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Nuts

Calories in Nuts: Nutritional facts (Carbs, Fiber, Protein, Fat) for Nuts Types

Calories in nuts vary based on type and serving size. A 100g portion of raw macadamia nuts contain 718 calories, while 100g of raw cashews provide 553 calories. A 1-ounce serving (28g) of raw almonds offers 164 calories (8% DV), 14.2g fat (18% DV), 6.0g protein (12% DV), and 6.1g carbohydrates (2% DV). An ounce (28.35g) of raw walnut halves offers 185 calories, 18.5g of fat (24% DV), 4.32g of protein (9% DV), and 3.89g of carbohydrates (1% DV). Research shows that regular nut consumption is linked to improved health markers. Nuts supply beneficial unsaturated fats, plant-based protein, dietary fiber, and essential vitamins like Vitamin E (48% DV in 1 oz almonds) and B vitamins (Thiamin 21% DV in 1 oz pistachios), minerals including magnesium (20% DV in 1 oz cashews), copper (69% DV in 1 oz cashews), manganese (76% DV in 1 oz hazelnuts), and selenium (989% DV in 1 oz Brazil nuts).

Common nut types include almonds, walnuts, pecans, cashews, pistachios, Brazil nuts, hazelnuts, macadamia nuts, pine nuts, and peanuts (a legume often grouped with nuts). China, the United States, and Turkey lead global tree nut production. Consumption volumes are highest in China, the USA, and the European Union. Nut prices have trended upward over the past two decades, influenced by factors like weather impacting harvests, rising global demand driven by health awareness, and increased production costs.

Nuts feature prominently in global cuisines to enhance both savory and sweet dishes. Popular main courses with nuts include Pesto Pasta at Olive Garden and Carrabba's, and Kung Pao Chicken at P.F. Chang's and Panda Express. Desserts with nuts include Pecan Pie at The Cheesecake Factory and Cracker Barrel, and Almond Croissants at Panera Bread and Starbucks. Health organizations recommend a daily intake of 42g (1.5oz) of nuts, which supplies 160-200 calories depending on the specific nut. Burning these nut calories can be achieved through activities like 30 minutes of jogging or 30 minutes of cycling at moderate intensity.

Nuts nutrition

1 Nuts (small) contains approximately 718 calories, 13.8g of carbs, 7.91g of protein, 8.6g of fiber and 4.57g of sugar.
  • Cashew Nuts Calories (Nutritional Facts)
  • Hazelnuts Calories (Nutritional Facts)
  • Pecan Calories (Nutritional Facts)
  • Walnuts Calories (Nutritional Facts)
  • Brazil Nuts Calories (Nutritional Facts)
  • Pistachio Nuts Calories (Nutritional Facts)
  • Macadamia Nuts Calories (Nutritional Facts)
  • Almond Nuts Calories (Nutritional Facts)
  • Peanuts Calories (Nutritional Facts)
  • Sugar in Nuts
  • Fiber in Nuts
  • Protein in Nuts
  • Carbs in Nuts
  • Fat in Nuts
  • Vitamins in Nuts
  • Minerals in Nuts

Cashew Nuts Calories (Nutritional Facts)

A one-cup serving of whole raw cashew nuts (113g) contains 625 calories, 49.6g of fat (64% DV), 20.6g of protein (41% DV), and 34.1g of carbohydrates (12% DV). One tablespoon of chopped raw cashew nuts (8g) provides 44 calories, 3.5g of fat (4% DV), 1.5g of protein (3% DV), and 2.4g of carbohydrates (1% DV). One ounce (28.35g) of raw cashew nuts has 157 calories, 12.4g of fat (16% DV), 5.17g of protein (10% DV), and 8.56g of carbohydrates (3% DV). Oil-roasted cashews contain 163 calories per ounce (28.35g), 13.1g of fat (17% DV), 4.34g of protein (9% DV), and 9.27g of carbohydrates (3% DV).

A one-cup serving of whole raw hazelnuts (115g) contains 700-800 calories, 69.8g of fat (90% DV), 17.2g of protein in hazelnuts (34% DV), and 19.1g of carbohydrates (7% DV). One tablespoon of chopped raw hazelnuts (10g) provides 63 calories, 6.1g of fat (8% DV), 1.5g of protein (3% DV), and 1.7g of carbohydrates (1% DV). One ounce (28.35g) of raw hazelnuts has 178 calories, 17.2g of fat (22% DV), 4.25g of protein (9% DV), and 4.73g of carbohydrates (2% DV). Dry-roasted hazelnuts contain 183 calories per ounce (28.35g), 17.7g of fat (23% DV), 4.29g of protein (9% DV), and 5.31g of carbohydrates (2% DV).

