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Nuts Calories
Source of healthy fats, protein, fiber, vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Nuts Nutrition Facts
Selected: 100 g
600
KCAL / 100G
Carbs
20g
· 13%
Protein
18g
· 11%
Fat
54g
· 76%
Fiber
8g
Nuts Vitamins & Minerals
Vitamins
Biotin
15µg · 50% DV
B1
0.5mg · 42% DV
Vitamin E
6mg · 40% DV
B6
0.3mg · 18% DV
Minerals
Manganese
3mg · 130% DV
Copper
1mg · 111% DV
Magnesium
240mg · 57% DV
Phosphorus
400mg · 57% DV
Nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Nuts Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Nuts Contain Allergens?
Contains these allergens:
Which Diets Is Nuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Nuts Fat Profile
SATURATED
7g
MONOUNSATURATED
30g
POLYUNSATURATED
16.5g
Omega 6:3 ratio 22.9:1
Above the ideal 4:1 (22.9:1).
Foods Similar to Nuts
Nuts — Frequently Asked Questions
What is the best way to store nuts so they stay fresh?
Keep them in an airtight container away from heat, light, and moisture. For longer storage, the fridge or freezer helps slow the oils from turning rancid.
How can you tell if nuts have gone bad?
Rancid nuts often smell sharp, paint-like, or soapy and may taste bitter. If they feel soft from moisture or have any mold, they should be discarded.
Can nuts be frozen?
Yes, most nuts freeze very well. Freezing in small airtight portions helps preserve flavor and texture while reducing repeated exposure to air and humidity.
Are raw nuts healthier than roasted nuts?
Both can fit a healthy diet; the main differences are flavor, texture, and whether salt or oil was added. Heavy roasting can reduce some heat-sensitive compounds, so plain, lightly roasted options are often a good middle ground.
Does soaking nuts make them easier to digest?
Some people find soaked nuts gentler on digestion or easier to chew, but this is not necessary for everyone. If you soak them, dry them properly before storing to reduce spoilage risk.
Are nuts a good snack before a workout?
They can work as a light snack, but because they are high in fat they may sit heavily if eaten in a large amount right before training. Many people tolerate them better earlier in the day or paired with fruit after exercise.
Is eating nuts at night bad for weight control?
The timing matters less than your total intake across the day. Nuts are energy-dense, so late-night mindless snacking can make portions add up quickly.
What foods pair well with nuts?
Nuts pair well with fruit, yogurt, oats, salads, and cooked vegetables. Combining them with carbohydrate-rich foods can make a snack or meal more satisfying and balanced.
Should you choose salted or unsalted nuts?
Unsalted or lightly salted nuts are usually the better everyday choice. This is especially helpful for people who are watching their sodium intake.
Who should be careful with nuts?
Anyone with a tree nut allergy should avoid them unless a clinician has advised otherwise, because reactions can be severe. Whole nuts also pose a choking risk for small children and some older adults with swallowing difficulties.
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Nutrition data compiled from USDA FoodData Central and scientific sources.