Ask Leah! The Ingles Dietitian

Sponsored: How do your nuts measure up?

Sponsored: How do your nuts measure up?

Often people talk about nuts in a general way, as if they all taste the same, and we know that’s not true! What about nutrition? Which nuts are standouts in different categories? 

Per 1 oz serving

  • Calories: Almonds, Pistachios and Cashews have 160 calories (lowest) for 1 oz serving
  • Protein: Almonds (6g) & Pistachios (6g)
  • Fat: Macadamia (highest-22g); Cashew and Pistachio (lowest-13g)
  • Carbohydrates: Brazil nuts (lowest-3g)
  • Fiber: Almonds (4g)
  • Potassium: Pistachios (285mg)
  • Magnesium: Brazil nut (107mg)
  • Zinc: Cashew (1.6mg)
  • Folate: Hazelnut (32mcg)
  • Vitamin E: Almonds (7.3mg)
  • Calcium: Almonds (76 mg)
  • Iron: Cashew (1.7 mg)

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian


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