Tag: Nutritional value of nuts

The Australian Dietary Guidelines and other health bodies recommend a 30g serving of nuts most days of the week. This portion size, often described as a 'healthy handful', can be challenging to visualize without a food scale. Understanding how much is 30 g of nuts for different varieties is crucial for managing your calorie intake while reaping the health benefits.

While many nuts are packed with nutrients, a 100g serving of cashews is often cited as a top contender, providing significantly more iron than many other popular varieties. This raises the question: Which nut provides the most iron when considering overall content and absorption?

With around 7 grams of protein per ounce, peanuts, though technically legumes, contain the most protein by far among commonly consumed nuts. When it comes to what kind of nut has the highest protein, the answer depends on whether you include this nutrient-dense powerhouse.

Although nuts are often associated with healthy fats, many varieties are also excellent sources of plant-based protein. While they may not provide as much protein per serving as animal products, certain nuts offer a significant protein boost and come packed with a variety of other essential nutrients. This makes understanding their role in a balanced diet crucial for anyone looking to optimize their nutrition.

Macadamia nuts contain the highest calorie count per 100 grams, with approximately 744 kcal, while cashews and pistachios are among the lower-calorie options. A 100-gram serving of dry nuts offers a significant energy boost, but the exact number of calories varies widely depending on the nut type, processing, and any added ingredients.

With approximately 718 calories per 100 grams, the macadamia is the nut with the highest calories, making it a powerful energy source. This tropical delight is prized not only for its creamy, buttery flavor but also for its rich nutritional profile, which is dominated by healthy fats that contribute to its high caloric density. While calorie-dense, macadamia nuts offer a host of health benefits, including supporting heart health and aiding weight management when consumed in moderation.