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Best nuts for a healthy diet

Nuts (1 - 5)

	Butternuts (dried)1	Pistachio Nuts2	Almonds3	Black Walnuts (dried)4	Cashew Nuts5	Brazil Nuts (dried)6	Pine Nuts (dried)7	Hazelnuts8	Hickory Nuts (dried)9	Pinyon Pine Nuts (dried)10

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	Butternuts (dried)	Pistachio Nuts	Almonds	Black Walnuts (dried)	Cashew Nuts	Brazil Nuts (dried)	Pine Nuts (dried)	Hazelnuts	Hickory Nuts (dried)	Pinyon Pine Nuts (dried)
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General values
Beta caroteneBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.
Beta caroteneBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.	N.A.	305µg	1µg	24µg	N.A.	N.A.	17µg	11µg	N.A.	N.A.
Energy (kcal)The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal)The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).	612kcal	560kcal	579kcal	619kcal	553kcal	659kcal	673kcal	628kcal	657kcal	629kcal
Alpha caroteneAlpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.
Alpha caroteneAlpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.	N.A.	10µg	N.A.	N.A.	N.A.	N.A.	N.A.	3µg	N.A.	N.A.
Lutein and zeaxanthinLutein and zeaxanthin are carotenoids found in the central part of the retina, called macula. They are antioxidants and play a key role in maintaining eye health.
Lutein and zeaxanthinLutein and zeaxanthin are carotenoids found in the central part of the retina, called macula. They are antioxidants and play a key role in maintaining eye health.	N.A.	2903µg	1µg	9µg	22µg	N.A.	9µg	92µg	N.A.	N.A.
Less phytosterols per 100gPhytosterols come from plants and have a similar function to the good cholesterol, assisting in lowering bad cholesterol.
Less phytosterols per 100gPhytosterols come from plants and have a similar function to the good cholesterol, assisting in lowering bad cholesterol.	N.A.	214mg	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Total score for "General values"
Total score for "General values"
Sugars
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.	N.A.	15	0	N.A.	22	15	N.A.	15	N.A.	N.A.
SucroseSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.
SucroseSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.	N.A.	6.87g	3.95g	1g	5.81g	2.33g	3.45g	4.2g	N.A.	N.A.
GlucoseGlucose, also known as blood sugar, is the main source of energy.
GlucoseGlucose, also known as blood sugar, is the main source of energy.	N.A.	0.32g	0.17g	0.05g	0.05g	N.A.	0.07g	0.07g	N.A.	N.A.
MaltoseMaltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.
MaltoseMaltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.	N.A.	0.17g	0.04g	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Sugars (total)The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Sugars (total)The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.	N.A.	7.66g	4.35g	1.1g	5.91g	2.33g	3.59g	4.34g	N.A.	N.A.
Total score for "Sugars"
Total score for "Sugars"
Minerals
PotassiumPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
PotassiumPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.	421mg	1025mg	733mg	523mg	660mg	659mg	597mg	680mg	436mg	628mg
ZincZinc plays an important part in cell division and in strengthening the immune system.
ZincZinc plays an important part in cell division and in strengthening the immune system.	3.13mg	2.2mg	3.12mg	3.37mg	5.78mg	4.06mg	6.45mg	2.45mg	4.31mg	4.28mg
CalciumCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
CalciumCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.	53mg	105mg	269mg	61mg	37mg	160mg	16mg	114mg	61mg	8mg
IronIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
IronIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.	4.02mg	3.92mg	3.71mg	3.12mg	6.68mg	2.43mg	5.53mg	4.7mg	2.12mg	3.06mg
MagnesiumMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
MagnesiumMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.	237mg	121mg	270mg	201mg	292mg	376mg	251mg	163mg	173mg	234mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
Vitamin CAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
Vitamin CAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.	3.2mg	5.6mg	N.A.	1.7mg	0.5mg	0.7mg	0.8mg	6.3mg	2mg	2mg
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.	1.04mg	1.3mg	3.62mg	0.47mg	1.06mg	0.29mg	4.39mg	1.8mg	0.91mg	4.37mg
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.	0.15mg	0.16mg	1.14mg	0.13mg	0.06mg	0.04mg	0.23mg	0.11mg	0.13mg	0.22mg
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.	0.63mg	0.52mg	0.47mg	1.66mg	0.86mg	0.18mg	0.31mg	0.92mg	1.75mg	0.21mg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.	0.38mg	0.87mg	0.2mg	0.06mg	0.42mg	0.62mg	0.36mg	0.64mg	0.87mg	1.24mg
Total score for "Vitamins"
Total score for "Vitamins"
Fats
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.	1.31g	5.91g	3.8g	3.48g	7.78g	16.13g	4.9g	4.46g	7.04g	9.38g
More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	10.43g	23.26g	31.55g	15.44g	23.8g	23.88g	18.76g	45.65g	32.61g	22.94g
More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	42.74g	14.38g	12.33g	36.44g	7.84g	24.4g	34.07g	7.92g	21.89g	25.67g
Less trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.
Less trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.	N.A.	N.A.	0.01g	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
LipidsLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
LipidsLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.	56.98g	45.32g	49.93g	59.33g	43.85g	67.1g	68.37g	60.75g	64.37g	60.98g
Total score for "Fats"
Total score for "Fats"
Amino acids
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.	0.37g	0.25g	0.21g	0.32g	0.29g	0.14g	0.11g	0.19g	0.14g	0.15g
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.	1.18g	0.92g	0.75g	0.97g	0.79g	0.52g	0.54g	0.55g	0.58g	0.45g
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.	2.2g	1.6g	1.47g	1.68g	1.47g	1.19g	0.99g	1.06g	1.03g	0.83g
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.	0.77g	1.14g	0.57g	0.71g	0.93g	0.49g	0.54g	0.42g	0.5g	0.43g
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.	0.94g	0.68g	0.6g	0.72g	0.69g	0.36g	0.37g	0.5g	0.42g	0.37g
Total score for "Amino acids"
Total score for "Amino acids"