What are the Nutritional Facts about Nuts?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Nuts are nutrient-dense foods rich in healthy fats, protein, fiber, vitamins, and minerals. Learn nuts nutrition facts and health benefits.
Introduction
Nuts are small but very powerful foods. Common nuts in India include almonds, cashews, walnuts, pistachios, peanuts, and macadamia. Nuts provide healthy fats, plant protein, fiber, vitamins, and minerals. When eaten in the right amount, nuts support heart health, brain function, and weight control.
Average Nutritional Value of Nuts (Raw – 30g / 1 Handful)
| Nutrient | Amount |
|---|---|
| Calories | 170–200 kcal |
| Protein | 5–7 g |
| Total Fat | 14–18 g |
| Healthy Fats (MUFA + PUFA) | 11–15 g |
| Carbohydrates | 6–8 g |
| Dietary Fibre | 2–3 g |
| Vitamin E | 2–7 mg |
| Magnesium | 40–80 mg |
| Potassium | 150–220 mg |
| Iron | 0.8–1.5 mg |
Values vary depending on nut type.
Key Nutrients in Nuts
1. Healthy Fats
- Support heart health
- Reduce bad cholesterol
- Provide long-lasting energy
2. Plant-Based Protein
- Helps build and maintain muscles
- Keeps you full
- Useful for vegetarian diets
3. Dietary Fibre
- Improves digestion
- Helps control appetite
- Supports gut health
4. Vitamins (E & B Complex)
- Vitamin E supports skin and immunity
- B vitamins support energy and brain health
5. Minerals
- Magnesium for muscles and nerves
- Zinc for immunity
- Potassium for blood pressure control
Health Benefits of Eating Nuts
- ❤️ Improves heart health
- 🧠 Supports brain function
- ⚖️ Helps with weight management
- 🛡️ Boosts immunity
- ✨ Improves skin and hair health
Are Nuts Good for Weight Loss?
Yes, nuts can help with weight loss when:
- Eaten in small portions (1 handful per day)
- Used as a snack instead of fried foods
- Combined with a balanced diet
Despite being high in calories, nuts help control hunger.
Who Should Limit Nuts?
- People with nut allergies
- Those on very low-calorie diets
- People with digestive issues (soak nuts if needed)
Healthy Ways to Eat Nuts
- Raw or dry roasted
- Soaked almonds and walnuts
- Added to oats, salads, or curd
- Avoid sugar-coated or heavily salted nuts
Conclusion
Nuts are nutrient-dense superfoods packed with healthy fats, protein, fibre, vitamins, and minerals. Eating a small amount daily can improve heart health, digestion, and overall wellness. Portion control is key due to high calorie content.