Medically reregarded by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Jon Johnson on September 11, 2018

Nuts are a good source of healthful fats, fiber, and various other beneficial nutrients. Each form of nut supplies various nutritional benefits.

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Nuts are among the best resources of plant-based proteins. According to a 2017 evaluation examine, a diet well-off in nuts might aid prevent danger determinants, such as inflammation, for some chronic illness.

In this short article, we recommfinish the a lot of healthful kinds of nut to eat based upon their protein content and the various other nutritional benefits that they sell.


The following list ranks 6 forms of nut in order of protein content and also discusses their other nutritional benefits. The nutrient dimensions in each list are for 100 grams (g) of raw nut.

1. Peanuts


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Share on PinterestPeanuts are regularly more affordable than various other forms of nut.
Eating peanuts is an excellent way for world to increase the amount of protein in their diet. Peanuts are widely accessible and also carry out a number of important nutrients.

Although peanuts are technically a legume, which implies that they belengthy to a team of foods from a details plant household, many world consider them as a nut.

Peanuts contain a variety of polyphenols, antioxidants, flavonoids, and also amino acids. Research has shown all of these components to be valuable to human health and wellness.

According to the nutrient database that the United States Department of Agrisociety (USDA) has developed, 100 g of peanuts has 567 calories and also the complying with amounts of various other nutrients:

protein: 25.80 gfat: 49.24 gcarbohydrate: 16.13 gfiber: 8.50 gsugar: 4.72 g

The fats in peanuts are mostly healthful monounsaturated and also polyunsaturated fatty acids (PUFAs), although these nuts perform contain a smaller amount of saturated fats.

There are likewise plenty of minerals in 100 g of peanuts, including those below:

calcium: 92 milligrams (mg)iron: 4.58 mgmagnesium: 168 mgphosphorous: 376 mgpotassium: 705 mg

Peanuts likewise market the advantage of being even more affordable than many kind of various other nut ranges.

2. Almonds

Almonds have come to be increasingly well-known in current years, and they are currently conveniently easily accessible in many locations. They contain slightly much less protein than peanuts, yet make up for it with various other nutrients.

Almonds might be the perfect snack for human being who are in search of a healthful, protein-rich different to potato chips or pretzels.

According to the USDA, each 100 g of almonds has 579 calories and also has the following nutritional profile:

protein: 21.15 gfat: 49.93 gcarbohydrate: 21.55 gfiber: 12.50 gsugar: 4.35 g

Many of the fats in almonds are monounsaturated fats. Almonds are also wealthy in vitamins and minerals, such as:

calcium: 269 mgiron: 3.71 mgmagnesium: 270 mgphosphorous: 481 mgpotassium: 733 mgvitamin E: 25.63 mg

3. Pistachios

Pistachios contain plenty of protein and various other vital nutrients. They are additionally a resource of healthful fatty acids and antioxidants.

The renowned green nut is technically a seed of the pistachio tree, yet civilization primarily view it as a nut due to its appearance and also feel.

A examine publimelted in Nutrition Today detailed that eating pistachios has actually a useful effect on blood pressure and endothelial attribute, which may result in a diminished danger of heart-associated wellness worries.

According to the USDA database, eexceptionally 100 g of pistachios contains 560 calories and the complying with nutrient quantities:

protein: 20.16 gfat: 45.32 gcarbohydrate: 27.17 gfiber: 10.60 gsugar: 7.66 g

Healthful monounsaturated fatty acids and also PUFAs comprise a lot of of the fat content in pistachios.

While pistachios market fewer minerals than some other nuts, they contain a considerable 1,025 mg of potassium per 100 g.

Other remarkable vitamins and minerals in pistachios include:

calcium: 105 mgiron: 3.92 mgmagnesium: 121 mgphosphorous: 490 mg

4. Cashews


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Share on PinterestCashews are wealthy in monounsaturated fats.
Cashews have a creamy texture that provides them a good addition to many type of dishes and snacks.

As reported by the USDA, 100 g of cashews contains 553 calories and also the following nutrients:

protein: 18.22 gfat: 43.85 gcarbohydrate: 30.19 gfiber: 3.30 gsugar: 5.91 g

Most of the fats in cashews are monounsaturated fats.

The important vitamins and minerals in cashews include:

calcium: 37 mgiron: 6.68 mgmagnesium: 292 mgphosphorous: 593 mgpotassium: 660 mg

5. Walnuts

Walnuts are greater in calories than some other nuts despite being reduced in carbohydprices than many of them. The high calorie count is as a result of the very high fat content.

