Nuts Types and Nutritional Values

Nuts are snack foods that are rich in nutrients such as healthy fats, proteins, fiber, vitamins and minerals. Here are the general nutritional values ​​of some commonly consumed nuts:

1. Almond:

   • About 576 calories per 100 grams of almonds (about 23 pieces)
   • Fat: 49.4 grams
   • Protein: 21.2 grams
   • Fiber: 12.2 grams
   • It is rich in minerals such as vitamin E, B vitamins (especially B2 and B3), magnesium, iron and calcium.

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2. Walnut:

   • Approximately 654 calories per 100 grams of walnuts (about 14 shells)
   • Fat: 65.2 grams
   • Protein: 15.2 grams
   • Fiber: 6.7 grams
   • Rich in omega-3 fatty acids, vitamin E, B vitamins (especially B6) and minerals.
     

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3. Hazelnut:

   • About 628 calories per 100 grams of hazelnuts (about 20 pieces)
   • Fat: 60.8 grams
   • Protein: 14.1 grams
   • Fiber: 9.7 grams
   • It is rich in minerals such as vitamin E, B vitamins (especially B6), magnesium, iron and calcium.

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4. Pistachios:

   • About 566 calories per 100 grams of pistachios (about 50 pieces)
   • Fat: 45.4 grams
   • Protein: 20.9 grams
   • Fiber: 10.3 grams
   • It is rich in minerals such as vitamin E, B vitamins (especially B1 and B6), magnesium, iron and potassium.
     

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5. Sunflower seeds:

   • Approximately 584 calories per 100 grams of sunflower seeds (approximately 58 pieces)
   • Fat: 51.5 grams
   • Protein: 20.8 grams
   • Fiber: 8.5 grams
   • It is rich in minerals such as vitamin E, B vitamins (especially B1 and B3), magnesium, iron and zinc.

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6. Cashew Nuts:

• Calories: 553 kcal
• Cholesterol: 0 g
• Sodium: 12mg
• Potassium: 660 mg
• Carbs: 30 g
• Dietary Fiber: 3.3 g
• Protein: 18 g

These nutritional values ​​may vary depending on the type of nuts and whether they are unprocessed. Also, it's important to pay attention to portion sizes because nuts can be energy-dense and can cause weight gain when consumed in excess. It is important to consume them in a balanced way in a healthy eating plan.