Nuts are a very rich source of various nutrients. Their high protein and oil content makes them a fantastic choice for vegetarians and vegans. Full of minerals and vitamins, they can be eaten every day. The best choice is eating raw nuts, as the roasting process, which uses high temperatures, destroys natural oils and antioxidants.
Nuts have a relatively high caloric value, as they have a high oil content—both unsaturated and monounsaturated fats, including linoleic acid and linolenic acid. Nuts also have lots of minerals, such as magnesium, phosphorus, potassium, copper, and selenium. They are full of vitamins: they contain vitamins E, B2, and folate, as well as essential amino acids. Nuts also have a very low content of carbohydrates, so their glycemic index is in the lower rates (aside from chestnuts). All of these factors make nuts an important ingredient of a healthy, low-carbohydrate diet.
Most beneficial is probably eating raw and unroasted nuts. If you feel like you want to nibble on some roasted nuts, choose dry-roasted ones—that way you will consume less fat.
Nuts can be eaten as a snack, but they also make a great addition to salads or stews. They can be ground to butter or used as a cheese replacement in vegan cooking. The list goes on. Most importantly, keep in mind that moderation and variety are always to be followed, so do not overeat or try to consume as many kinds of nuts as possible.
Below, you will find a table that lists various nutrients in 100g of unroasted nuts. You can sort them according to your needs.
| Name | energy (kcal) | protein (g) | total lipid (g) | carbo hydrate, by difference (g) | fiber (g) | sugars (g) |
|---|---|---|---|---|---|---|
| pistachio | 562 | 20.27 | 45.39 | 27.51 | 10.3 | 7.66 |
| cashew | 553 | 18.22 | 43.85 | 30.19 | 3.3 | 5.91 |
| peanuts | 567 | 25.8 | 49.24 | 16.13 | 8.5 | 4.72 |
| macadamia | 718 | 7.91 | 75.77 | 13.82 | 8.6 | 4.57 |
| almonds | 579 | 21.15 | 49.93 | 21.55 | 12.5 | 4.35 |
| hazelnuts | 628 | 14.95 | 60.75 | 16.7 | 9.7 | 4.34 |
| pecans | 691 | 9.17 | 71.97 | 13.86 | 9.6 | 3.97 |
| pine nuts | 673 | 13.69 | 68.37 | 13.08 | 3.7 | 3.59 |
| walnuts | 654 | 15.23 | 65.21 | 13.71 | 6.7 | 2.61 |
| brazilnuts | 659 | 14.32 | 67.1 | 11.74 | 7.5 | 2.33 |
Last but not least, let’s remember that peanuts are considered legumes rather than nuts. They are included in the table because they are popularly believed to be nuts.