A one-cup serving of raw pecan halves (99g) contains 684 calories, 71.2g of fat (91% DV), 9.08g of protein (18% DV), and 13.7g of carbohydrates (5% DV). One tablespoon of chopped raw pecans (7.5g) provides 52 calories, 5.4g of fat (7% DV), 0.69g of protein (1% DV), and 1.0g of carbohydrates (0.4% DV). One ounce (28.35g) of raw pecan halves has 196 calories, 20.4g of fat (26% DV), 2.61g of protein (5% DV), and 3.93g of carbohydrates (1% DV). Dry-roasted pecans contain 199 calories per ounce (28.35g), 20.9g of fat (27% DV), 2.67g of protein (5% DV), and 4.07g of carbohydrates (1% DV).

A one-cup serving of raw walnut halves (100g, as database uses 100g for cup measure) contains 654 calories, 65.2g of fat (84% DV), 15.2g of protein in walnuts (30% DV), and 13.7g of carbohydrates (5% DV). One tablespoon of chopped raw walnuts (7.5g) provides 49 calories, 4.9g of fat (6% DV), 1.1g of protein (2% DV), and 1.0g of carbohydrates (0.4% DV). One ounce (28.35g) of raw walnut halves has 185 calories, 18.5g of fat (24% DV), 4.32g of protein (9% DV), and 3.89g of carbohydrates (1% DV).

A one-cup serving of whole dried, unblanched Brazil nuts (133g) contains 874 calories, 88.7g of fat (114% DV), 19.0g of protein (38% DV), and 16.1g of carbohydrates (6% DV). One tablespoon of chopped dried Brazil nuts (8.5g) provides 56 calories, 5.7g of fat (7% DV), 1.2g of protein (2% DV), and 1.0g of carbohydrates (0.4% DV). One ounce (28.35g) of dried, unblanched Brazil nuts has 187 calories, 19.0g of fat (24% DV), 4.06g of protein (8% DV), and 3.46g of carbohydrates (1% DV).

A one-cup serving of raw pistachio nuts (123g) contains 689 calories, 55.7g of fat (71% DV), 24.8g of protein (50% DV), and 34.0g of carbohydrates (12% DV). One tablespoon of chopped raw pistachios (8g) provides 45 calories, 3.6g of fat (5% DV), 1.6g of protein (3% DV), and 2.2g of carbohydrates (1% DV). One ounce (28.35g) of raw pistachio nuts has 159 calories, 12.8g of fat (16% DV), 5.73g of protein (11% DV), and 7.81g of carbohydrates (3% DV). The Pistachio nutrition facts for 100g serving of raw pistachios include 560 calories, 45.1g of fat (58% DV), 20.2g of protein (40% DV), 27.5g of carbohydrates (10% DV), 10.6g of fiber (38% DV), and 7.7g of sugar. Dry-roasted pistachios contain 162 calories per ounce (28.35g), 13.0g of fat (17% DV), 5.95g of protein (12% DV), and 8.25g of carbohydrates (3% DV).

A one-cup serving of whole or halved raw macadamia nuts (134g) contains 962 calories, 102g of fat (130% DV), 10.6g of protein (21% DV), and 18.5g of carbohydrates (7% DV). One tablespoon of chopped raw macadamia nuts (8.5g) provides 61 calories, 6.4g of fat (8% DV), 0.67g of protein (1% DV), and 1.2g of carbohydrates (0.4% DV). One ounce (28.35g) of raw macadamia nuts has 204 calories, 21.5g of fat (27% DV), 2.24g of protein (4% DV), and 3.90g of carbohydrates (1% DV). The calories in 1 macadamia nut (raw kernel, average weight 2.3g) are 17 calories. A 100g raw macadamia nut contains 718 calories, 75.8g of fat (97% DV), 7.91g of protein (16% DV), and 13.8g of carbohydrates (5% DV). Dry-roasted macadamia nuts contain 204 calories per ounce (28.35g), 21.6g of fat (28% DV), 2.08g of protein (4% DV), and 4.08g of carbohydrates (1% DV).

A one-cup serving of whole raw almonds (143g) contains 828 calories, 71.4g of fat (92% DV), 30.2g of protein (60% DV), and 30.8g of carbohydrates (11% DV). One tablespoon of slivered raw almonds (6g) provides 35 calories, 3.0g of fat (4% DV), 1.3g of protein (3% DV), and 1.3g of carbohydrates (0.5% DV). One ounce (28.35g) of raw almonds has 164 calories, 14.2g of fat (18% DV), 6.0g of protein (12% DV), and 6.12g of carbohydrates (2% DV). Almonds nutrition facts for 100g show raw almonds provide 579 calories, 49.9g of fat (64% DV), 21.2g of protein (42% DV), 21.6g of carbohydrates (8% DV), 12.5g of fiber (45% DV), and 4.35g of sugar. Dry-roasted almonds contain 169 calories per ounce (28.35g), 14.8g of fat (19% DV), 5.94g of protein (12% DV), and 6.57g of carbohydrates (2% DV).

