The Ultimate Nut Guide Normalized Per Calorie
8/15/2019
This is a resource page to compare the various types of nuts. We all know nuts are super good for you but also quite
high in fat. So, it helps to know what kind of fat is found in a nut. What follows, is a breakdown of the various
types of fat found in each nut, percent breakdown is based on percent of calories coming from that macro. For example,
14% of the calories in almonds are protein, and 47% of calories in almonds are monounsaturated fats.
Nut
Mono.
Poly.
Saturated
Chestnuts
2%
1.1%
0.6%
Walnuts
22%
51%
4.9%
Almonds
47%
18%
5.6%
Hazelnuts
63%
11%
6.1%
Pistachios
37%
21%
8.5%
Peanuts
37%
23%
10%
Cashews
39%
13%
13%
Pine Nuts
32%
36%
13%
Macadamia Nuts
72%
1%
15%
Nut
Protein
$ / lb
Chestnuts
8%
10$
Walnuts
16%
5$
Almonds
14%
10$
Hazelnuts
9%
6$
Pistachios
14%
12$
Peanuts
16%
5$
Cashews
13%
13$
Pine Nuts
7%
14$
Macadamia Nuts
4%
18$
As you can see, the nuts with the lowest saturated fat are Chestnut, walnuts and hazelnuts. Chestnuts are quite
different from the various other nuts, as they're mostly carbohydrates whereas most other nuts are all fat.
Macadamia nuts come in last at 15% saturated fat, but it's worth noting that they're also the lowest in
omega-6 fatty acids, the type that cause inflammation.
The per pound cost above comes from Nuts.com . Nuts
are a bit costly, but you gotta remember that they're also very dense, about 10 times denser than fruits and vegetables
and thus a lot cheaper than they appear to be. So, a 10 lb bag of apples has roughly the same satiety as a 1 lb bag of
nuts. When determining fullness, your body normalizes for calories, not weight,
more on that later. So, if 1 lb of apples costs $1.50, then a $10 bag of nuts doesn't seem quite so bad.
If you're looking to cut your nut costs, sometimes the shelled versions are cheaper than the unshelled ones. You
can look at as an activity. Unshell them while you watch netflix or when you go out to the movies: it's pretty easy to sneak
nuts in your pockets ;)
Now, let's compare the electrolytes. You'll notice nuts are generally high in magnesium and nice and low in calcium and sodium.
Almonds are a clear winner in the calcium department. And most brands will fortify their almond milk with even more calcium.
And, to counter all this overzealous calcium fortification, if you want to optimize your
magnesium to calcium ratio as high as possible, Chestnuts, cashews and pine nuts are a clear winner.
Nut
Magnesium
Potassium
Chestnuts
18%
11%
Walnuts
15%
5%
Almonds
22%
7%
Hazelnuts
12%
6%
Pistachios
10%
11%
Peanuts
14%
6%
Cashews
25%
7%
Pine Nuts
18%
6%
Macadamia Nuts
9%
3%
Nut
Phosphorous
Calcium
Chestnuts
12%
3%
Walnuts
24%
4%
Almonds
24%
18%
Hazelnuts
13%
7%
Pistachios
25%
8%
Peanuts
17%
4%
Cashews
31%
3%
Pine Nuts
2%
1%
Macadamia Nuts
7%
5%
Sodium is pretty much 0 for all the above. Keep in mind, all these values are for raw versions of the nuts.
If you buy a dry roasted bag of anything from
above, chances are, it's going to have a lot of salt in it!
Of course, there's many ways to consume nuts. You can make milk out them! Here's a recipe for
Hazelnut milk .
COMPARE FOODS
select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini vs
select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini