Although high in fat, mixed nuts do provide some protein as well as some necessary minerals. Unless otherwise noted, all values below are for 1 oz. of unsalted, dry roasted mixed nuts. Dietary Reference Intake (DRI) percentages are for adults under age 50. These percentages will differ for older adults, teens and children.
Calories
One ounce of mixed nuts contains 168 calories. Although a majority of these calories do come from fat, some come from carbohydrates, of which there are 7.2 g in 1 oz. There are also 2.6 g of fiber in 1 oz. of nuts.
Protein
Some of the calories in nuts also come from protein. There are 4.9 g of protein in 1 oz. of mixed nuts. This protein comes from 18 different amino acids, but nuts are not a complete protein because they do not contain all of the essential amino acids.
Fat
One ounce of mixed nuts contains 14.6 g of fat. This fat is, however, primarily the healthier monounsaturated fat. Like all plant foods, nuts contain no cholesterol.
Sodium
A 1 oz. serving of unsalted mixed nuts contains only 3 mg of sodium, which is less than 1 percent of the recommended daily maximum of 2,400 mg. A 1 oz. serving of salted nuts, however, contains 190 mg of sodium, which is 8 percent of the recommended daily maximum.
Minerals
Nuts provide numerous essential minerals. A 1 oz. serving provides 40 percent of the DRI for copper, which is important for iron metabolism. A serving also supplies 31 percent of the DRI for manganese for women and 24 percent for men. Manganese is essential for bone metabolism and for the metabolism of carbohydrates, cholesterol and amino acids. A 1 oz. serving of mixed nuts also supplies 15 percent or more of the DRI for both magnesium and phosphorus and approximately 10 percent of the DRI for zinc.
Vitamins
While not extremely rich in any one particular vitamin, mixed nuts do provide some water-soluble vitamins. A 1 oz. serving supplies 10 percent of the DRI of niacin for women and 8 percent for men. Niacin is essential for energy metabolism. One ounce of mixed nuts also provides more than 5 percent of the DRI for pantothenic acid and vitamin B6 as well as smaller amounts of thiamine and riboflavin. Mixed nuts contain none of the fat-soluble vitamins A and D.
Member Comments