What do you guys mean by healthful nuts? Well it is just not about eating all the nuts which are good or contain good cholesterol. And these healthy nuts are always recommended in heart healthy diets.

The following list ranks 5 types of nuts in order of protein content and discuss their other nutritional benefit.

The nutrient measurements in each list are of 100 grams of raw nut.

healthy nuts


Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essentials nutrients.

Although peanuts are  technically a legume, which means that they belongs to a group of foods from a specific plant family, most people consider them as a nut.

Peanuts contain range of polypheonols, antioxidants, flavonoids, and amino acids.

Research has shown all of these components to be beneficial to human health.

According to the nutrient database that 100 g of peanuts contain 567 calories and the following quantities of other nutrients.

healthy nuts

Nutrients –

  1. Protein : 25.80 g
  2. Fat : 49.24 g
  3. Carbohydrates : 16.13 g
  4. Fiber : 8.50 g
  5. Sugar: 4.72 g

The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids, although these nuts do contain a smaller amount of saturated fat.

There are also plenty of mineral in 100 g of peanuts,

  1. Calcium: 92 milligrams
  2. Iron : 4.58 mg
  3. Magnesium : 168 mg
  4. Phosphorous : 376 mg
  5. Potassium : 705 mg


Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.

Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.


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

Nutritional profile :

  1. Protein : 21.15 g
  2. Fat : 49.93 g
  3. Carbohydrates : 21.55 g
  4. Fiber : 12.50 g
  5. Sugar : 4.35 g

Most of the fats in almonds are mono-saturated fats.

Almonds are also rich in vitamins and minerals,

  1. Calcium : 269 mg
  2. Iron : 3.71
  3. Phosphorous : 481 mg
  4. Magnesium : 270 mg
  5. Potassium : 733 mg
  6. Vitamin E : 25.63 mg


Pistachios contain plenty of protein and other vital nutrients

They are also a source of healthful fatty acids and antioxidants.

The popular green nut is technically a seed of the pistachio tree generally view it as a nut due to its appearance and feel. A study published in nutrition today noted that eating pistachios has a beneficial effects on blood pressure and endothelial function, which may lead to a reduced risk  of heart related health issues.

healthy nuts

According to the USDA  database, every 100 g of pistachios contain 560 calories and the following :

Nutrient quantities :

  1. Protein: 20.16 g
  2. Fat : 45.32 g
  3. Carbohydrates : 27.17 g
  4. Fiber : 10.60 g 
  5. Sugar : 7.66 g

Healthful monounsaturated fatty acids and PUFAs male up most of the fat content in pistachios. While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.

Other notable vitamins and mineral in pistachios includes :

  1. Calcium : 105 mg
  2. Iron : 3.92 mg
  3. Magnesium : 121 mg
  4. Phosphorous : 490 mg


Cashews have a creamy texture that makes them a great addition to many dishes and snacks.

 As reported by the USDA, 100 g of cashews contains 533 calories and

Nutrient quantities :

  1. Protein : 18.22 g
  2. Fat : 43.85 g
  3. Carbohydrates : 30.19 g
  4. Fiber : 3.30 g
  5. Sugar : 5.91 g

Most of the fats in cashews are monounsaturated fats.

The important vitamins and minerals includes :

  1. Calcium : 37 mg
  2. Iron : 6.68 mg
  3. Magnesium : 292 mg
  4. Phosphorous : 593 mg
  5. Potassium : 660 mg


Walnuts are higher in calories that some other nuts despite being lower in carbohydrates that many of them

The high calorie count is due to the very high fat content.

However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits. While walnuts are known as for their healthful fat content, they are a good source of protein and other nutrients as well.

Along with 654 calories per 100 g, the USDA list

Nutrient quantities :

  1. Protein : 15.23 g
  2. Fat : 65.21 g
  3. Carbohydrates : 13.71 g
  4. Fiber : 6.7 g
  5. Sugar : 2.61 g
Total Page Visits: 336 - Today Page Visits: 4