Select Page


Assortment of nuts

Have you gone NUTS yet?

Nuts, though high in fats and calories are an excellent snack, that are packed with heart-healthy fats and minerals, that can help curb your appetite and help you lose weight. However, it can be easy to overeat nuts, resulting in a caloric surplus, which can turn out to be a diet disaster. Besides, with so many nuts out there, it can be hard to know which ones offer what, and remember, a handful of almonds offers a different caloric value than that of cashews. In todays blog post, I figured I’d give you a run down of some of the more popular nuts out there and the benefits they have.

Note: All nutrient info based on a per-ounce basis (about a handful)


160 calories, 6 grams protein, 6 grams carbs, 14 grams fat

Benefits: Contain more calcium than any other nut, and are rich in fiber and Vitamin E.



193 calories, 3 grams protein, 4 grams carbs, 20 grams fat

Benefits: Contain more than 19 vitamins and minerals, and may help lower LDL cholesterol and promote healthy arteries.



156 calories, 6 grams protein, 8 grams carbs, 12 grams fat

Benefits: Rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can improve mood, fortify your immune system, and more.




155 calories, 5 grams protein, 9 grams carbs,13 grams fat

Benefits: Rich in iron and zinc, which can prevent anemia and promote healthy vision. Also high in magnesium which may improve memory and fight against age-related memory loss.


Brazil Nuts

184 calories, 4 grams protein, 3 grams carbs, 19 grams fat

Benefits: excellent source of organic selenium, a powerful antioxidant-boosting mineral that may be beneficial for the prevention of cancer.



200 calories, 2 grams protein, 4 grams carbs, 21 grams fat

Benefits: Contain high amounts of vitamin B1, magnesium, and manganese. Also contain the highest levels of heart-healthy monounsaturated fats, making them great for your heart!



183 calories, 4 grams protein, 4 grams carbs, 18 grams fat

Benefits: Contains more anti-oxidants than any other nut, and has anti-inflammatory properties.