Nuts are an amazing, nutrient-rich food source that don’t get their due consideration. Besides being packed with protein and fiber, most nuts contain a great source of many heart-healthy substances such as unsaturated fats and Omega-3 fatty acids.
They are also loaded with antioxidants and are beneficial for type 2 diabetes and metabolic syndrome. Cholesterol and triglycerides? Nuts lower those too.
Assuming you’re not allergic to them, nuts are great for the body, but as with everything in in life, they should be eaten in moderation. After all, too much of anything can lead to undesirable results.
They are very high in calories, so if you’re not careful, you can end up racking up hundreds of calories with only a few bites. And we all know what too much calories does to one’s weight…
To help you moderate just how much calories you consume per handful, we have put together a convenient table that approximates how much calories are in a certain number of kernels of your favorite nuts.
By the way, peanuts are botanically not nuts because, unlike true nuts such as walnuts, almonds, cashews etc. which grow on trees, they grow underground. Peanuts are legumes like beans and peas; however for culinary, research and nutritional purposes, they are traditionally considered a nut and, thus, have a place in our table.
Plus, when people think about nuts, the first thing that usually comes to mind are peanuts.
| Nut | Number of Nuts | Calories |
|---|---|---|
| Almonds, raw | 14 | 97 |
| Almonds, dry-roasted, salted | 14 | 98 |
| Brazil nuts, dried | 3 | 93 |
| Cashews, raw | 10 | 98 |
| Cashews, oil-roasted, salted | 9 | 96 |
| Hazelnuts, dry-roasted | 10 | 102 |
| Macadamias, raw | 5 | 102 |
| Macadamias, dry-roasted, salted | 5 | 102 |
| Peanut, raw | 10 | 60 |
| Peanut, dry-roasted, salted | 10 | 86 |
| Pecan halves | 10 | 98 |
| Pine nuts, dried | 77 | 100 |
| Pistachios, dry-roasted, unsalted | 29 | 99 |
| Pistachios, oil-roasted, salted | 29 | 99 |
| Walnuts, dried | 13 | 104 |
