Raw nuts are rich sources of protein and healthy monounsaturated and polyunsaturated fats. These fats are essential for good health and may help lower cholesterol and protect against heart disease. According to the Kentucky University College of Agriculture, eating nuts in their raw state is preferable to eating roasted or toasted nuts, as raw nuts have more nutrients than cooked.
Almonds
One ounce of raw almonds provides around 165 calories. This equates to about seven calories for each nut. Almonds are also rich sources of antioxidants, selenium and vitamin E. In addition, one ounce of almonds provides 3.3 g of dietary fiber, which is about 10 percent of the recommended daily intake for an adult. High-fiber foods can support weight loss as they cause the stomach to retain food and therefore, you feel full longer.
Pecans
Raw pecans provide around 195 calories per ounce. This equates to about 10 calories per half nut. A study for the Journal of American Dietetic Association in March of 2000, undertaken by W.A. Morgan, et al, revealed that eating pecans regularly lowered total and "bad" LDL cholesterol in both low and high cholesterol participants. This can reduce the risk of heart disease.
Walnuts
A one-ounce serving of raw walnuts provides around 190 calories. This is equal to about 13 calories per half nut. Walnuts are a rich source of antioxidants and omega-3 fatty acids, which can help reduce the risk of heart disease.
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