While most nuts provide a similar amount of calories per ounce, the nutritional makeup varies widely among the different types of nuts. Some nuts, such as cashews, are high in minerals, while others, such as macadamia nuts, tend to be higher in vitamins. Values below are for 1 oz. of raw nuts, unsalted. Dietary reference intake (DRI) percentages are for adults between the ages of 30 and 50. Values will vary slightly for other age groups.
Calories
A 1 oz. serving of most nuts contains between 157 and 204 calories. Cashews are at the lower end of this range, and macadamia nuts are at the higher end.
Carbohydrates
Most 1 oz. servings of nuts contain less than 10 carbohydrate grams. Some nuts, such as walnuts, have as little as 2.8 g of carbohydrates per serving.
Fat
The grams of fat in a 1 oz. serving of most nuts vary significantly. Cashews are at the lower end of the range, containing only 12 g of fat per serving, while pecans and macadamia nuts are at the higher end, containing 20 g and 22 g respectively.
Protein
Most nuts, such as peanuts, contain between 6 and 7 g of protein per oz. Pecans and macadamia nuts are lower in protein, however, containing approximately 2 g per oz.
Minerals
Most nuts tend to be high in magnesium. A 1 oz. serving of most types provides at least 10 percent of the DRI, with some types, such as almonds and cashews, providing as much as 20 percent of the DRI for women. Nuts are also a good source of copper. Even macadamia nuts, which are lower in copper than most other types, provide 24 percent of the DRI. Cashews are one of the highest in copper, providing 61 percent of the DRI. Cashews, walnuts and pistachios are also excellent sources of phosphorus. All three of these nuts supply over 20 percent of the DRI per ounce. Cashews, walnuts and pecans provide more than 10 percent of the DRI for zinc as well. Manganese is also found in large amounts in most nuts. While cashews and pistachios only supply 15 to 26 percent, some nuts such as pecans supply as much as 71 percent of the DRI for women. Unless salted, most nuts contain little to no sodium.
Fat-soluble Vitamins
While most nuts contain little to no vitamin A or D, there are two nuts that supply some vitamin E. One ounce of peanuts supplies 16 percent of the DRI, and the same amount of almonds supplies 46 percent. Cashews are a source of vitamin K, providing 8 percent of the DRI for men and 10 percent for women per ounce.
Water-soluble Vitamins
Nuts provide very little vitamin C, but some do provide small amounts of B vitamins. Cashews, peanuts, pistachios, almonds, pecans and macadamia nuts all provide more than 10 percent of the DRI for thiamine, with 1 oz. of macadamia nuts providing as much as 30 percent. Walnuts supply 13 percent of the DRI of vitamin B6, and pistachios supply 28 percent. Peanuts are high in folate and niacin, providing more than 15 percent of the DRI for each. One ounce of almonds supplies more than 20 percent of the DRI for riboflavin.
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