Almonds, hazelnuts, walnuts, cashews, macadamia nuts, brazil nuts, peanuts, pecans – there really is a large selection of nuts and there is something for every taste. Each nut is different and contains different nutrients. That’s why the nutritional values vary from nut to nut.
In this article we will give you an overview of the different nutritional values in nuts and introduce you to the fattiest, lowest calorie and highest protein nut.
An overview of the nutritional values of the various nuts
Since every nut is different, the nutritional values in nuts are of course not always the same. In general, nuts contain a relatively large amount of fat, ranging from about 50 to 73 grams of fat per 100 grams. However, the fatty acids contained 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. Nuts should therefore never be labelled as unhealthy food.
|Calories per 100g||Carbohydrates||Protein||Fat|
|Almonds||612 kcal||5.7 g||24.0 g||53.0 g|
|Hazelnuts||665 kcal||6 g||16.3 g||63.6 g|
|Walnuts||723 kcal||6.1 g||16.1 g||70.6 g|
|Cashews||598 kcal||22.2 g||21.0 g||47.1 g|
|Peanuts||599 kcal||7.5 g||29.8 g||48.1 g|
|Macadamia||720 kcal||4 g||8.8 g||73.0 g|
|Brazil nut||697 kcal||4.1 g||17.0 g||68.1 g|
|Pecan nut||690 kcal||4.4 g||9.3 g||72 g|
Low in calories and fat: cashews and peanuts
The two nuts with the lowest calorie density are the cashew nut and the peanut. This is mainly due to the fact that these two nuts also contain less fat compared to other nuts. Therefore, if you pay special attention to your diet and calorie intake, you should choose cashews and peanuts. You should also include nuts in your daily diet if you want to lose weight, as they contain uiimportant nutrients and even a handful of nuts a day can help you to 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 due to the fact that they contain a lot of fat. As one gram of fat has 9 kcal and therefore 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 richer in calories. However, it is important to note 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 quantities in both nuts but are also of a particularly high quality. You can read more about why walnuts are a real superfood here.
Vegan walnut banana bread
- First preheat your oven to 180 degree.
- Next, mash the 2 bananas with a fork to a pulp and then put the mixture into a bowl.
- After that put the walnuts in a food processor until they are small and add them to the bananas.
- Then melt the coconut oil and add it to your mixture.
- Next, put all the remaining ingredients into the bowl and mix them well until you have a creamy dough.
- Then put the dough for the banana bread in a baking tray.
- If you like, you can also put some whole walnuts on top of the dough as decoration.
- Put the banana bread in the oven for about 40 minutes. If the top of the bread gets too dark, you can also cover it with foil.
- After baking take the banana bread out of the oven and let it cool down. Then you can take the banana bread out of the tray and cut it into pieces.
3 tips to prevent nuts from becoming a calorie trap
Nuts are often labelled as unhealthy and a calorie trap, but here too the quantity is decisive. We have 3 tips for you so that nuts do not become a calorie trap.
- When you eat nuts, you should be careful to eat consciously and not snack the nuts on the side. If you eat consciously and are not distracted, this will lead to a faster feeling of satiety and you can really enjoy the taste of the nut. It is also important to always chew well. As a guideline for chewing, you should chew each bite about 30 times before swallowing it.
- If you eat nuts, you shouldn’t just take the pack of nuts, put them next to you and then eat them. It is better to take a handful of nuts (about 30 grams) a day from the pack, put them in a bowl and then eat them consciously.
- You should also be careful to eat mainly unprocessed nuts that are neither roasted nor salted, as salt in combination with fat additionally stimulates the appetite.
Low-carbohydrate nuts: the macadamia and Brazil nut
If you are particularly careful to eat low carb, you should choose the macadamia and the brazil nut for your nut selection. These two nuts contain relatively 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 protein. The peanut even contains almost 30g of protein per 100g. The two nuts are therefore excellent vegetable protein sources that you can easily integrate into your diet.
Since every nut is different, it also contains different amounts of carbohydrates, proteins and fats. In this article we have given you an overview of the nutritional values in 8 different nut varieties and introduced you to the nuts with the lowest fat, highest protein and lowest carbohydrate content. Of course, it is very important to eat a varied diet and therefore you should integrate all nut varieties regularly into your diet.
Whoever hears the word “superfood” is more likely to think of chia seeds, maca, physalis, barley grass or goji berries. Only rarely would oats be found on this list. Yet the grain is considered one of the healthiest cereals of all and is thus a real “bedrock” in healthy nutrition.
Chia is technically called “Chia Salvia hispanica” and is, among other things, a “novel food”. In this article you will learn how this superfood affects our body and what makes chia seeds so healthy.
As the main ingredient of muesli or porridge, oat flakes are an indispensable part of many breakfast tables. They are also an important ingredient in sports nutrition, for example in muesli bars. They are considered a superfood and since they do not have to be transported halfway around the globe.
Whether brown, blanched, roasted, as slivers, flakes or whole. With their sweet, mild taste, almonds are popular with many people. But what makes the almond such a multi-talent? How is it grown and where does the almond come from?
Breakfast, Nutrition, Breakfast, Nutrition
Even our grandparents knew about the beneficial effects of the oat meal, and so the breakfast dish probably brings back old childhood memories for some.
For some time now, the breakfast classic has been gaining popularity again and is finding its way onto the menus of hip restaurants and digital food blogs.
You want to have a healthy breakfast, but don’t know how? And you don’t want to compromise on taste? In our guide, you’ll find out how to start the day tasty and with all the important nutrients at the same time.
Our gastrointestinal system is probably one of the most complex systems in our body. Do you want to increase your well-being? Then promote intestinal health. What is a healthy gut and what positive effects do oatmeal have on the gut? We will answer all these questions and more in the following article.
For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee. But that doesn’t have to be the case. There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat. You can find everything in the article!
Breakfast for children
Especially on weekdays, time is more than tight in the morning. Every additional action throws the plan into disarray. But the time for a healthy breakfast is the most important. Because with a balanced and fibre-rich breakfast, every child starts the day happier, more concentrated and, above all, healthier.
Strawberries, raspberries, blackberries, currants and cranberries – are they all the same or are there any differences? We will get to the bottom of this and clarify what to consider when buying berries. We will also explain why berries are good for health in general and for memory and heart in particular.
Nuts are excellent sources of nutrients – not only do they provide us with healthy fats, they also supply us with plenty of vitamins, minerals and trace elements. They should therefore not be missing in any nutritional plan. Nevertheless, many people label them as calorie bombs and avoid them in their diet in order to […]
Sleepyheads, beware! – If you like to spend a little more time in bed in the morning, but you still don’t want to skip breakfast, you’ve come to the right place. A secret tip for you: overnight oats. As the name already suggests, this healthy breakfast is prepared the day before with oats and fruit. […]