart-healthy fatty acids and help with weight control by increasing feelings of fullness and regulating hunger hormones.
Per 100 g:
calories: 552 kcal
protein: 18.6 g
fat: 45.22 g
carbohydrates: 22.41 g
Macadamia Nuts
These nuts are rich in healthy monounsaturated fats and are a good source of fiber, iron, magnesium, phosphorus, and vitamin B6. Macadamia nuts help lower bad cholesterol levels, support brain health, and improve digestion.
Per 100 g:
calories: 718 kcal
protein: 7.91 g
fat: 75.77 g
carbohydrates: 13.82 g
Cashews
Cashews are a good source of zinc and iron. They support healthy immune function, help maintain energy levels, and improve skin and hair health. Additionally, they are rich in healthy fats.
Per 100 g:
calories: 553 kcal
protein: 18.22 g
fat: 43.85 g
carbohydrates: 30.16 g
Brazil Nuts
These nuts are known for their high selenium content, which is important for the normal functioning of the thyroid gland and immune system. They also have antioxidant properties. Just a few Brazil nuts a day can meet the daily selenium requirement.
Per 100 g:
calories: 656 kcal
protein: 14.32 g
fat: 66.43 g
carbohydrates: 12.27 g
Pistachios
Pistachios contain antioxidants and fiber, which support gut health and promote better digestion. They are a good source of protein, healthy fats, and vitamin B6, which plays an important role in metabolism and hormonal regulation.
Per 100 g:
calories: 556 kcal
protein: 20.0 g
fat: 50.0 g
carbohydrates: 7.0 g
Pecans
Pecan nuts are rich in antioxidants and healthy fats. They contain monounsaturated fats that help lower bad cholesterol levels and the risk of cardiovascular diseases. Pecans are also a source of important minerals such as copper.
Per 100 g:
calories: 691 kcal
protein: 9.17 g
fat: 71.97 g
carbohydrates: 13.86 g
