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 100gCarbohydratesProteinFat
Almonds612 kcal5.7 g24.0 g53.0 g
Hazelnuts665 kcal6 g16.3 g63.6 g
Walnuts723 kcal6.1 g16.1 g70.6 g
Cashews598 kcal22.2 g21.0 g47.1 g
Peanuts599 kcal7.5 g29.8 g48.1 g
Macadamia720 kcal4 g8.8 g73.0 g
Brazil nut697 kcal4.1 g17.0 g68.1 g
Pecan nut690 kcal4.4 g9.3 g72 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.

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Vegan walnut banana bread


  • 2 brown bananas
  • 50 g oat flakes
  • 100 g spelt flour
  • 1 tbsp chia seeds
  • 1 tbsp linseeds
  • 1 tsp baking powder
  • 60 g walnuts
  • 1/2 tsp vanilla extract
  • 70 ml plant-based drink
  • 1 tbsp coconut oil
  • 1 tbsp cocoa powder (if desired)


  • 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.

  1.     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.
  2.     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.
  3.     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. 

Alexandra Wiesinger

Gesunde Ernährung spielt für mich sowohl persönlich als auch in meinem beruflichen Kontext eine große Rolle. Deswegen probiere ich gerne neue Rezepte aus und teile hier mit euch meine Tipps für einen gesunden Lebensstil und leckeres nahrhaftes Frühstück.   Dabei ist es mir besonders wichtig einen klaren Überblick über verschiedene Ernährungsthemen zu geben und euch alltagstaugliche Tipps mit an die Hand zu geben.   Mein liebstes Verival Produkt: das Himbeer-Kakao Sport Porridge mit Haferkleie. Zu meinem Lieblingsprodukt

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