Nuts are a diverse food that provide a broad range of nutrients. However, there are many different types of nuts, each with their own distinct nutritional profile.
In this article, we’ll learn a lot more about all the common nut varieties and some lesser-known options too. For each nut, we summarize its characteristics and key nutritional data.
Unless otherwise stated, the source of all nutritional values is the USDA’s FoodData Central nutrition database.
In this list of nuts, you’ll see some varieties that are botanically true tree nuts, while others may have different botanical definitions.
For example, almonds are tree nuts but peanuts are classified as legumes and tiger nuts are technically small tubers. Despite this, all the varieties featured in this guide are known, packaged, and sold as nuts.
1) Acorns
Acorns aren’t as common in the diet as other nuts, but they can be consumed if they are appropriately prepared.
Note: The USDA does not provide nutritional data for an ounce serving of baru nuts. To keep all the data in this guide consistent, we therefore calculated baru nut’s nutritional data based on the USDA’s per-100g data. Monounsaturated and polyunsaturated fat data was unavailable.
Quick Facts
Baru nuts are botanically legumes.
There are approximately 20 baru nuts in an ounce (28.35g) serving.
You may know the name ‘walnut,’ but did you know there are two types of this nut?
The first is the English walnut, which is widely known as walnuts. However, there are also black walnuts, which are a distinct type of nut. English walnuts boast a milder flavor and, out of the two, are generally preferred for their taste.
Black walnuts are a seed that grow on trees, but are considered a tree nut for their allergenic potential. An ounce serving provides around 12–13 walnut halves.
In comparison to regular (English) walnuts, black walnut have fewer calories and less carbohydrates and fat, but they provide more protein.
Hazelnuts are flavorful nuts that are sold whole yet also feature in a wide range of processed foods; Turkey is the most significant commercial producer.
Hazelnuts are a true tree nut and an ounce serving contains about 20 nuts.
Hazelnuts are a common ingredient in processed foods for their flavoring properties. They’re commonly found in everything from chocolate bars and coffee blends to Nutella and other spreads.
Compared to more common nut varieties, hickory nuts are not as readily available for purchase. Since they can be more difficult to find, some people forage for them.
Nutritional values per ounce (28.35g) serving:
Calories: 186 kcal
Carbohydrates: 5.16 g
Fiber: 1.81 g
Sugars: — (not available)
Fat: 18.3 g
Saturated fat: 2.0 g
Monounsaturated fat: 9.24 g
Polyunsaturated fat: 6.21 g
Omega-3: 0.30 g
Omega-6: 5.84 g
Protein: 3.6 g
Quick Facts
Hickory nuts are true tree nuts and an ounce serving provides around 18–20 half pieces.
Marcona almonds are also known as ‘sweet almonds,’ and are produced in Spain. While they are a cultivar of almond, they have a distinct and unique appearance, flavor, and nutritional profile.
Like regular almonds, marcona almonds are botanical seeds that grow on trees. They are considered to be a tree nut based on allergenic potential. An ounce serving contains around 20–25 nuts.
As a more niche imported food product, marcona almonds typically have a higher price compared to common nuts.
12) Peanuts
Based on commercial production rates, peanuts are the most popular nut in the world, with China producing the most.
Pine nuts are very small nuts, yet they have a rich, buttery flavor. They are a key ingredient in pesto.
They grow on trees and are considered to be a tree nut despite being botanical seeds. An ounce (28.35g) serving roughly provides 160–170 pine nut kernels.
Unlike most other types of nuts, pistachios are typically sold in their shells. Iran and the United States are responsible for most of the global pistachio production.
Like several other nuts, pistachios are botanical seeds that grow on trees. They are considered to be tree nuts by the FDA. An ounce serving provides around 50 pistachio nut kernels.
Over recent years, pistachio products have become globally popular, including Dubai chocolate and pistachio-flavored bakery items and coffees.
Sacha inchi nuts, also known as ‘Inca peanuts,’ are primarily produced in South America. They are not as widely available as common nuts like peanuts and almonds.
Despite containing the word “nut” in their name, tiger nuts are technically tubers rather than nuts. They are produced in a wide range of countries globally.
Based on research into the dry nutritional composition of tiger nuts, we have calculated approximate average nutritional values for an ounce (28.35g) serving:
Comparison Table: How Do Nuts Compare Nutritionally?
The following table provides the key nutritional data for every nut featured in this guide for your quick reference:
Nut name
Calories
Carbs
Fat
Protein
Omega-3
Omega-6
Acorns
110
11.6g
6.78g
1.74g
0g
1.3g
Almonds
164
6.12g
14.1g
6.01g
0.01g
3.5g
Baru nuts
151
8.51g
11.34g
6.6g
—
—
Black walnuts
175
2.72g
16.8g
6.83g
0.76g
9.58g
Brazil nuts
187
3.32g
19.0g
4.05g
0.01g
6.78g
Cashew nuts
157
8.56g
12.4g
5.16g
0.02g
2.21g
Chestnuts
70
15.0g
0.62g
0.90g
0.03g
0.22g
Hazelnuts
178
4.73g
17.2g
4.25g
0.03g
2.22g
Hickory nuts
186
5.16g
18.3g
3.6g
0.30g
5.84g
Macadamia nuts
204
3.91g
21.5g
2.24g
0.06g
0.37g
Marcona almonds
170
5.01g
15.0g
5.99g
—
—
Peanuts
161
4.56g
13.9g
7.31g
0.001g
4.42g
Pecans
196
3.94g
20.4g
2.60g
0.28g
5.84g
Pili nuts
204
1.13g
22.6g
3.06g
—
—
Pine nuts
191
3.71g
19.4g
3.88g
0.05g
9.41g
Pistachios
159
7.71g
12.8g
5.73g
0.08g
4.0g
Sacha inchi nuts
170
5.0g
13.0g
8.99g
—
—
Tiger nuts
117
12.28g
7.1g
1.4g
0.1g
0.6g
Walnuts (English)
185
3.88g
18.5g
4.31g
2.57g
10.8g
Table 1: Nutrition facts comparison for all common types of nuts per ounce (28.35g) serving, covering calorie, carbohydrate, fat, protein, omega-3, and omega-6 content. Note: Omega-3 and omega-6 values were unavailable for baru nuts, marcona almonds, pili nuts, and sacha inchi nuts.
