Nuts are good sources of healthy proteins and essential fats. However, not all nuts come with same nutritional value. The nutritional value of nuts is evaluated according to the amount of calories and various nutrients present per serving. The best nuts are the ones that provide more nutrients and lesser amount of calorie per serving, whereas nuts that you can avoid are the ones that contain more calories and less protein than others. However, even the healthy nuts should be eaten in moderation to prevent energy imbalance that may lead to unintended weight gain.
From one ounce of pistachio you will get 160 calories. It supplies 6 grams of proteins and 13 grams of fats that include 10.9 grams of unsaturated fats. Pistachio is one of the best sources of vitamin B6. It is a moderate source of calcium and vitamins A and C.
One ounce of almonds provides 163 calories and contains 6 grams of protein and 14 grams of fats and 12 grams of unsaturated fats that are good for your health. In addition, almond is an excellent source of biotin and vitamin E.
Per ounce of cashew comes with 157 calories, 5 grams of proteins and 9 grams of unsaturated fats and 2 grams of saturated fats. Cashew is one of the best sources of copper, phosphorous and zinc.
While most nuts are rich sources of monounsaturated fats, walnut is loaded with polyunsaturated fats that include the heart friendly omega-3 fatty acids. Per one ounce serving of walnuts provide 13 grams of polyunsaturated fats, 4.3 grams of protein and 185 calories.
With 196 calories per ounce of serving, pecan nuts are not suitable for a weight loss diet. Moreover, its low protein content, with only 2.6 grams of protein per serving, does not make it an appropriate source of healthy protein. However, pecan is a good source of monounsaturated fats. Per ounce of pecan contains 12 grams of the essential fats.
One ounce of macadamia nuts is packed with 204 calories. It contains just 2.2 grams of protein. Hence, if you are looking for a low calorie and protein rich vegetarian food, macadamia nut is not suitable for you. It also contains higher amount of saturated fats than the other nuts.