Nut Nutrition Comparison Charts

You may know how to measure the perfect one-ounce portion of almonds, but do you know how they measure up against other tree nuts? Crunchy and packed with fiber and protein, nuts are one of the healthiest foods you can snack on. They're also full of healthy fats your body needs and are nonperishable so you can keep a stash in your gym bag or purse when hunger strikes. As wonderful as they are, there is such a thing as too much of a good thing, which is calories in nuts. 

One ounce of nuts (about a handful) is the perfect serving size, but if you start mindlessly munching, then you could be consuming way more calories than you think. Here's a nutritional chart of many nuts for you to compare. 

Serving size = 1 oz.	Calories	Total Fat (g)	Sat. Fat (g)	Sodium (mg)	Fiber (g)	Protein (g)	Calcium (mg)
Almonds, raw (23 kernels)	164	14.3	1.1	0	3.4	6	70.4
Almonds, dry-roasted, salted (22 kernels)	170	15	1.1	96	3.4	6.3	75.5
Brazil nuts, dried (6 kernels)	186	18.8	4.3	1	2.1	4.1	45.4
Cashews, raw (18 kernels)	157	12.4	2.2	3	0.9	5.2	10.5
Cashews, oil-roasted, salted (18 kernels)	165	13.5	2.4	87	0.9	4.8	12.2
Hazelnuts, dry-roasted (18 kernels)	183	17.7	1.3	0	2.7	4.3	34.9

Peanuts and other related nuts:

Serving size = 1 oz.	Calories	Total Fat (g)	Sat. Fat (g)	Sodium (mg)	Fiber (g)	Protein (g)	Calcium (mg)
Macadamias, raw (12 kernels)	204	21.5	3.4	1	2.4	2.2	24.1
Macadamias, dry-roasted, salted (12 kernels)	203	21.6	3.4	75	2.3	2.2	19.8
Peanut, raw (31 kernels)	161	14	1.9	5	2.4	7.3	26.1
Peanut, oil-roasted, salted (31 kernels)	167	14.6	2.4	89	2.6	7.8	17
Pecan halves (19 halves)	196	20.4	1.8	0	2.7	2.6	19.8
Pine nuts, dried (167 kernels)	191	19.4	1.4	1	1	3.9	4.5
Pistachios, raw (49 kernels)	158	12.6	1.5	0	2.9	5.8	30.3
Pistachios, dry-roasted, salted (49 kernels)	161	13	1.6	115	2.9	6.1	31.2
Walnuts (14 halves)	185	18.5	1.7	1	1.9	4.3	27.8