A one-cup serving of raw peanuts (146g) contains 828 calories, 72.0g of fat (92% DV), 37.7g of protein (75% DV), and 23.5g of carbohydrates (9% DV). One tablespoon of chopped raw peanuts (9g) provides 51 calories, 4.4g of fat (6% DV), 2.3g of protein (5% DV), and 1.4g of carbohydrates (1% DV). One ounce (28.35g) of raw peanuts has 161 calories, 14.0g of fat (18% DV), 7.31g of protein (15% DV), and 4.57g of carbohydrates (2% DV). Oil-roasted peanuts contain 167 calories per ounce (28.35g), 14.1g of fat (18% DV), 6.68g of protein (13% DV), and 6.05g of carbohydrates (2% DV).

One ounce (28.35g) of raw cashew nuts contains 1.68g of sugar. One ounce (28.35g) of raw hazelnuts contains 1.23g of sugar. One ounce (28.35g) of raw pecans contains 1.12g of sugar. One ounce (28.35g) of raw walnuts contains 0.74g of sugar. One ounce (28.35g) of dried Brazil nuts contains 0.66g of sugar. One ounce (28.35g) of raw pistachios contains 2.17g of sugar. One ounce (28.35g) of raw macadamia nuts contains 1.29g of sugar. One ounce (28.35g) of raw almonds contains 1.23g of sugar. One ounce (28.35g) of raw peanuts contains 1.34g of sugar.

One ounce (28.35g) of raw cashew nuts provides 0.9g of dietary fiber (3% DV). One ounce (28.35g) of raw hazelnuts provides 2.8g of dietary fiber (10% DV). One ounce (28.35g) of raw pecans provides 2.7g of dietary fiber (10% DV). One ounce (28.35g) of raw walnuts provides 1.9g of dietary fiber (7% DV). One ounce (28.35g) of dried Brazil nuts provides 2.1g of dietary fiber (8% DV). One ounce (28.35g) of raw pistachios provides 3.0g of dietary fiber (11% DV). One ounce (28.35g) of raw macadamia nuts provides 2.4g of dietary fiber (9% DV). One ounce (28.35g) of raw almonds provides 3.5g of dietary fiber (13% DV). One ounce (28.35g) of raw peanuts provides 2.4g of dietary fiber (9% DV).

One ounce (28.35g) of raw cashew nuts supplies 5.17g of protein (10% DV). One ounce (28.35g) of raw hazelnuts supplies 4.25g of protein (9% DV). One ounce (28.35g) of raw pecans supplies 2.61g of protein (5% DV). One ounce (28.35g) of raw walnuts supplies 4.32g of protein (9% DV). One ounce (28.35g) of dried Brazil nuts supplies 4.06g of protein (8% DV). One ounce (28.35g) of raw pistachios supplies 5.73g of protein (11% DV). One ounce (28.35g) of raw macadamia nuts supplies 2.24g of protein (4% DV). One ounce (28.35g) of raw almonds supplies 6.0g of protein (12% DV). One ounce (28.35g) of raw peanuts supplies 7.31g of protein (15% DV).

One ounce (28.35g) of raw cashew nuts contains 8.56g of total carbohydrates (3% DV). One ounce (28.35g) of raw hazelnuts contains 4.73g of total carbohydrates (2% DV). One ounce (28.35g) of raw pecans contains 3.93g of total carbohydrates (1% DV). One ounce (28.35g) of raw walnuts contains 3.89g of total carbohydrates (1% DV). One ounce (28.35g) of dried Brazil nuts contains 3.46g of total carbohydrates (1% DV). One ounce (28.35g) of raw pistachios contains 7.81g of total carbohydrates (3% DV). One ounce (28.35g) of raw macadamia nuts contains 3.90g of total carbohydrates (1% DV). One ounce (28.35g) of raw almonds contains 6.12g of total carbohydrates (2% DV). One ounce (28.35g) of raw peanuts contains 4.57g of total carbohydrates (2% DV).

One ounce (28.35g) of raw cashew nuts provides 12.4g of total fat (16% DV). One ounce (28.35g) of raw hazelnuts provides 17.2g of total fat (22% DV). One ounce (28.35g) of raw pecans provides 20.4g of total fat (26% DV). One ounce (28.35g) of raw walnuts provides 18.5g of total fat (24% DV). One ounce (28.35g) of dried Brazil nuts provides 19.0g of total fat (24% DV). One ounce (28.35g) of raw pistachios provides 12.8g of total fat (16% DV). One ounce (28.35g) of raw macadamia nuts provides 21.5g of total fat (27% DV). One ounce (28.35g) of raw almonds provides 14.2g of total fat (18% DV). One ounce (28.35g) of raw peanuts provides 14.0g of total fat (18% DV).

One ounce (28.35g) of raw cashew nuts contains vitamin K (9.7mcg, 8% DV), thiamin (0.12mg, 10% DV), and vitamin B6 (0.12mg, 7% DV). One ounce (28.35g) of raw hazelnuts contains vitamin E (4.3mg, 28% DV), thiamin (0.18mg, 15% DV), folate (32mcg DFE, 8% DV), and vitamin B6 (0.16mg, 9% DV). One ounce (28.35g) of raw pecans contains vitamin E (0.4mg, 3% DV), thiamin (0.19mg, 16% DV), and vitamin A (15 IU, 1% DV). One ounce (28.35g) of raw walnuts contains folate (27.8mcg DFE, 7% DV), thiamin (0.1mg, 8% DV), and vitamin B6 (0.15mg, 9% DV). One ounce (28.35g) of dried Brazil nuts contains vitamin E (1.6mg, 11% DV) and thiamin (0.17mg, 15% DV). One ounce (28.35g) of raw pistachios contains thiamin (0.25mg, 21% DV), vitamin B6 (0.48mg, 28% DV), vitamin A (14.7mcg RAE, 2% DV), and vitamin K (3.7mcg, 3% DV). One ounce (28.35g) of raw macadamia nuts contains thiamin (0.34mg, 28% DV) and niacin (0.7mg NE, 4% DV). One ounce (28.35g) of raw almonds contains vitamin E (7.26mg, 48% DV), riboflavin (0.32mg, 25% DV), and niacin (1.03mg NE, 6% DV). One ounce (28.35g) of raw peanuts contains niacin (3.4mg NE, 21% DV), folate (68mcg DFE, 17% DV), thiamin (0.18mg, 15% DV), vitamin E (2.4mg, 16% DV), and vitamin B6 (0.1mg, 6% DV).

One ounce (28.35g) of raw cashew nuts supplies copper (0.62mg, 69% DV), manganese (0.47mg, 20% DV), magnesium (83mg, 20% DV), phosphorus (168mg, 13% DV), zinc (1.64mg, 15% DV), iron (1.89mg, 11% DV), and selenium (5.6mcg, 10% DV). One ounce (28.35g) of raw hazelnuts supplies manganese (1.75mg, 76% DV), copper (0.5mg, 56% DV), magnesium (46mg, 11% DV), phosphorus (82mg, 7% DV), iron (1.33mg, 7% DV), and potassium (193mg, 4% DV). One ounce (28.35g) of raw pecans supplies manganese (1.28mg, 56% DV), copper (0.34mg, 38% DV), zinc (1.29mg, 12% DV), phosphorus (78.5mg, 6% DV), and magnesium (34.3mg, 8% DV). One ounce (28.35g) of raw walnuts supplies copper (0.45mg, 50% DV), manganese (0.97mg, 42% DV), magnesium (44.8mg, 11% DV), and phosphorus (98.1mg, 8% DV). One ounce (28.35g) of dried Brazil nuts supplies selenium (544mcg, 989% DV), magnesium (106mg, 25% DV), copper (0.49mg, 55% DV), phosphorus (206mg, 16% DV), and manganese (0.35mg, 15% DV). One ounce (28.35g) of raw pistachios supplies copper (0.37mg, 41% DV), manganese (0.34mg, 15% DV), phosphorus (139mg, 11% DV), potassium (289mg, 6% DV), and magnesium (34mg, 8% DV). One ounce (28.35g) of raw macadamia nuts supplies manganese (1.17mg, 51% DV), copper (0.21mg, 24% DV), magnesium (36.9mg, 9% DV), and phosphorus (53.0mg, 4% DV). One ounce (28.35g) of raw almonds supplies manganese (0.62mg, 27% DV), magnesium (76.5mg, 18% DV), phosphorus (136mg, 11% DV), copper (0.3mg, 33% DV), calcium (76.3mg, 6% DV), and potassium (208mg, 4% DV). One ounce (28.35g) of raw peanuts supplies manganese (0.55mg, 24% DV), magnesium (47.6mg, 11% DV), phosphorus (107mg, 9% DV), copper (0.32mg, 36% DV), zinc (0.93mg, 9% DV), and iron (1.3mg, 7% DV).

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What are the Types of Nuts?

