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Best nuts for a healthy diet

Nuts (1 - 5)

	Pistachio Nuts1	Cashew Nuts2	Ginkgo Nuts (dried)3	Brazil Nuts (dried)4	Butternuts (dried)5	Beechnuts (dried)6	Pinyon Pine Nuts (dried)7	European Chestnuts (dried)8	Black Walnuts (dried)9	Hickory Nuts (dried)10

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	Pistachio Nuts	Cashew Nuts	Ginkgo Nuts (dried)	Brazil Nuts (dried)	Butternuts (dried)	Beechnuts (dried)	Pinyon Pine Nuts (dried)	European Chestnuts (dried)	Black Walnuts (dried)	Hickory Nuts (dried)
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Summary
Summary	General values (100) Sugars (77) Minerals (62) Vitamins (60) Fats (73) Amino acids (69)	General values (47) Sugars (46) Minerals (88) Vitamins (28) Fats (65) Amino acids (64)	General values (41) Sugars (88) Minerals (43) Vitamins (100) Fats (36) Amino acids (34)	General values (73) Sugars (42) Minerals (100) Vitamins (20) Fats (79) Amino acids (47)	General values (75) Sugars (10) Minerals (59) Vitamins (31) Fats (96) Amino acids (100)	General values (59) Sugars (38) Minerals (64) Vitamins (57) Fats (78) Amino acids (17)	General values (80) Sugars (20) Minerals (72) Vitamins (35) Fats (84) Amino acids (35)	General values (54) Sugars (95) Minerals (47) Vitamins (55) Fats (38) Amino acids (18)	General values (61) Sugars (51) Minerals (62) Vitamins (38) Fats (93) Amino acids (77)	General values (70) Sugars (18) Minerals (48) Vitamins (41) Fats (91) Amino acids (44)
General values
More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).	2342kJ	2314kJ	1456kJ	2757kJ	2561kJ	2410kJ	2632kJ	1565kJ	2590kJ	2749kJ
More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.	20.16g	18.22g	10.35g	14.32g	24.9g	6.2g	11.57g	6.39g	24.06g	12.72g
More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.	10.6g	3.3g	N.A.	7.5g	4.7g	N.A.	10.7g	11.7g	6.8g	6.4g
More 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.
More 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.	305µg	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	24µg	N.A.
More cyanidin per 100gCyanidin is a plant pigment that aids the body as an antioxidant and may have anti-cancer, anti-diabetes and anti-inflammatory effects.
More cyanidin per 100gCyanidin is a plant pigment that aids the body as an antioxidant and may have anti-cancer, anti-diabetes and anti-inflammatory effects.	7.33mg	N.A.	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
Less 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.
Less 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.	6.87g	5.81g	N.A.	2.33g	N.A.	N.A.	N.A.	N.A.	1g	N.A.
More glucose per 100gGlucose, also known as blood sugar, is the main source of energy.
More glucose per 100gGlucose, also known as blood sugar, is the main source of energy.	0.32g	0.05g	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	0.05g	N.A.
Less fructose per 100gFructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.
Less fructose per 100gFructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.	0.24g	0.05g	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	0.05g	N.A.
Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.	7.66g	5.91g	N.A.	2.33g	N.A.	N.A.	N.A.	N.A.	1.1g	N.A.
More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.	27.17g	30.19g	72.45g	11.74g	12.05g	33.5g	19.3g	77.31g	9.58g	18.25g
Total score for "Sugars"
Total score for "Sugars"
Minerals
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.	105mg	37mg	20mg	160mg	53mg	1mg	8mg	67mg	61mg	61mg
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.	3.92mg	6.68mg	1.6mg	2.43mg	4.02mg	2.46mg	3.06mg	2.38mg	3.12mg	2.12mg
More 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.
More 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.	1025mg	660mg	998mg	659mg	421mg	1017mg	628mg	986mg	523mg	436mg
More zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.
More zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.	2.2mg	5.78mg	0.67mg	4.06mg	3.13mg	0.36mg	4.28mg	0.35mg	3.37mg	4.31mg
More ash per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
More ash per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).	2.99g	2.54g	2.8g	3.43g	2.73g	3.7g	2.26g	2.4g	2.47g	2g
Total score for "Minerals"
Total score for "Minerals"
Vitamins
More 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.
More 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.	5.6mg	0.5mg	29.3mg	0.7mg	3.2mg	15.5mg	2mg	15mg	1.7mg	2mg
More vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.
More vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.	516IU	N.A.	1091IU	N.A.	124IU	N.A.	29IU	N.A.	40IU	131IU
More niacin per 100gNiacin 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.
More niacin per 100gNiacin 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.	1.3mg	1.06mg	11.73mg	0.29mg	1.04mg	0.88mg	4.37mg	0.85mg	0.47mg	0.91mg
More riboflavin per 100gRibolflavin (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.
More riboflavin per 100gRibolflavin (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.	0.16mg	0.06mg	0.18mg	0.04mg	0.15mg	0.37mg	0.22mg	0.36mg	0.13mg	0.13mg
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.	0.87mg	0.42mg	0.43mg	0.62mg	0.38mg	0.3mg	1.24mg	0.29mg	0.06mg	0.87mg
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.	5.91g	7.78g	0.38g	16.13g	1.31g	5.72g	9.38g	0.84g	3.48g	7.04g
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.	23.26g	23.8g	0.74g	23.88g	10.43g	21.89g	22.94g	1.53g	15.44g	32.61g
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.	14.38g	7.84g	0.74g	24.4g	42.74g	20.09g	25.67g	1.76g	36.44g	21.89g
More 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.
More 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.	45.32g	43.85g	2g	67.1g	56.98g	50g	60.98g	4.45g	59.33g	64.37g
Total score for "Fats"
Total score for "Fats"
Amino acids
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.	0.92g	0.79g	0.5g	0.52g	1.18g	0.24g	0.45g	0.25g	0.97g	0.58g
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.	1.6g	1.47g	0.76g	1.19g	2.2g	0.37g	0.83g	0.38g	1.68g	1.03g
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.	1.14g	0.93g	0.49g	0.49g	0.77g	0.37g	0.43g	0.38g	0.71g	0.5g
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.	0.68g	0.69g	0.64g	0.36g	0.94g	0.22g	0.37g	0.23g	0.72g	0.42g
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.	0.25g	0.29g	0.17g	0.14g	0.37g	0.07g	0.15g	0.07g	0.32g	0.14g
Total score for "Amino acids"
Total score for "Amino acids"