Nut Nutrition: Complete Nutrient Profiles of Major Nuts (Inc. Nut Nutrient Chart)

Discover the ultimate Nut Nutrition chart featuring walnuts, almonds, brazil nuts, and more. Learn their calories, protein, fats, and essential micronutrients for a healthier snack choice.

Looking for a healthy, delicious snack? Known for their high fibre, protein, and healthy fats (as well as vitamins and minerals), nuts are far more nutritious than most common snacks. Eaten in moderation, they’ll help you lose weight, boost your heart health, and even lose cholesterol.

What nutrients are in nuts, and how similar are they? Below, we provide a complete nutritional breakdown (based on the USDA estimates) of the most popular nuts sold here at Walnut Tree.

Let’s go nuts!

Nut Nutrition Chart

Nutritional Values per 28-gram Serving (Approximate)

Nut Type	Calories	Protein (g)	Fat (g)	Carbs (g)	Fibre (g)	Sugars (g)	Sodium (mg)	Key Micronutrients
Walnut	183	4.3	18	3.8	1.9	0.7	0.6	–
Brazil Nut	187	4.1	19	3.3	2.1	–	–	Selenium: 989% DV, Copper: 55% DV, Magnesium: 25% DV, Phosphorus: 16% DV, Manganese: 15% DV
Almond	164	6.0	14.2	6.1	3.5	1.2	0.3	Vitamin E: 7.3mg, Magnesium: 76.7mg
Pecan	196	2.6	20	4.0	2.7	1.1	0	Iron: 0.7mg, Magnesium: 34.4mg, Zinc: 1.3mg, Thiamine: 0.2mg, Vitamin B5: 0.2mg, Folate: 6.2mcg
Peanut	161	7.3	14	4.6	2.4	1.3	5.1	–
Hazelnut	178	4.2	17	4.7	2.8	1.2	0	–

Note: The Daily Value (DV) is based on a 2,000-calorie diet for a healthy adult. Micronutrients not specified are either not measured or negligible for that specific nut type.

This chart provides a general overview; individual needs may vary. Always consult a healthcare professional for personalised dietary advice.

Walnut Nutrition

In a 28-gram serving of walnuts – about 14 halves – you’ll find:

Calories: 183
Fat: 18g
Sodium: 0.6mg
Carbohydrates: 3.8g
Fibre: 1.9g
Sugars: 0.7g
Protein: 4.3g

Walnuts contain a large proportion of fats (around half), of which the most abundant are omega-6 fatty acids (linoleic acid) and omega-3s. These fats help reduce inflammation and aid heart health. In addition, walnuts contain copper, folic acid, phosphorus, Vitamin B6, Vitamin E, and manganese.

Brazil Nut Nutrition – Nut Nutrition

In a 28-gram serving of Brazil nuts, you’ll find:

Calories: 187
Protein: 4.1 grams
Fat: 19 grams
Carbs: 3.3 grams
Fibre: 2.1 grams
Selenium: 989% daily value (DV)
Copper: 55% DV
Magnesium: 25% DV
Phosphorus: 16% DV
Manganese: 15% DV
Zinc: 10% DV
Thiamine: 15% DV
Vitamin E: 11% DV

Brazil nuts are notable for their extremely high selenium content. Just a single nut contains 175% of your recommended daily allowance. Individuals with thyroid disorders, for which selenium is essential, can benefit significantly from consuming Brazil nuts regularly.

Brazil nuts are also rich in antioxidants, like Vitamin E, and phenols, like gallic acid and ellagic acid, which reduce inflammation and protect against oxidative stress.

Almond Nutrition – Nut Nutrition

In a 28-gram portion of almonds – 24 whole almonds – you’ll find:

Calories: 164
Fat: 14.2g
Sodium: 0.3mg
Carbohydrates: 6.1g
Fibre: 3.5g
Sugars: 1.2g
Protein: 6g
Vitamin E: 7.3mg
Magnesium: 76.7mg

Alongside a good proportion of protein and fats, almonds are brimming with Vitamin E, calcium, and iron. Vitamin E is an antioxidant critical for immune function, while calcium supports healthy bones and teeth.

Pecan Nutrition – Nut Nutrition

In a 28-gram serving of pecans (about 19 pecan halves), you’ll find:

Calories: 196
Fat: 20g
Sodium: 0mg
Carbohydrates: 4g
Fibre: 2.7g
Sugars: 1.1g
Protein: 2.6g
Iron: 0.7mg
Magnesium: 34.4mg
Zinc: 1.3mg
Thiamine: 0.2mg
Vitamin B5: 0.2mg
Folate: 6.2mcg
Vitamin E: 0.4mg

As you can see, pecans contain a collection of vitamins and minerals. In addition to their high fat content, pecans are high in polyphenols, which are potent antioxidants. Pecans help blood sugar control, reduce cholesterol, and prevent certain types of cancer

Peanut Nutrition

In a 28-gram portion of peanuts (approximately 28 peanuts), you’ll find:

Calories: 161
Fat: 14g
Sodium: 5.1mg
Carbohydrates: 4.6g
Fibre: 2.4g
Sugars: 1.3g
Protein: 7.3g

Peanuts contain a high protein content compared to other nuts because they’re actually a legume. However, they also contain minor amounts of niacin, Vitamin E, manganese, folate, and thiamine.

Hazelnut Nutrition – Nut Nutrition

In a 28-gram serving of hazelnuts (21 whole kernels), you’ll find:

Calories: 178
Fat: 17g
Sodium: 0mg
Carbohydrates: 4.7g
Fibre: 2.8g
Sugars: 1.2g
Protein: 4.2g

Hazelnuts are high in fats and carbohydrates. They’re also an excellent source of Vitamin E (28% of your DV), as well as Vitamin B6, folate, manganese, copper, and magnesium.

Closing Thoughts

Choose a healthy snack with a nutritious punch. We source our nuts from the finest growers to ensure they’re as delicious as their nutrient profile. Get a full dose of nut nutrition with our gift boxes of natural and caramelised nuts – or buy them in bulk. However you buy them they are perfect as a treat or to give to a loved one!

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About Walnut Tree- the finest edible gifts

Great Taste Awards

With Great Taste Awards for nougat, dried fruit, marron glacé, glacé fruit, dark chocolate ginger and pate de fruit. You’ll always be purchasing quality products from Walnut Tree.

Who we supply

Supplied under own brand or white label to prestigious stores, palaces, castles, stately homes, garden centres, delicatessens, farm shops, hamper companies, department stores and gift shops.

Why buy from us?

You’re buying directly from the source and will get excellent value for money. If you’re not happy with your purchase, we’ll refund or replace it. The website is open 24/7, orders despatched within 48 hours.

Our charitable contributions

Walnut Tree supports Future Dreams Breast Cancer Charity with dried fruit for their care packages. www.futuredreams.org.uk

Local areas to our factory

Nut Nutrition: Complete Nutrient Profiles of Major Nuts