Almonds, hazelnuts, walnuts, cashews, macadamia nuts, Brazil nuts, peanuts, pecans – there is really a wide selection of nuts and there is something for every taste. Each nut is different and contains different nutrients. Therefore, the nutritional values vary from nut to nut.
In this post, we will provide you with an overview of the different nutritional values in nuts and introduce you to the fattiest, lowest-calorie, and most protein-rich nut.
The nutritional values of the different nuts at a glance
Since every nut is different, the nutritional values in nuts are not always the same.
In general, nuts contain a relatively high amount of fat ranging from about 50 to 73 grams of fat per 100 grams.
However, the fatty acids found in nuts are
predominantly unsaturated fatty acids
.
These fatty acids are
important for our body as they have an anti-inflammatory effect
and protect our cell membranes by keeping them permeable and flexible. Therefore, nuts should not be labeled as unhealthy food under any circumstances.
| Calories per 100g | Carbohydrates | Protein | Fat | |
| Almond | 612 kcal | 5.7g | 24.0 g | 53.0 g |
| Hazelnut | 655 kcal | 6g | 16.3g | 63.6g |
| Walnut | 723 kcal | 6.1g | 16.1g | 70.6g |
| Cashew | 598 kcal | 22.2g | 21.0 g | 47.1g |
| Peanut | 599 kcal | 7.5 g | 29.8g | 48.1g |
| Macadamia | 720 kcal | 4 g | 8.8g | 73.0 g |
| Brazil nut | 697 kcal | 4.1g | 17.0 g | 68.1g |
| Pecan nut | 690 kcal | 4.4g | 9.3g | 72 g |
Low in calories and fat: cashews and peanuts
The two nuts with
the lowest calorie density are cashew nuts
and peanuts. This is mainly because these two nuts also
contain less fat compared to other nuts.
So if you pay special attention to your diet and calorie intake, you should therefore go for cashews and peanuts.
But if you want to lose weight, you should also include nuts in your daily diet
, as they contain important nutrients and even a handful of nuts daily can help you lose weight.
Full of healthy fats: the macadamia and walnut
As can be seen in the table, the walnut and macadamia are the nuts with the highest calorie density. This is mainly because they contain a lot of fat. Since one gram of fat has 9 kcal and thus more calories than one gram of protein and one gram of carbohydrates, which have only 4 kcal per gram, nuts with a high fat content are higher in calories . However, it is important that the fatty acids contained in walnuts and macadamia nuts are mono- or polyunsaturated fatty acids. These fatty acids are important for our body and are not only contained in high amounts in the two nuts but also of particularly high quality. Learn more about why walnuts are a real superfood here.
Vegan Walnut Banana Bread
Ingredients
- 2 brown bananas
- 50 g oatmeal
- 100 g spelt flour
- 1 tbsp chia seeds
- 1 tablespoon crushed flaxseed
- 1 tsp. baking powder
- 60 g walnuts
- 1/2 tsp vanilla extract
- 70 ml plant-based drink
- 1 tablespoon coconut oil
- 1 tbsp cocoa powder (as desired)
Preparation
-
First, preheat your oven to 180 degrees (convection).
-
Next, use a fork to crush the 2 bananas into a porridge and then place the mixture in a bowl.
-
Next, place the walnuts in a food processor until they are crushed and add them to the bananas.
-
Then let the coconut oil melt and add it to your mixture.
-
Next, add the remaining ingredients to the bowl and mix all the ingredients well until a creamy dough is formed.
-
Then place the dough for the banana bread in a box tin. If necessary, lightly grease the mold.
-
If you want, you can also add a few whole walnut kernels on top of the dough as decoration.
-
Now put the banana bread in the oven for about 40 minutes. If the bread becomes too dark at the top, you can also cover it with some foil.
-
After the baking time, remove the banana bread from the oven and let it cool briefly. Then you can take the banana bread out of the mold and cut it into pieces.
Nutritional values
3 Tips to Keep Nuts from Becoming a Calorie Trap
Nuts are often labeled as unhealthy and a calorie trap, but here too the quantity is simply decisive. We have 3 tips for you so that nuts don't become a calorie trap.
-
If you eat nuts, you should be careful to eat consciously and
not snack on the nuts at the same time
.
If you eat consciously and are not distracted, you will feel full more quickly and you can really enjoy the taste of the nut. It is also important to always chew well. As a guideline for chewing, it is said that you
should
chew each bite about 30 times
before swallowing it.
-
If you eat nuts, you should not just take the nut wrapper, place it next to you and then go out to eat.
It is better if you take a handful of nuts (about 30 grams) per day from the package
, then put them in a bowl and then eat consciously.
-
In addition, you should make sure
to eat predominantly unprocessed nuts that are neither roasted nor salted
, as salt in combination with fat additionally stimulates the appetite.
Low-carb nuts: the macadamia and Brazil nut
If you are particularly careful
to
eat
low carb,
you should use macadamia and Brazil nuts when choosing your nuts
.
These two nuts contain comparatively few carbohydrates, but the fat content is relatively high.
Rich in protein: the peanut and almond
Nuts are also a healthy source of vegan protein . Peanuts and almonds in particular contain a particularly high proportion of proteins . The peanut contains almost a third of protein per 100g . The two nuts are therefore excellent vegetable protein sources that you can easily integrate into your diet.
Conclusion
Since each nut is different, it also contains different amounts of carbohydrates, proteins, and fats. In this post, we have given you an overview of the nutritional values in 8 different types of nuts and introduced you to the lowest-fat, highest-protein, and lowest-carbohydrate nuts. Of course, it is very important to eat a varied diet and therefore you should regularly integrate all types of nuts into your diet.
