As vegetarians, lacto-vegetarians and vegans we need to ensure that we consume the right amount of protein in our daily diet. Eating nuts is a good way of ensuring that we get some of our essential protein but often the confusion is which nuts are nutritionally best for us. Here’s a table of information on nut nutrition for those who want to know and compare the nutrition value between the various nuts.
The nut nutrition information below is based on per 100g serving of raw nuts.
| Type of Nut | Energy (kj) | Kcal | Protein | Carbohydrates | Fat | Fibre | Other information |
| Almonds | 2408 kj | 575 kcal | 21.2g | 21.7g
3.9g of which sugar |
49.4g | 12.2g | Rich in vitamin E, B vitamins, essential minerals |
| Brazil | 2747 kj | 656 kcal | 14.3g | 12.3g
2.3g of which sugar |
66.4g | 7.5g | Good source of some vitamins and minerals |
| Cashew | 2314 kj | 553 kcal | 18.2g | 30.2g
5.9g of which sugar |
43.8g | 8.0g | Contains monounsaturated fat |
| Hazelnuts | 2875 kj | 696 kcal | 16.4g | 4.7g
2.9g of which sugar |
68.0g | 7.3g | Rich in unsaturated fat, vitamin B6 |
| Macadamia | 2960 kj | 720 kcal | 8.0g | 13.0g
0.0g of which sugar |
76.0g | 8.0g | Low in cholesterol & sodium |
| Pistachio | 2352 kj | 562 kcal | 20.3g | 27.5g
7.7g of which sugar |
45.4g | 10.3g | Rich source of vitamins and minerals |
| Peanuts | 2583 kj | 617 kcal | 16.8g | 21.4g
4.3g of which sugar |
56.3g | 9.0g | Rich in nutrients including vitamin E |
| Walnut | 2738 kj | 654 kcal | 15.2g | 13.7g
2.6g of which sugar |
65.2g | 6.7g | High in nutrients, contains many essential amino acids |
(above information obtained from manufacturers’ packaging)
All the above mentioned nuts are good for us and provide essential vitamins and minerals. The best option is to eat a small portion of mixed nuts.
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