Nuts for Nuts

A handful of nuts can go a long way,
but ounce for ounce,
how do nuts compare?

One ounce equals approximately 1/4-cup

Almonds
Calories: 160
Protein: 6g
Fat: 14g
Monounsaturated fat: 9g
A good nut for: vitamin E
Enjoy a small handful as a snack

Cashews
Calories: 160
Protein: 4g
Fat: 13g
Monounsaturated fat: 8g
Omega-3s: trace
A good nut for copper
Garnish your next stir-fry with a few of these

Peanuts
Calories: 170
Protein: 7g
Fat: 14g
Monounsaturated fat: 7g
A good nut for protein
Add a small amount to baked goods or enjoy a few as a snack

Walnuts
Calories: 190
Protein: 4g
Fat: 18g
Monounsaturated fat: 2.5g
A good nut for omega-3s
These are good for snacking, baking, cooking or in salads

Pecans
Calories: 200
Protein: 3g
Fat: 20g
Monounsaturated fat: 12g
A good nut for omega-3s
A nice choice for baking or in salads

Pine Nuts
Calories: 190
Protein: 4g
Fat: 20g
Monounsaturated fat: 6g
A good nut for vitamin K
Make a wonderful addition to salads, also widely used in pestos