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Nuts for Nuts: Nutrition Facts, Uses and More!

Stephanie Golub
Nov 22, 2022

Salted, honey roasted, candied, coated in chocolate, buttered… nuts are fantastic in any form. These savory snacks are actually fruits, botanically speaking. They have a single seed, a hard shell, and some sort of husk. Some examples of true “nuts” are chestnuts, hazelnuts, and acorns. Many of the “nuts” we grab off grocery store shelves like cashews, almonds, pistachios, and pecans, are technically drupes and seeds. In the culinary world, we’re all good with grouping these tree nuts together. Regardless of the nitty gritty classifications, nuts really are great for your overall health. Fiber, vitamins, minerals, and protein are all impressive pros to these small but mighty snacks. Because we’re such big fans, here’s the lowdown on our favorite members of the nut fam. 

Almonds 

Almonds are among the most versatile nuts. They add the perfect crunch in a lunchtime salad, are great in a green bean almondine, and make for fabulous sweet treats. The deliciousness doesn’t stop there. Almonds can be pressed into dairy-free milk and protein-packed, creamy nut butter. Their high levels of vitamin E, magnesium, and antioxidants make them a no-brainer for trail mixes, smoothies, and granola. 

Almond Nutrition Stats

(Per 1 ounce)

  • 165 calories
  • 14g fat
  • 6g protein
  • 3g fiber

Peanuts

Buy me some peanuts and crackerjacks! You might spot this crowd-favorite “non-nut” at your local bar, ball games, or pressed into smooth butters. Peanuts are actually legumes (part of the pea and lentil fam) with husk-like shells. The slightly-sweet seeds on the inside are what we all love to snack on. Although peanuts are higher in calories, they’re chock full of healthy fats, protein, and fiber. If you’re craving the flavor without the crunch, peanut butter makes for the perfect addition to stir fry sauces, meat marinades, or your morning oatmeal. 

Peanut Nutrition Stats: 

(Per 1 ounce)

  • 161 calories
  • 14g fat
  • 7g protein 
  • 2g fiber

Pistachios

Pistachios are a super trendy seed. These shelled gems come from the fruit of pistachio trees, typically grown in California, New Mexico, or Arizona. They taste salty, earthy, and have a touch of tang. On the food front, the options are endless. If you go the savory route, they’re great in whipped feta dips, summery salads, and are the perfect pine nut stand-in for pesto. Pistachios can definitely hold up the dessert fort too, as they’re the star in many ice creams, baklavas, puddings, and cakes. Like many of their nutty counterparts, they’re packed with protein, antioxidants, and unsaturated fats. 

Pistachio Nutrition Stats: 

(Per 1 ounce)

  • 159 calories
  • 13g fat
  • 6g protein 
  • 3g fiber

Walnuts 

Walnuts are tough cookies… literally. These tree nuts have an extremely hard shell that is pretty tricky to crack by hand. Once you finally break it open (fun cardio!), you’ll find the inner meat that looks strangely brain-like. Their sweet flavor and beefy texture lends itself well to baked goods, trail mixes, and veggie-friendly faux meat mixtures. They’re rich in Omega-3 fats, vitamins, and folic acids, making them a better-for-you addition to a balanced diet. 

Walnut Nutrition Stats: 

(Per 1 ounce)

  • 185 calories
  • 18g fat
  • 4g protein 
  • 2g fiber

The next time you need to tide yourself over until your next meal, grab a handful of nuts. Need to up your protein? Pop pistachios into your yogurt bowl. If you’re short on time, try out the creamy almond green beans in our Oven-Baked BBQ Pork Chop or Almond-Ginger Chicken Bowl!

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Nuts for Nuts: Nutrition Facts, Uses and More!