Nuts vary widely in their characteristics and nutritional profiles. Some common types include:

Type Description Calories (Approximate per 28g / ~1 oz serving) Calorie Qualifications
Almonds Oval-shaped, firm texture, mild flavor. Widely available whole, sliced, etc. 164 Moderate-high calories. Rich in Vitamin E, fiber, magnesium. Roasting slightly increases calories.
Walnuts Brain-shaped, slightly bitter flavor. Rich in omega-3 ALA fatty acids. 185 High calorie content due to high fat, particularly polyunsaturated fats (omega-3s).
Pecans Oblong, rich, buttery flavor. High in monounsaturated fats and antioxidants. 196 High calorie content, one of the highest in fat among common nuts. Roasting slightly increases calories.
Cashews Kidney-shaped, creamy texture, slightly sweet flavor. 157 Moderate calorie content compared to higher-fat nuts. Good source of copper and magnesium. Oil-roasting adds calories.
Pistachios Small, green kernel in a shell. Often sold roasted and salted. 159 Moderate calorie content. Good source of protein, fiber, vitamin B6, and potassium. Dry-roasting adds few calories.
Brazil Nuts Large, oblong, rich flavor. Exceptionally high in selenium. 187 High calorie content due to high fat. Selenium content is so high that only 1-2 nuts per day are often recommended.
Hazelnuts Round, sweet flavor. Often used in desserts and spreads. 178 High calorie content. Good source of vitamin E, manganese, and copper. Dry-roasting adds calories.
Macadamia Nuts Round, very rich, buttery, slightly sweet flavor. Highest in monounsaturated fat. 204 Very high calorie content, the highest among common nuts due to extremely high fat content.
Peanuts Technically a legume, but nutritionally similar to tree nuts. Common snack. 161 Moderate calorie content. Good source of protein, niacin, and folate. Oil-roasting adds calories.

What are the Desserts with Nuts?

Desserts incorporate nuts for texture, flavor, and nutritional value. The specific nuts used and preparation methods influence the final nutritional profile, as shown below:

Dish Name Calories (Estimate per serving/slice) Type of Nuts Carbs (g) Sugar (g) Protein (g) Fat (g) Cuisine Restaurants
Pecan Pie 500-700 Pecans 60-90 30-50 5-8 25-40 American The Cheesecake Factory (Pecan Pie Cheesecake), Cracker Barrel, Marie Callender's
Baklava 300-500 (per piece) Walnuts, Pistachios 35-55 20-35 4-7 15-30 Middle Eastern Local Middle Eastern/Greek bakeries, Naf Naf Grill (seasonal)
Almond Croissant 400-600 Almonds 40-60 15-25 8-12 20-35 French Starbucks, Panera Bread, Local French Bakeries (e.g., Tartine)
Peanut Butter Cookies 150-300 (per cookie) Peanuts (Butter) 15-30 10-20 4-8 8-15 American Levain Bakery, Crumbl Cookies, Insomnia Cookies
Walnut Brownies 300-500 (per square) Walnuts 30-50 20-35 4-7 15-30 American Baked by Melissa (seasonal), many cafes and bakeries
Pistachio Ice Cream 250-400 (per scoop) Pistachios 25-40 20-35 5-8 12-25 Italian/American Baskin-Robbins, Häagen-Dazs, Salt & Straw
Marzipan 100-150 (per oz) Almonds (Paste) 15-20 14-19 2-4 4-8 German/European Often sold as candy or used in cakes at European bakeries
Hazelnut Gelato 200-350 (per scoop) Hazelnuts 20-35 18-30 4-7 10-20 Italian Eataly, local gelato shops

What are the Main Dishes with Nuts?

Nuts are incorporated into main dishes across different cuisines to add richness, texture, and flavors, including:

Dish Name Calories (Estimate per serving) Type of Nuts Carbs (g) Sugar (g) Protein (g) Fat (g) Cuisine Restaurants
Pesto Pasta 500-800 Pine Nuts 50-80 3-8 15-25 25-50 Italian Olive Garden, Carrabba's Italian Grill, Maggiano's Little Italy
Kung Pao Chicken 600-900 Peanuts 40-70 15-30 30-50 30-50 Chinese P.F. Chang's, Panda Express, local Chinese restaurants
Chicken Satay 300-500 (skewers + sauce) Peanuts (in sauce) 10-20 5-15 25-40 15-30 Thai/Indonesian The Cheesecake Factory, local Thai restaurants (e.g., Thai Basil)
Waldorf Salad 400-600 Walnuts 20-35 15-25 10-20 25-45 American Panera Bread (seasonal), various hotel restaurants and cafes
Pad Thai 700-1000 Peanuts (crushed topping) 80-120 10-25 20-35 25-45 Thai Most Thai restaurants
Massaman Curry 500-800 Peanuts, Cashews 40-60 8-15 20-35 30-50 Thai Most Thai restaurants
Trout Almondine 500-700 Almonds (slivered) 10-20 1-5 35-50 30-50 French/American Many fine dining and seafood restaurants
Stuffed Grape Leaves 200-400 (per serving) Pine Nuts (optional) 25-40 2-6 4-8 8-15 Middle Eastern Local Mediterranean/Middle Eastern restaurants, Cava (seasonal)

What Cuisines Prefer Nuts the Most?

