Nut Nutrition

Walnut – 1 tablespoon / Amount Per 1 cup, ground (80 g) 523 calories
Calories: 50
Dietary Fiber: 1g
Protein: 1g
Sugars: 0g
Sodium: 0mg
Potassium: 33 mg
Total Fat: 5 g

Walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA).


Hazelnut – 1 tablespoon / Amount Per 1 cup, whole (135 g) 848 calories
Calories: 45.1
Dietary Fiber: 0.7g
Protein: 1.06g
Sugars: 0.3g
Sodium: 0mg
Potassium: 48.8 mg
Total Fat: 4.3g


Peanuts – 1 tablespoon / Amount Per 1 cup (146 g) 828 calories
Calories: 53.8
Dietary Fiber: 0.7g
Protein: 2.5g
Sugars: 0.3g
Sodium: 28.8mg
Potassium: 48.8 mg
Total Fat: 4.75g

One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat. Rich in Magnesium.


Almond – 1 tablespoon / Amount Per 1 cup, sliced (92 g) 529 calories
Calories: 33
Dietary Fiber: 0.7g
Protein: 2.5g
Sugars: 0.3g
Sodium: 0.06mg
Potassium: 48.8 mg
Total Fat: 2.81g

Rich in Magnesium


Pistachio – 1 tablespoon / Amount Per 1 cup (123 g) 691 calories
Calories: 43
Dietary Fiber: 0.7g
Protein: 1.5g
Sugars: 0.5g
Sodium: 0.06mg
Potassium: 0.07 mg
Total Fat: 3.5g

Rich in iron and vitamin B6

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