1 Ounce of Nuts Equals How Many
Written by Sky Taylor, Diet Bites
How Many Nuts Equals 1 Ounce?
A serving of most nuts equals one ounce.
Because specimens grow on the tree in different sizes, the number of nuts required to equal one ounce varies. We can consume more of one variety of nut than we can of another for the same amount of calories.
Pine Nuts Offer More Nuts Per Serving Than Most Other Species
For example, we can enjoy close to 200 pine nuts for about the same amount of calories as a dozen macadamia nuts. We can consume about 50 pistachios for about the same amount of energy values as 7 pecans.
|
|
The fatty acid content also varies, depending upon the species. And they contain zero cholesterol values.
Most are low in fatty acid content, particularly saturated fat, and provide a good burst of dietary fiber.
The edible portion is commonly referred to as the 'meat' or 'kernel'.
Amount of Nuts Required to Equal a One Ounce Serving, Calories & Nutrition Facts Included
As a note, all contain zero cholesterol, but of course - that does not mean that indulgence will not contribute to higher serum cholesterol.
All of the following are good [at times, GREAT] sources of protein which supports energy and muscle health. The carbohydrate content also supports energy levels. The fat content works hand-in-hand with protein content to fight hunger.
|
Type of Nut |
Amount of Kernels = 1 Oz |
Kcals |
Protein g |
Carb g |
Fiber g |
Total Fat g |
Sat Fat g |
|
Pine or Pinyon |
167 |
191 |
3.88 |
3.71 |
1.0 |
19.38 |
1.4 |
|
Ginkgo Nuts |
14 |
52 |
1.22 |
10.66 |
2.6 |
0.48 |
0.1 |
|
Macadamia |
10 - 12 |
204 |
2.24 |
3.92 |
2.4 |
21.48 |
3.4 |
|
Pistachio |
49 |
159 |
5.75 |
7.80 |
2.9 |
12.87 |
1.6 |
|
Cashew |
18 |
163 |
4.34 |
9.27 |
0.9 |
13.14 |
2.6 |
|
Pilinuts |
15 |
204 |
3.06 |
1.13 |
n/a |
22.55 |
8.8 |
|
Almonds |
23 |
110 |
1.74 |
11.55 |
2.8 |
6.76 |
0.9 |
|
Brazilnut |
6 |
186 |
4.06 |
3.48 |
2.1 |
18.83 |
4.3 |
|
European Chestnut |
3 |
105 |
1.42 |
22.23 |
0.6 |
1.11 |
0.2 |
|
Hazelnuts or Filberts |
21 |
178 |
4.24 |
4.73 |
2.7 |
17.22 |
1.3 |
|
Hickory |
9 |
186 |
3.61 |
5.17 |
1.8 |
18.25 |
2.0 |
|
Pecans |
9 - 10 |
196 |
2.60 |
3.93 |
2.7 |
20.40 |
1.8 |
|
Black Walnuts |
5 |
175 |
6.82 |
2.81 |
1.9 |
16.73 |
1.0 |
|
English Walnuts |
7 |
185 |
4.32 |
3.89 |
1.9 |
18.49 |
1.7 |
Health Benefits of Nuts
Scientific health studies have shown that adding a serving of nuts to your day can serve to combat high cholesterol, heart disease and other ills. Individuals who add them to their daily diet are more apt to have a longer life span [based on serving size, not over-indulgence].
|
|
Almonds are one of the healthier choices and have been shown to reduce risk of stroke. They are also on the alkaline side. The species which are more acid include: pecans, English walnuts and cashews.
Peanuts, Classified as a Legume Rather Than a Nut
Peanuts grow underground with the top being a bush. They still make a healthy choice for your weight loss plan. Opting for the whipped varieties can assist in trimming calories and fat content of the serving size.
|
|
Peanut Calories - Spanish, Valencia & Virginia Peanuts Nutrition Facts
A serving size is equal to about 30 peanuts in their raw state and when roasted, the amount can double. The exact amount necessary to equal an ounce of peanuts OR nuts is of course dependent upon the size of the kernel.
Let's examine the nutritional values of different species.
|
Type of Peanut |
Amount of Kernels = 1 Oz |
Kcals |
Protein g |
Carb g |
Fiber g |
Total Fat g |
Saturated Fat g |
|
Spanish |
28 - 30 |
162 |
7.41 |
4.48 |
2.7 |
14.06 |
2.2 |
|
Valencia |
28 - 30 |
162 |
7.11 |
5.93 |
2.5 |
13.49 |
2.1 |
|
Virginia |
28 - 30 |
160 |
7.14 |
4.69 |
2.4 |
13.82 |
1.8 |
Weight Loss Maintenance Journal
Related Articles
Calorie Burn Charts | Body Fat Index
Diet Bites is a Trademark