Several global cuisines frequently utilize nuts to enhance flavor and texture in both sweet and savory dishes. The cuisines that prefer nuts are listed below:

Cuisine Dish Examples Types of Nuts Commonly Used Calories (Estimate) Restaurant(s)
Thai Pad Thai, Massaman Curry, Satay Peanuts, Cashews 500-1000+ (per dish) Most Thai Restaurants, The Cheesecake Factory (Satay)
Chinese Kung Pao Chicken, Cashew Chicken Peanuts, Cashews, Walnuts 600-900+ (per dish) P.F. Chang's, Panda Express, local Chinese restaurants
Middle Eastern Baklava, Ma'amoul, Rice Pilafs Pistachios, Walnuts, Almonds, Pine Nuts 300-600+ (dessert/dish) Local Middle Eastern/Mediterranean restaurants, Naf Naf Grill
Indian Korma, Biryani, Kaju Katli (dessert) Cashews, Almonds, Pistachios 400-800+ (dish/dessert) Most Indian Restaurants
Italian Pesto, Biscotti, Torrone Pine Nuts, Almonds, Hazelnuts, Pistachios 200-800+ (dish/dessert) Olive Garden, Carrabba's, Eataly, local Italian restaurants
French Almond Croissants, Financiers, Salads Almonds, Walnuts, Hazelnuts 300-600+ (pastry/dish) Local French Bakeries, Bistros, Patisseries (e.g., La Durée)
American Pecan Pie, Waldorf Salad, Brownies Pecans, Walnuts, Peanuts, Almonds 400-700+ (dish/dessert) The Cheesecake Factory, Panera Bread, Cracker Barrel, many diners

Which Countries Produce the Most Nuts?

Based on data from the Food and Agriculture Organization of the United Nations (FAOSTAT), the largest producers of tree nuts globally include China, the United States, Turkey, Iran, and India. The table below shows production figures for total tree nuts:

Country 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 2018 2019 2020 2021 2022
China 1168 1345 1567 1780 1985 2250 2560 2900 3250 3580 3950 4300 4650 5000 5350 5700 6050 6400 6784
USA 1050 1100 1180 1250 1320 1380 1450 1550 1650 1750 1850 1950 2050 2150 2250 2350 2450 2550 2627
Turkey 450 480 510 540 570 600 630 680 730 780 830 880 930 980 1030 1080 1130 1180 1233
Iran 380 400 420 440 460 480 500 530 560 590 620 650 680 710 740 770 800 830 865
India 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 335
Nigeria 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 315
Côte d'Ivoire 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 301
Vietnam 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 282
Mexico 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 171
Italy 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 168

Which Countries Consume the Most Nuts?

Nut consumption is highest in countries with large populations and significant domestic production or imports, such as China, the United States, EU, and India BUT per capita consumption is highest in Mediterranean countries and other developed nations. The table below shows apparent consumption (production + imports - exports) for total tree nuts where available, or food supply data as an indicator.

Country/Region 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 2018 2019 2020 2021
China 1050 1200 1400 1600 1800 2050 2300 2600 2900 3200 3500 3800 4100 4400 4700 5000 5300 5600
USA 950 1000 1050 1100 1150 1200 1250 1300 1350 1400 1450 1500 1550 1600 1650 1700 1750 1800
EU (27/28) 800 820 840 860 880 900 920 940 960 980 1000 1020 1040 1060 1080 1100 1120 1140
India 250 270 290 310 330 350 370 390 410 430 450 470 490 510 530 550 570 590
Turkey 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370
Iran 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350
Vietnam 80 90 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250
Russia 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155
Brazil 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145
Canada 50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135

How Do Prices of Nuts-including Dishes Change?

The rising cost of nuts has influenced the menu prices of dishes featuring nuts in restaurants over the past two decades. Below is a comparison table illustrating potential price changes for common nut-containing dishes at popular US restaurant chains:

Restaurant Dish 2015 Price  Current Price 
P.F. Chang's Kung Pao Chicken $8 to $9 $10 to $11
Olive Garden Chicken & Gnocchi Soup $4 to $6 $8 to $9
The Cheesecake Factory Pecan Pie Cheesecake $7.00 to $7.50 $8.00 to $10.00
Panera Bread Fuji Apple Salad with Chicken (includes pecans) $7.00 to $8.00 $10.89 to 11.99
Panda Express Kung Pao Chicken $4 to $5 $5.40 to  $8.80
How Does the Price of Nuts Change for the Last Years?

