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Salad nuts Calories
Source of healthy fats, vitamin E and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Salad nuts (15 g) has 91 calories. That works out to 607 calories per 100 g. It contains 2.7 g of carbs, 2.8 g of protein, 8.1 g of fat and 1.3 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad nuts Nutrition Facts
Selected: 2 tablespoon (shredded) · 15 g
91
KCAL / 15G
Carbs
2.7g
· 1% DV
Protein
2.8g
· 6% DV
Fat
8.1g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 12% · Fat 77%
Salad nuts nutrition facts table · 2 tablespoon (shredded) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 2.8 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Shredded Salad nuts?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 15 g | 91 kcal |
| 1 tablespoon (shredded) | 8 g | 49 kcal |
| 1 serving (small) | 20 g | 121 kcal |
| 3 tablespoon (shredded) | 22 g | 134 kcal |
| 1 ounce (small) | 28 g | 170 kcal |
| 1 serving (medium) | 30 g | 182 kcal |
| 1 serving (large) | 40 g | 243 kcal |
| 100 g | 100 g | 607 kcal |
Calculated from 607 calories per 100 g.
Frequently Asked Questions About Salad nuts
What nuts are best for salad nuts?
Walnuts, almonds, pecans, hazelnuts, and pistachios all work well as salad nuts. Choose walnuts for leafy greens and cheese, pecans for fruit-based salads, or almonds when you want a milder crunch that suits many vegetables.
Should you toast salad nuts before adding them?
Toasting salad nuts is optional, but it makes their aroma and crunch more pronounced. Warm them in a dry pan over low to medium heat, stirring often, then let them cool fully before scattering them over the salad.
When should you add salad nuts to keep them crunchy?
Add salad nuts just before serving to keep them crunchy. Dressing and moisture from cut vegetables gradually soften them, so store the nuts separately if you are assembling the salad ahead of time.
Which salad nuts go best with fruit?
Pecans, walnuts, and hazelnuts are especially good salad nuts for fruit. Try pecans with apples or pears, walnuts with grapes, or hazelnuts with berries; a tangy dressing helps balance the nuts’ rich flavor.
Can you use salad nuts instead of croutons?
Yes, salad nuts can replace croutons when you want crunch without bread. They have a richer, nuttier taste, so pair them with greens, vegetables, or fruit and add them just before eating to preserve their texture.
Should salad nuts be chopped or left whole?
Chop salad nuts roughly so they spread through the salad and are easy to eat. Keep larger pieces for sturdy greens or grain salads; finely chopped nuts work better on delicate leaves and can also cling more evenly to the dressing.
How do you store salad nuts so they stay fresh?
Store salad nuts in an airtight container in a cool, dry, dark place. Their natural oils can become stale faster when exposed to heat, light, and air. Keep them separate from dressed salad until serving.
Can you make salad nuts spicy or sweet?
Yes, you can season salad nuts with spices or a light sweet coating. Use chili or smoked paprika for savory salads, or a little maple syrup for fruit salads; cool seasoned nuts completely before adding them.
Do salad nuts go well with cheese?
Yes, salad nuts pair well with cheese, especially walnuts with blue cheese or goat cheese and almonds with feta. Add the nuts at the end so they stay crisp, and use a tart dressing to balance the richness.
Can you use salted salad nuts in a salad?
Yes, salted salad nuts can go in a salad, but taste the other ingredients first. Olives, cheese, and bottled dressings may already add plenty of salt; unsalted nuts let you control the seasoning more precisely.
Salad nuts Vitamins & Minerals
Vitamins
Biotin
2.7µg · 9% DV
Vitamin E
1.29mg · 9% DV
B1
0.06mg · 5% DV
B3
0.57mg · 4% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.28mg · 12% DV
Phosphorus
65mg · 9% DV
Magnesium
36mg · 9% DV
Potassium ⭐
93mg · 3% DV
Sodium
1.2mg · 0% DV
Salad nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad nuts
To burn the 91 calories in 2 tablespoon (shredded) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Salad nuts?
Salad nuts are chopped or crushed nuts added to a salad as a crunchy topping; the term does not imply one fixed blend. Depending on what is on hand, walnuts, almonds, hazelnuts or other nuts can bring extra texture and a richer finish to a bowl of greens.
They pair especially well with leafy salads, fruit, grains and tangy dressings, and are an easy way to add crunch to a simple lunch. They provide mostly unsaturated fats, along with vitamin E, magnesium and fibre. Because they are energy-dense, a small sprinkle is often enough to make a salad more satisfying; for a lighter meal, keep the portion modest and let fresh vegetables remain the focus.
How Nutritious Is Salad nuts?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Salad 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 Salad nuts Contain Allergens?
Contains these allergens:
Which Diets Is Salad 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
Salad nuts Fat Profile
SATURATED
0.96g
MONOUNSATURATED
4.97g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 32.4:1
Above the ideal 4:1 (32.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.