Snap Fitness

Every type of nut has nutritional qualities that can be a healthy part of your diet. Just remember, eat your nuts roasted, not salted, and keep in mind that a serving size is 1 ounce. This is broken down into how many nuts that equates to below. Grab a handful of nuts and enjoy the many health benefits they bring!



  • 23 almonds per ounce/163 calories
  • Most nutritionally-dense nut
  • Good source of calcium, iron, fiber, vitamin E, riboflavin, magnesium, phosphorus, and manganese


Brazil Nuts

  • 7 Brazil Nuts per ounce/205 calories
  • Fiber keeps digestive system performing smoothly and keeps the heart healthy
  • Good source of selenium, vitamin E, fiber, magnesium, thiamin, copper, phosphorus



  • 18 Cashews per ounce/163 calories
  • Iron maintains healthy hair, nails, and skin
  • Good source of magnesium, phosphorus, copper, iron, protein



  • 20 Hazelnuts per ounce/178 calories
  • Helps produce healthy white and red blood cells
  • Good source of magnesium, copper, manganese, phosphorus, vitamin E, selenium, fiber


Macadamia Nuts

  • 11 Macadamia nuts per ounce/204 calories
  • Monounsaturated fats help lower cholesterol and reduce heart disease risk
  • Good source of magnesium, thiamin, potassium, manganese



  • 28 peanuts per ounce/166 calories
  • Help maintain healthy skin, hair, and nails
  • Protein, niacin, vitamin E, folate, magnesium, phosphorus, manganese, copper



  • 19 pecan halves per ounce/199 calories
  • Help guard against infection and may help protect against cancer
  • Good source of fiber, magnesium, phosphorus, copper, zinc, manganese


Pine Nuts

  • 160 per ounce/188 calories
  • Helps sharpen vision and boost immune system
  • Good source of vitamin E, vitamin K, magnesium, phosphorus, potassium, zinc, copper, manganese



  • 49 pistachios per ounce/161 calories
  • Monounsaturated fats help keep heart healthy
  • Good source of fiber, vitamin B6, phosphorus, copper, manganese



  • 14 walnut halves per ounce/173 calories
  • High in omega-3 fatty acids which can help prevent arthritis and depression
  • Good source of protein, vitamin B6, magnesium, phosphorus, copper, manganese, selenium