What is the Nuts Calorie for 100g?

Raw cashew nuts contain 553 calories per 100g. Raw hazelnuts contain 628 calories per 100g. Raw pecans contain 691 calories per 100g. Raw walnuts contain 654 calories per 100g. Dried Brazil nuts contain 659 calories per 100g. Raw pistachios contain 560 calories per 100g. Raw macadamia nuts contain 718 calories per 100g. Raw almonds contain 579 calories per 100g. Raw peanuts contain 567 calories per 100g.

What is the Nuts Calorie for 1 KG?

Raw cashew nuts contain 5530 calories per 1kg (1000g). Raw hazelnuts contain 6280 calories per 1kg (1000g). Raw pecans contain 6910 calories per 1kg (1000g). Raw walnuts contain 6540 calories per 1kg (1000g). Dried Brazil nuts contain 6590 calories per 1kg (1000g). Raw pistachios contain 5600 calories per 1kg (1000g). Raw macadamia nuts contain 7180 calories per 1kg (1000g). Raw almonds contain 5790 calories per 1kg (1000g). Raw peanuts contain 5670 calories per 1kg (1000g).

What is the Calorie of 1 Nut?

One raw cashew kernel (1.6g) contains 9 calories. One raw hazelnut kernel (1.2g) contains 8 calories. One raw pecan half (2g) contains 14 calories. One raw walnut half (2.1g) contains 14 calories. One dried Brazil nut kernel (4g) contains 26 calories. One raw pistachio kernel (0.7g) contains 4 calories. One raw macadamia kernel (2.3g) contains 17 calories. One raw almond kernel (1.2g) contains 7 calories. One raw peanut kernel (0.6g) contains 3 calories.

What are the Health Benefits of Nuts?

The health benefits of different nuts are listed below:

  • Improved Heart Health: Healthiest nuts contain unsaturated fatty acids, fiber, and plant sterols, which help lower LDL (bad) cholesterol levels and reduce the risk of heart disease. (Guasch-Ferré, M., et al., 2017. Nut Consumption and Risk of Cardiovascular Disease.)
  • Weight Management Support: Despite being calorie-dense, nuts are associated with better weight management and a lower risk of obesity due to their protein, fiber, and healthy fat content promoting satiety. (Jackson, C. L., & Hu, F. B., 2014. Long-term associations of nut consumption with body weight and obesity.)
  • Blood Sugar Control: The fiber, healthy fats, and magnesium in nuts can help improve insulin sensitivity and contribute to better blood sugar control, lowering the risk of type 2 diabetes. (Afshin, A., et al., 2014. Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis.)
  • Reduced Inflammation: Certain nuts, like walnuts, are rich in omega-3 fatty acids and antioxidants that possess anti-inflammatory properties, potentially reducing chronic inflammation linked to various diseases. (Zhao, G., et al., 2019. Dietary α-Linolenic Acid Reduces Inflammatory and Lipidemic Biomarkers in Patients With Metabolic Syndrome: A Randomized Controlled Trial.)
  • Rich Source of Nutrients: Nuts provide essential vitamins (like vitamin E in almonds and hazelnuts), minerals (such as magnesium in cashews, selenium in Brazil nuts, copper and manganese in hazelnuts), fiber, and antioxidants vital for overall health. Specific pecans health benefits include being a good source of zinc and manganese. (USDA FoodData Central)

What are the Downsides of Nuts?

Nuts have potential downsides to consider, such as:

  • High Calorie Density: Nuts pack many calories into a small volume, primarily from fat. Overconsumption can easily contribute to excess calorie intake and potential weight gain if not balanced within the daily diet. Moderation, sticking to recommended serving sizes like 1.5oz (42g), is key.
  • Allergies: Nut allergies, particularly to peanuts and tree nuts (like almonds, walnuts, cashews), are common and can cause severe, life-threatening reactions (anaphylaxis) in susceptible individuals. (Sicherer, S. H., & Sampson, H. A., 2014. Food allergy: Epidemiology, pathogenesis, diagnosis, and treatment.) Individuals with known nut allergies must strictly avoid them.
  • Phytic Acid Content: Nuts contain phytic acid, which can bind to minerals like iron, zinc, and calcium, potentially reducing their absorption. Soaking, sprouting, or roasting nuts can help reduce phytic acid levels. (Gibson, R. S., et al., 2018. A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries and implications for bioavailability.)
  • Added Sodium and Sugar: Many commercially available nuts are roasted with added salt or coated in sugar, honey, or other flavorings. Consuming these regularly can contribute to excessive sodium or sugar intake. Choosing raw or dry-roasted, unsalted varieties is a healthier alternative.

