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Nut Nutritional Comparison Chart

A side by side comparison of the major nutrients in common nuts.

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Nuts are known for being high in fiber, protein, healthy fats, and a variety of vitamins and minerals, but they are not all created equal. Use this easy comparison chart to see how common nuts differ in nutritional content and choose the nut that is right for you.

The chart below lists the approximate nutritional content per one ounce (weight) for each type of nut as well as the approximate number of nuts per ounce. The amount of calories, fat (total, saturated, monounsaturated, polyunsaturated), carbohydrates, and fiber are listed.

Nutritional Content of Common Nuts (1 oz.)

Nutrients per 1 oz. (weight)
Nut VarietyApprox # of nutsCalories (kcal)Protein (g)Total Fat (g)Saturated Fat (g)Mono-
unsaturat-
ed Fat (g)
Poly-
unsaturat-
ed Fat (g)
Carbs (g)Fiber (g)
Almonds23160614193.564
Brazil Nuts619041947632
Cashews1816041338291
Hazelnuts211804171.513253
Macadamia Nuts112002223.5170.542
Pecans19 (halves)200320212643
Pine Nuts1651904201.55.51041
Pistachios491604181.57483
Walnuts14 (halves)1904181.52.51342
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