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Best nuts for a healthy diet

Nuts (1 - 5)

	Butternuts (dried)1	Pistachio Nuts2	Almonds3	Black Walnuts (dried)4	Cashew Nuts5	Brazil Nuts (dried)6	Pine Nuts (dried)7	Hazelnuts8	Hickory Nuts (dried)9	English Walnuts10

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	Butternuts (dried)	Pistachio Nuts	Almonds	Black Walnuts (dried)	Cashew Nuts	Brazil Nuts (dried)	Pine Nuts (dried)	Hazelnuts	Hickory Nuts (dried)	English Walnuts
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General values
Beta carotene per 100gBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.
Beta carotene per 100gBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.	N.A.	305 µg	1 µg	24 µg	N.A.	N.A.	17 µg	11 µg	N.A.	12 µg
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).	612 kcal	560 kcal	579 kcal	619 kcal	553 kcal	659 kcal	673 kcal	628 kcal	657 kcal	654 kcal
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.	24.9 g	20.16 g	21.15 g	24.06 g	18.22 g	14.32 g	13.69 g	14.95 g	12.72 g	15.23 g
Alpha carotene per 100gAlpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.
Alpha carotene per 100gAlpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.	N.A.	10 µg	N.A.	N.A.	N.A.	N.A.	N.A.	3 µg	N.A.	N.A.
Lutein and zeaxanthin per 100gLutein and zeaxanthin are carotenoids found in the central part of the retina, called macula. They are antioxidants and play a key role in maintaining eye health.
Lutein and zeaxanthin per 100gLutein and zeaxanthin are carotenoids found in the central part of the retina, called macula. They are antioxidants and play a key role in maintaining eye health.	N.A.	2903 µg	1 µg	9 µg	22 µg	N.A.	9 µg	92 µg	N.A.	9 µg
Total score for "General values"
Total score for "General values"
Sugars
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.	N.A.	15	0	N.A.	22	15	N.A.	15	N.A.	N.A.
Sucrose per 100gSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.
Sucrose per 100gSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.	N.A.	6.87 g	3.95 g	1 g	5.81 g	2.33 g	3.45 g	4.2 g	N.A.	2.43 g
Glucose per 100gGlucose, also known as blood sugar, is the main source of energy.
Glucose per 100gGlucose, also known as blood sugar, is the main source of energy.	N.A.	0.32 g	0.17 g	0.05 g	0.05 g	N.A.	0.07 g	0.07 g	N.A.	0.08 g
Fructose per 100gFructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.
Fructose per 100gFructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.	N.A.	0.24 g	0.11 g	0.05 g	0.05 g	N.A.	0.07 g	0.07 g	N.A.	0.09 g
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.	N.A.	7.66 g	4.35 g	1.1 g	5.91 g	2.33 g	3.59 g	4.34 g	N.A.	2.61 g
Total score for "Sugars"
Total score for "Sugars"
Minerals
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.	421 mg	1025 mg	733 mg	523 mg	660 mg	659 mg	597 mg	680 mg	436 mg	441 mg
Zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.
Zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.	3.13 mg	2.2 mg	3.12 mg	3.37 mg	5.78 mg	4.06 mg	6.45 mg	2.45 mg	4.31 mg	3.09 mg
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.	53 mg	105 mg	269 mg	61 mg	37 mg	160 mg	16 mg	114 mg	61 mg	98 mg
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.	4.02 mg	3.92 mg	3.71 mg	3.12 mg	6.68 mg	2.43 mg	5.53 mg	4.7 mg	2.12 mg	2.91 mg
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.	237 mg	121 mg	270 mg	201 mg	292 mg	376 mg	251 mg	163 mg	173 mg	158 mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
Vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
Vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.	3.2 mg	5.6 mg	N.A.	1.7 mg	0.5 mg	0.7 mg	0.8 mg	6.3 mg	2 mg	1.3 mg
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.	1.04 mg	1.3 mg	3.62 mg	0.47 mg	1.06 mg	0.29 mg	4.39 mg	1.8 mg	0.91 mg	1.13 mg
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.	0.15 mg	0.16 mg	1.14 mg	0.13 mg	0.06 mg	0.04 mg	0.23 mg	0.11 mg	0.13 mg	0.15 mg
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.	0.63 mg	0.52 mg	0.47 mg	1.66 mg	0.86 mg	0.18 mg	0.31 mg	0.92 mg	1.75 mg	0.57 mg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.	0.38 mg	0.87 mg	0.2 mg	0.06 mg	0.42 mg	0.62 mg	0.36 mg	0.64 mg	0.87 mg	0.34 mg
Total score for "Vitamins"
Total score for "Vitamins"
Fats
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.	1.31 g	5.91 g	3.8 g	3.48 g	7.78 g	16.13 g	4.9 g	4.46 g	7.04 g	6.13 g
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	10.43 g	23.26 g	31.55 g	15.44 g	23.8 g	23.88 g	18.76 g	45.65 g	32.61 g	8.93 g
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	42.74 g	14.38 g	12.33 g	36.44 g	7.84 g	24.4 g	34.07 g	7.92 g	21.89 g	47.17 g
Trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.
Trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.	N.A.	N.A.	0.01 g	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.	56.98 g	45.32 g	49.93 g	59.33 g	43.85 g	67.1 g	68.37 g	60.75 g	64.37 g	65.21 g
Total score for "Fats"
Total score for "Fats"
Amino acids
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.	0.37 g	0.25 g	0.21 g	0.32 g	0.29 g	0.14 g	0.11 g	0.19 g	0.14 g	0.17 g
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.	1.18 g	0.92 g	0.75 g	0.97 g	0.79 g	0.52 g	0.54 g	0.55 g	0.58 g	0.63 g
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.	2.2 g	1.6 g	1.47 g	1.68 g	1.47 g	1.19 g	0.99 g	1.06 g	1.03 g	1.17 g
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.	0.77 g	1.14 g	0.57 g	0.71 g	0.93 g	0.49 g	0.54 g	0.42 g	0.5 g	0.42 g
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.	0.94 g	0.68 g	0.6 g	0.72 g	0.69 g	0.36 g	0.37 g	0.5 g	0.42 g	0.6 g
Total score for "Amino acids"
Total score for "Amino acids"

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