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Nuts Calories
High in protein and healthy fats, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Nuts Nutrition Facts
Selected: 100 g
600
KCAL / 100G
Carbs
20g
· 13%
Protein
20g
· 13%
Fat
50g
· 74%
Fiber
8g
Nuts Vitamins & Minerals
Vitamins
Biotin
15µg · 50% DV
Vitamin E
7mg · 47% DV
B1
0.5mg · 42% DV
B2
0.3mg · 23% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
400mg · 57% DV
Magnesium
170mg · 40% 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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Nuts Fat Profile
SATURATED
6g
MONOUNSATURATED
28g
POLYUNSATURATED
14g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Nuts
Nuts — Frequently Asked Questions
Does roasting nuts reduce their nutritional value?
Light roasting mainly changes flavor and usually preserves the core fat and protein content. Very high heat or prolonged roasting can reduce some heat-sensitive vitamins and speed up oxidation of the oils.
What is the best way to store nuts?
Keep nuts in an airtight container away from heat and light. Refrigeration or freezing helps them stay fresh longer, especially in warm weather.
Can nuts be frozen?
Yes. Freeze them in a tightly sealed, moisture-proof container to protect their flavor and texture and prevent them from absorbing freezer odors.
Why do nuts sometimes taste bitter or stale?
Their unsaturated fats can oxidize over time, causing a bitter, paint-like, or stale flavor. Nuts with these odors or flavors are best discarded.
Are raw nuts better than roasted nuts?
Both can fit into a balanced diet. Raw or dry-roasted unsalted nuts are often a practical choice for people who want to limit added oil and sodium.
Should you eat nuts before or after a workout?
A large serving before exercise may feel heavy because nuts are rich in fat. After training, a small portion paired with fruit, yogurt, or a grain-based food can make a more balanced snack.
What foods pair well with nuts?
Nuts work well with fruit, yogurt, oats, and salads, adding crunch and helping a meal feel more satisfying. Choose plain nuts rather than candy-coated varieties to avoid unnecessary added sugar.
Do nuts cause weight gain?
No single food automatically causes weight gain; overall intake and portion size matter most. Because nuts are energy-dense, serving a portion into a bowl rather than eating from the bag can help with mindful eating.
Is it a problem to eat salted nuts often?
Salted varieties can contribute substantial sodium, which matters especially for people managing blood pressure. Unsalted or lightly salted nuts are a better everyday option.
Who should be careful when eating nuts?
People with tree-nut allergies should avoid them and check ingredient labels carefully. Whole nuts can also be a choking hazard for young children and for anyone with swallowing difficulties, so ground or nut-butter forms may be safer.
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Nutrition data compiled from USDA FoodData Central and scientific sources.