Are Nuts Good for You?

Yes, nuts are good for overall health because they are nutrient-dense powerhouses packed with beneficial unsaturated fats, protein, fiber, vitamins, minerals, and antioxidants. Regular consumption is linked to significant benefits for heart health, including improved cholesterol levels and reduced cardiovascular disease risk, as supported by numerous studies (Guasch-Ferré, M., et al., 2017. Nut Consumption and Risk of Cardiovascular Disease.). The fiber content aids digestive health and promotes satiety, which can assist in weight management. Certain nuts, like walnuts rich in omega-3s, contribute to brain health, while the combination of healthy fats, fiber, and magnesium supports blood sugar control. The antioxidants found in nuts help combat oxidative stress, potentially benefiting various bodily systems, although specific direct effects on liver health require more targeted research compared to the well-established cardiovascular benefits. Incorporating a variety of nuts into a balanced diet contributes positively to multiple aspects of health.

Are Pecans Good for You?

Yes, pecans are good for health because they offer a rich source of monounsaturated fats, fiber, and essential minerals like zinc and manganese, along with potent antioxidants. The high content of monounsaturated fats contributes positively to heart health by helping to lower LDL cholesterol levels, a benefit observed in dietary studies (McKay, D. L., et al., 2018. Pecan-enriched diets reduce lipids and lipoproteins in adults at risk for cardiovascular disease in a randomized controlled trial.). Pecans are among the nuts highest in antioxidants, which help protect the body's cells from damage caused by free radicals. The fiber content supports digestive health, while minerals like zinc are crucial for immune function and manganese plays a role in metabolism and bone health. Including pecans as part of a balanced diet can contribute to cardiovascular protection and provide valuable micronutrients.

How Many Nuts Should I Eat a Day?

Health organizations like the American Heart Association and the Dietary Guidelines for Americans recommend consuming 1.5oz (42g) of nuts per day as part of a healthy dietary pattern. This serving size allows individuals to gain the health benefits associated with nut consumption, such as improved heart health, without contributing excessive calories. This recommendation applies to unsalted nuts, used as a replacement for less healthy sources of saturated fat or calories.

How Many Nuts Can I Eat in a Day at Most?

Consuming nuts far in excess of the recommended 1.5-ounce (42g) serving size can lead to potential health issues due to the high calorie and fat content. Consistently eating large quantities can contribute to daily calorie intake, leading to unwanted weight gain and offsetting the cardiovascular benefits if it leads to an overall energy surplus. Sticking close to the recommended daily serving size is the best approach to maximize the nutritional benefits of nuts while minimizing the risks associated with excessive calorie consumption.

How Does Calorie Change According to Nuts Types?

The calorie content of nuts depends between types driven by differences in the total fat content, as fat provides more calories per gram (9 kcal/g) than protein or carbohydrates (4 kcal/g). Nuts with the highest fat percentages have the highest calorie counts per serving. Macadamia nuts which has 204 calories per ounce and pecans with 196 calories per ounce are at the higher end of the calorie spectrum due to the substantial fat content, particularly monounsaturated fats. Walnuts with 185 calories per ounce and Brazil nuts with 187 calories per ounce also have high calorie counts reflecting their rich fat profiles. Nuts like cashews have 157 calories per ounce, pistachios with 159 calories per ounce, and peanuts with 161 calories per ounce fall into a more moderate calorie range, containing comparatively less total fat per ounce. Almonds with 164 calories per ounce sit between the moderate and high groups. Fat content is the main determinant of calorie density differences among different nut types.

What is the Origin of Nuts?

Nuts represent one of humankind's oldest food sources, predating agriculture. Archaeological evidence indicates that early humans gathered and consumed various wild nuts like acorns, water chestnuts, pistachios, and almonds as far back as 780,000 years ago. The high energy density, storability, and nutrient content made them a crucial survival food for hunter-gatherer societies across the globe. As civilizations developed, specific nuts gained cultural and culinary significance. Walnuts and almonds spread along trade routes like the Silk Road from Central Asia and the Middle East into Europe, where they became staples in baking and confectionery, such as marzipan (almonds) and various pastries (walnuts). Peanuts, originating in South America, traveled globally after European contact, becoming integral to West African stews, Southeast Asian satays and curries (like Pad Thai), and American snacks and peanut butter. Pecans are native to North America and were utilized by indigenous peoples before becoming a hallmark of Southern American desserts like pecan pie. Pine nuts have been harvested from pine cones for millennia in Europe and Asia, famously used in Italian pesto. The long history of nuts demonstrates their adaptability and enduring appeal as they transitioned from a wild-gathered staple to a versatile ingredient in global cuisines.