NUTS
FIBER CONTENT (per ounce)
- Almonds, hazelnuts, pecans, pistachios: 3 grams
- Brazil nuts, walnuts, peanuts: 2 grams
- Cashews: 1 gram
PROTEIN CONTENT (per ounce)
- Peanuts: 7 grams
- Almonds, pistachios: 6 grams
- Cashews: 5 grams
- Brazil nuts, hazelnuts, walnuts: 4 grams
- Pecans: 3 grams
MONOUNSATURATED (heart-healthy!) FAT (per ounce)
- Hazelnuts: 12.9 grams
- Pecans: 11.5 grams
- Almonds: 8.7 grams
- Brazil nuts, peanuts: 6.9 grams
- Cashews: 6.7 grams
- Pistachios: 6.6 grams
OMEGA 3: OMEGA 6 RATIO (per ounce)
- Walnuts: 1:4
- Pecans: 1:20
- Pistachios: 1:51
- Hazelnuts: 1:89
- Cashews: 1:125
- Brazil nuts: 1:1,139
- Almonds: 1:2,181
- Peanuts: 1:5,491
All of them, meanwhile, are good sources of vitamin E, magnesium, and manganese. Calorie amounts range from 155 (cashews) to 195 (pecans).
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