Nut Nutritional Comparison Chart

Side-by-side comparison of major nutrients in common nuts

Assorted whole nuts
Maximilian Stock Ltd. / Getty Images

Now more than ever, nuts are recommended as the ideal snack. They are known for being high in fiber, protein, healthy fats, and a variety of vitamins and minerals, much more nutritious than a bowl of potato chips, and—if eaten in moderation—can help you lose weight. Eating nuts also improve heart health and have been shown to lower cholesterol. But not every nut is the same when it comes to its nutritional breakdown, so it is important to know how many are in a serving. 

The Nutrition of Nuts 

This easy comparison chart shows how common nuts differ in nutritional content, making it simple to choose the nut that is right for you. This chart lists the approximate nutritional content in weight (per one ounce) for each type of nut, as well as the approximate number of nuts per ounce. You can compare the number of calories, fat (total, saturated, monounsaturated, polyunsaturated), carbohydrates, and fiber among nine varieties of nuts.


Nutrients per 1 ounce (weight)
Nut Variety Approx # of nuts Calories (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Mono- unsaturat- ed Fat (g) Poly- unsaturat- ed Fat (g) Carbs (g) Fiber (g)
Almonds 24 165 6 14 1 9 3.5 6 4
Brazil Nuts 6 190 4 19 5 7 7 3 2
Cashews 18 160 5 12 2 7 2 8.5 1
Hazelnuts 21 180 4 17 1.3 13 2 5 3
Macadamia Nuts 11 200 2 21 3.5 17 0.5 4 2
Pecans 19 (halves) 195 3 20 2 12 6 4 3
Pine Nuts 167 190 4 19 1.5 5 10 4 1
Pistachios 49 160 4 13 1.6 7 4 8 3
Walnuts 14 (halves) 185 4 18 1.7 2.5 13 4 2

Don't Go Nuts

One mistake people make when eating nuts is eating too many—the idea is that they are healthy, can help you lose weight, and are much better than other snack alternatives, So there's no harm in grabbing a bowlful, right? Wrong. Nuts are calorie-dense, meaning they have more calories per ounce than many other foods (like pasta, for example), causing you to gain weight quickly. So it is important that you stick to the serving size, which is commonly a "handful" or roughly a 1/4 cup.

You also want to be careful what type of nut you choose, as some contain significantly more calories per nut. Macadamia nuts, for example, have the highest calorie count, and with only 11 weighing in at one ounce, you aren't getting much bang for your buck. Another thing to keep in mind is that nuts can do a number on your digestive system if you eat too many. Certain compounds found in nuts (phytates and tannins) cause bloating and gas and make nuts difficult to digest, and the high-fat content can cause diarrhea. So measure out those servings! 

Article Sources
The Spruce Eats uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. US Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Updated April 2021.

  3. Rehm CD, Drewnowski A. Replacing American snacks with tree nuts increases consumption of key nutrients among US children and adults: results of an NHANES modeling study. Nutr J. 2017;16(1):17. doi:10.1186/s12937-017-0238-5

  4. Harvard Medical School. Quick-start guide to nuts and seeds. Published November 2021.

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