Nuts Types and Nutritional Values

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:

almond-cig-cig

  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.

      what-vitamins-contains in walnuts
  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.


      hazelnuts-roasted
  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.


      Pistachios
  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.


      sunflower seeds salty
  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.

      cashew-nut-cig
  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.


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