Nutritional Facts

HEALTH NUTS: RANKING NUTS

Here's our list of favorite nuts, ranked by their nutrient density. These varieties contain the most protein, fiber, B-vitamins, calcium, minerals, and vitamin E for the least amount of saturated fat:

1. Almonds
2. Filberts (hazelnuts)
3. Peanuts
4. Chestnuts
5. Pistachios
6. Walnuts
7. Cashews
8. Pecans
9. Macadamias

Almonds. Our "Top Nut" award goes to the almond. Here are the main nutrients in one ounce of almonds (a medium-size handful):

* 166 calories
* 5 grams of protein
* 14 grams of fat (90 percent unsaturated)
* 4 grams of fiber (the highest fiber content of any nut or seed), unblanched
* 80 milligrams of calcium
* 1.4 milligrams of zinc
* 1 milligram of iron
* 6.7 milligrams of vitamin E
* some B-vitamins, minerals, and selenium

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