How to Sensibly Include Nuts In Your Diet
While nuts are a healthy choice, they are very energy-dense, so it’s important to consume them in the right amount.
For example, sitting with a large bag of salted nuts in front of you could easily lead to consuming multiple servings.
Here are some general tips for getting the right amount of nuts:
Serving size: A standard serving of nuts is approximately one ounce (28.35g), which is a small-to-medium handful.
Accuracy: Kitchen scales are very useful to ensure accurate weighing of nuts, as it’s easy to underestimate the weight of a small amount.
Best alternative: If you don’t have kitchen scales, a small-to-medium ‘handful’ should be approximately right.
Eat them with a meal: Incorporating nuts into a meal is more filling than consuming nuts alone. For example, you could pair them with a sandwich, a piece of fruit and a slice of cheese, or add them to porridge or yogurt.
Here are some great ways to include nuts in your diet:
Replace: Swap existing snacks you may be consuming for a handful of nuts.
As a topping: Add the nuts to your cereal, porridge, or yogurt.
Drinks: Enhance your favorite smoothie recipe with fiber, unsaturated fats, and a range of vitamins and minerals by adding some nuts to the blender.
Trail mixes: Create a trail mix using a combination of nuts, seeds, dried fruit, and dark chocolate pieces.
The Best Nuts For Different Diets
If you’re following a specific dietary plan, then some nuts may be better-suited to your way of eating than others:
Low-carb diets: Macadamia, pili, and pine nuts have the lowest carbohydrate content, making them the most ‘low-carb friendly’ options.
High-protein: Among the different nuts, almonds, baru nuts, black walnuts, peanuts, and sacha inchi nuts provide the most protein.
Low-fat and low-calorie: Due to their low fat content, chestnuts and tiger nuts are the best fit for individuals trying to manage their calorie or fat intake. They all contain less fat and overall calories than other nuts.
Are There Any Drawbacks To Eating Nuts?
Nuts are generally a healthy inclusion in the typical diet, providing a source of protein, unsaturated fats, and essential vitamins and minerals. The more common nut varieties, such as peanuts and almonds, are also relatively affordable and accessible food options.
However, like most foods, there are some context-dependent potential downsides to consider.
Allergies
Peanut and tree nut allergies are relatively common, and they can sometimes lead to severe allergic reactions.
Some packaged nuts are pre-salted for flavoring, which can help increase the palatability of nuts for many people.
If you prefer to eat salted nuts, that’s fine, but individuals monitoring their blood pressure and sodium intake should be aware of how much salt they’re consuming. Please discuss this with a healthcare provider for personalized guidance.
Frequently Asked Questions
If this guide hasn’t addressed any potential queries you may have, here are the answers to some of the most common questions people have about nuts.
Are nuts a good source of protein?
Nuts provide protein, but the exact amount they offer depends on the specific nut. Options like almonds and peanuts are on the higher end of protein found in nuts, while acorns, chestnuts, macadamia nuts, and tiger nuts contain lower amounts. Although nuts offer protein, they are not as high in protein per calorie compared to foods like lean meat, fish, beans, lentils, tofu, milk, and cheese.
Are nuts a whole food?
Nuts are considered whole foods, but nut products like almond flour and peanut butter are categorized as processed foods. However, not all processed foods are “bad” and many can be an excellent source of nutrients.
Almonds, baru nuts, black walnuts, Marcona almonds, peanuts, and sacha inchi nuts typically contain the most protein, with approximately 6–9 grams per ounce (28.35g) serving.
Which nuts have the most carbohydrates?
Chestnuts and tiger nuts are the highest-carbohydrate nuts, containing 12–15 grams per ounce (28.35g) serving.
Which nuts have the highest fat content?
Brazil nuts, pecans, pine nuts, pili nuts, and walnuts have the most dietary fat, providing 18.5–22.6g per ounce (28.35g) serving.
How can I save money on nuts?
If possible, buying nuts in bulk can provide greater value for money. All nuts contain beneficial nutrients, so choosing common nuts rather than lesser-known varieties can help to reduce costs.
Do nuts contain gluten?
Nuts are naturally free of gluten, but some nuts can be sold in flavored or seasoned varieties. These seasonings could potentially include gluten-containing ingredients, so it’s important to check the ingredient labels of such products carefully and look for any allergy warnings.
Final Thoughts
As we’ve seen in this guide, there are many types of nuts, each with their own unique characteristics and nutritional profile.
When sensibly included in a well-formulated dietary pattern, nuts can provide a range of nutritional benefits.
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
