All nuts are considered healthy as they contain protein, fiber and heart-healthy unsaturated fats. The American Dietetic Association explains that nuts might lower your risk of cancer, heart disease and diabetes. Nonetheless, nuts contain high amounts of fat and calories so you should eat them in moderation. The generally recognized amount per day is about a handful.
Walnut
One oz., or 28 g, of walnuts has more calories than many other nuts at 185 calories. It has 18.5 g of fat, 1.7 g of which is saturated and 15.9 g of which is unsaturated. Walnuts have no cholesterol, 4 g of carbs, 2 g of fiber and 4 g of protein. Walnuts give you no vitamin A or C, but do provide 2 percent daily value of calcium and 4 percent DV iron on a 2000-calorie diet. Walnuts have the most omega-3 fatty acids per serving out of all nuts.
Almonds
One oz. of almonds contains 163 calories. This serving size has 14 g of fat, 1.1 g of which is saturated and 12.2 g is unsaturated. Almonds have no cholesterol, 6 g of carbs, 3 g of fiber and 6 g of protein. Like walnuts, almonds do not provide vitamin A or C, but this serving size gives you 8 percent daily value of calcium and 6 percent DV iron.
Cashews
One oz. of cashews has the same amount of calories as almonds, with 163. It has 13.1 g of total fat, 10 g of which is unsaturated. Cashews have a little more saturated fat than some nuts, at 2.6 g. It has no cholesterol, 9 g carbs, 1 g fiber and 5 g protein. Cashews provide no vitamin A, vitamin C or calcium, but they do give you 10 percent daily value of iron.
Pistachios
One oz. of pistachios has 161 calories. It has 12.7 g of fat, 1.6 g of which is saturated and 10.5 g of which is unsaturated. It has no cholesterol, 8 g of carbs, 3 g of fiber and 5 g of protein. Pistachios have no vitamin A, 2 percent daily value of vitamin C, 2 percent DV calcium and 6 percent DV iron.
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