Best nuts for a healthy diet

Nuts (1 - 5)
Butternuts (dried)Pistachio NutsAlmondsBlack Walnuts (dried)Cashew NutsBrazil Nuts (dried)Pine Nuts (dried)HazelnutsHickory Nuts (dried)Pinyon Pine Nuts (dried)
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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)
General values
Beta carotene per 100gBeta 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 carotene per 100gBeta 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) per 100gThe 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) per 100gThe 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 carotene per 100gAlpha 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 carotene per 100gAlpha 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 zeaxanthin per 100gLutein 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 zeaxanthin per 100gLutein 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.
Phytosterols per 100gPhytosterols come from plants and have a similar function to the good cholesterol, assisting in lowering bad cholesterol.
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.
Sucrose per 100gSucrose, 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.
Sucrose per 100gSucrose, 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.
Glucose per 100gGlucose, also known as blood sugar, is the main source of energy.
Glucose per 100gGlucose, 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.
Maltose per 100gMaltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.
Maltose per 100gMaltose 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) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Sugars (total) per 100gThe 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
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
Potassium per 100gPotassium 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
Zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.
Zinc per 100gZinc 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
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
Calcium per 100gCalcium 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
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
Iron per 100gIron 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
Magnesium per 100gMagnesium 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.
Magnesium per 100gMagnesium 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 C per 100gAlso 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 C per 100gAlso 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
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.
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
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.
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.
Lipids per 100gLipids 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.
Lipids per 100gLipids 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
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.
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
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.
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
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.
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
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
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
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.
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"
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