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Recent studies have shown that nuts can form a very healthful part of your diet, but they are high in calories and fat, so watch those portion sizes!
An ounce of almonds is about 18-23 nuts.
Unfortunately, most people measure nuts out by the handful and that can get you 50 or more at a time! That's probably more fat and calories than you were counting on.
For a fresh twist on salads, sprinkle a few slivered almonds or walnuts over the salad for crunch, taste, and texture.
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Nut or Seed Type
|
Serving Size
|
Calories
|
Fat (grams)
|
|
| acorn nuts |
1 oz |
110 |
7 |
| almonds |
1 oz |
165 |
15 |
| almonds - dry roasted |
1 oz |
170 |
16 |
| almonds - honey roasted unblanched |
1 oz |
170 |
15 |
| beechnuts |
1 oz |
163 |
14 |
| brazil nuts |
1 oz |
185 |
19 |
| breadnut tree seeds - dried |
1 oz |
105 |
1 |
| butternuts |
1 oz |
174 |
16 |
| cashews - dry roasted |
1 oz |
165 |
13 |
| cashews - oil roasted |
1 oz |
165 |
14 |
| chia seeds - dried |
1 oz |
134 |
7 |
| chestnuts - roasted |
1 cup |
350 |
3 |
| filberts - chopped |
1 oz |
180 |
18 |
| flaxseed |
1 tbsp |
60 |
5 |
| ginkgo nuts - dried |
1 oz |
99 |
1 |
| hazelnuts |
1 oz |
180 |
18 |
| hickorynuts - dried |
1 oz |
187 |
18 |
| lotus seeds - dried |
1 oz |
94 |
1 |
| lotus seeds - raw |
1 oz |
25 |
.2 |
| macadamia - dry roasted |
1 oz |
204 |
22 |
| macadamia - oil roasted |
1 oz |
205 |
22 |
| mixed - with peanuts, dry roasted |
1 oz |
170 |
15 |
| mixed - with peanuts, oil roasted |
1 oz |
175 |
16 |
| peanut butter - creamy style |
1 tbsp |
95 |
8 |
| peanuts - dry roasted |
1 oz |
160 |
13 |
| peanuts - oil roasted |
1 oz |
165 |
14 |
| pecans |
1 oz |
190 |
19 |
| pine nuts |
1 oz |
160 |
17 |
| pistachios |
1 oz |
165 |
14 |
| pumpkin seeds - dry roasted |
1 oz |
155 |
13 |
| squash seeds - dry roasted |
1 oz |
155 |
13 |
| sunflower seeds - dry roasted |
1 oz |
160 |
14 |
| walnuts - black |
1 oz |
170 |
16 |
| walnuts - english |
1 oz |
180 |
18 |
| watermelon seeds - dried |
1 oz |
160 |
13 |
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