Nuts Types and Nutritional Values

Nut Types and Their Health Benefits

Nuts are snack foods that are rich in nutrients such as healthy fats, proteins, fiber, vitamins and minerals. Nuts are energy-packed snacks packed with healthy fats, protein, fiber and various vitamins. These delicious foods from nature come in many different types, each with their own unique nutritional profile. Here are the general nutritional values of some commonly consumed nuts:

Almond:

Approximately 576 calories for 100 grams of almonds (about 23 pieces)
Fat: 49.4 grams
Protein: 21.2 grams
Fiber: 12.2 grams
Rich in minerals such as vitamin E, B vitamins (especially B2 and B3), magnesium, iron and calcium.

Walnut:

Approximately 654 calories for 100 grams of walnuts (about 14 in 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.

Hazelnut:

Approximately 628 calories for 100 grams of hazelnuts (about 20 pieces)
Fat: 60.8 grams
Protein: 14.1 grams
Fiber: 9.7 grams
Rich in minerals such as vitamin E, B vitamins (especially B6), magnesium, iron and calcium.

Pistachios:

Approximately 566 calories for 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:

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

Cashew Nuts:

Calories: 553 kcal

Cholesterol: 0 g

Sodium: 12 mg

Potassium: 660 mg

Carbohydrates: 30g

Dietary Fiber: 3.3 g

Protein: 18g

Portion Control in Nuts Consumption

Each nut has a unique nutritional profile, so including a variety of nuts in your diet can help meet your body's diverse nutritional needs. However, it is important to consume it in a balanced manner, paying attention to portion control. These nutritional values may vary depending on the type of nuts and whether they are unprocessed. Additionally, it's important to pay attention to portion sizes because nuts can be energy dense and can lead to weight gain when consumed in excess. It is important that they are consumed in a balanced manner within a healthy nutrition plan.