Every type of nut has nutritional qualities that can be a healthy part of your diet. Just remember, eat your nuts roasted, not salted, and keep in mind that a serving size is 1 ounce. This is broken down into how many nuts that equates to below. Grab a handful of nuts and enjoy the many health benefits they bring!

 

Almonds

• 23 almonds per ounce/163 calories
• Most nutritionally-dense nut
• Good source of calcium, iron, fiber, vitamin E, riboflavin, magnesium, phosphorus, and manganese

 

Brazil Nuts

• 7 Brazil Nuts per ounce/205 calories
• Fiber keeps digestive system performing smoothly and keeps the heart healthy
• Good source of selenium, vitamin E, fiber, magnesium, thiamin, copper, phosphorus

 

Cashews

• 18 Cashews per ounce/163 calories
• Iron maintains healthy hair, nails, and skin
• Good source of magnesium, phosphorus, copper, iron, protein

 

Hazelnuts

• 20 Hazelnuts per ounce/178 calories
• Helps produce healthy white and red blood cells
• Good source of magnesium, copper, manganese, phosphorus, vitamin E, selenium, fiber

 

Macadamia Nuts

• 11 Macadamia nuts per ounce/204 calories
• Monounsaturated fats help lower cholesterol and reduce heart disease risk
• Good source of magnesium, thiamin, potassium, manganese

 

Peanuts

• 28 peanuts per ounce/166 calories
• Help maintain healthy skin, hair, and nails
• Protein, niacin, vitamin E, folate, magnesium, phosphorus, manganese, copper

 

Pecans

• 19 pecan halves per ounce/199 calories
• Help guard against infection and may help protect against cancer
• Good source of fiber, magnesium, phosphorus, copper, zinc, manganese

 

Pine Nuts

• 160 per ounce/188 calories
• Helps sharpen vision and boost immune system
• Good source of vitamin E, vitamin K, magnesium, phosphorus, potassium, zinc, copper, manganese

 

Pistachios

• 49 pistachios per ounce/161 calories
• Monounsaturated fats help keep heart healthy
• Good source of fiber, vitamin B6, phosphorus, copper, manganese

 

Walnuts

• 14 walnut halves per ounce/173 calories
• High in omega-3 fatty acids which can help prevent arthritis and depression
• Good source of protein, vitamin B6, magnesium, phosphorus, copper, manganese, selenium