However before, the fats in walnuts are primarily PUFAs, which might offer numerous health benefits.

While walnuts are known for their healthful fat content, they are a good resource of protein and other nutrients too.

Alengthy via 654 calories per 100 g, the USDA list walnuts as containing:

protein: 15.23 gfat: 65.21 gcarbohydrate: 13.71 gfiber: 6.7 gsugar: 2.61 g

Walnuts have actually a slightly lower mineral content than other nuts:

calcium: 98 mgiron: 2.91 mgmagnesium: 158 mgphosphorous: 346 mgpotassium: 441 mg

Research publimelted in the British Journal of Nutrition states that walnuts are likewise a affluent resource of flavonoids and phenolic acid.

6. Hazelnuts

Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods.

Hazelnuts contain less protein than various other nuts however may comprise for it with various other health and wellness benefits.

According to a study publimelted in the Journal of Clinical Lipidology, hazelnuts might help reduce cholesterol.

In the USDA database, 100 g of hazelnuts consists of 628 calories as well as the following:

protein: 14.95 gfat: 60.75 gcarbohydrate: 16.70 gfiber: 9.7 gsugar: 4.34 g

This protein and also fat content renders hazelnuts more similar to walnuts than to other types of nut.

The majority of fats in hazelnuts are monounsaturated fats, but they encompass some polyunsaturated and also saturated fats in enhancement. Hazelnuts likewise contain the following:

calcium: 114 mgiron: 4.70 mgmagnesium: 163 mgphosphorous: 290 mgpotassium: 680 mg

Roasted, salted nuts have the right to include flavor and satiety to a savory trail mix, which deserve to relocation less healthful snacks, such as chips. However before, it is still finest to modeprice percentage sizes because of the added salt and also high calorie content.

Raw nuts are likewise a healthful and nutritious enhancement to a sweet trail mix that contains dried fruits. People through the urge to eat a candy bar or another sweet snack could uncover that sweet trail mix deserve to curb their cravings.

People on low-carb or low-sugar diets must keep in mind that dried fruits can have actually a high sugar content.

Eat them as a snack

Nuts are mostly all set to eat, making them the ideal snack at nearly any type of time of the day. However before, it is crucial to bear in mind that, although nuts contain healthful fats, they tend to be high in calories.

Drink nut milk

Nut milk does not have the very same properties as cow’s milk, however it may keep some of the flavor and benefits of the totality nuts.

Many type of grocery stores sell nut beverages, or world have the right to make simple versions of nut milk at residence to avoid added ingredients. Examples include almond milk, cashew milk, and hazelnut milk.

Use nut butters

Alengthy via peanut butter, many other forms of nut butter are available at markets and grocery stores. People have the right to add them to sandwiches or smoothies.

Sprinkle them on a salad

Adding a serving of nuts to a salad have the right to increase its protein and also nutrient content and make it more filling.


Eating nuts is advantageous for health and wellness as they might protect versus danger factors for heart illness and other health problems. However, it is feasible to eat as well many type of nuts.

Nuts are extremely high in calories, so eating a big number of nuts throughout the day deserve to cause world to exceed their taracquire calorie intake without realizing it. Doing so on a regular basis may result in weight obtain.

Nuts are additionally high in healthful fats, which are excellent for the body in moderation yet have the right to cause diarrhea and other worries in excess.

Roasted, salted nuts can include at leastern as much sodium to the diet as other salty snacks. Anyone eating salted nuts need to pay attention to the label to watch just how a lot sodium they are eating. Raw or dry-roasted nuts are an extra healthful different.

Some world might discover that nuts upcollection their digestive system. In this instance, eating as well many nuts may cause them to feel gassy, cramped, or bloated. Nuts are additionally a prevalent dietary allergy.


In a lot of instances, nuts are a safe and also healthful enhancement to the diet. Moderation is essential, as nuts are calorie thick.

Anyone that experiences digestive upset from eating nuts might desire to watch a physician. They may have an intolerance or be sensitive to certain components of nuts. Nuts are a common allergen, and also it is possible for people to develop an allergy that they did not have actually before.

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Anyone having an allergic reaction, such as swelling or itching in the throat or face, should speak eating nuts and also get immediate medical care. Severe nut allergies deserve to sometimes be fatal.