Crunchy and packed with fiber and protein, nuts are one of the healthiest foods you can snack on. They're also full of healthy fats your body needs and are nonperishable so you can keep a stash in your gym bag or purse when hunger strikes. As wonderful as they are, there is such a thing as too much of a good thing, and in the case of nuts, I'm referring to calories. One ounce of nuts (about a handful) is the perfect serving size, but if you start mindlessly munching, then you could be consuming way more calories than you think. Check out the breakdown below to see how they compare.
| Serving size = 1 oz. | Calories | Total Fat (g) | Sat. Fat (g) | Sodium (mg) | Fiber (g) | Protein (g) | Calcium (mg) |
| Almonds, raw (23 kernels) | 164 | 14.3 | 1.1 | 0 | 3.4 | 6 | 70.4 |
| Almonds, dry-roasted, salted (22 kernels) | 170 | 15 | 1.1 | 96 | 3.4 | 6.3 | 75.5 |
| Brazil nuts, dried (6 kernels) | 186 | 18.8 | 4.3 | 1 | 2.1 | 4.1 | 45.4 |
| Cashews, raw (18 kernels) | 157 | 12.4 | 2.2 | 3 | 0.9 | 5.2 | 10.5 |
| Cashews, oil-roasted, salted (18 kernels) | 165 | 13.5 | 2.4 | 87 | 0.9 | 4.8 | 12.2 |
| Hazelnuts, dry-roasted (18 kernels) | 183 | 17.7 | 1.3 | 0 | 2.7 | 4.3 | 34.9 |
Keep reading to see the nutritional breakdown of other nuts like peanuts. For complete story, click here.
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