Nuts about You!

Here are the calorie amounts in one ounce of nuts:

• Almonds: 20-24 whole are about 1 ounce, 160 calories
• Brazil nuts: 6-8, 190 calories
• Cashews: 16-18, 160 calories
• Hazelnuts: 18-20, 180 calories
• Macadamias: 10-12, 200 calories
• Peanuts: 28, 170 calories
• Pecans: 18-20 halves, 200 calories
• Pine nuts: 150-157, 160 calories
• Pistachios: 45-47, 160 calories
• Walnuts: 14 halves, 190 calories

Nuts For You

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).