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Nutty Snacks

Nutty Snacks
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mixed nuts

Nuts are a quick and tasty snack that can give your diet a nutritional boost. Most supermarkets carry a variety of nuts in their shells. It can be a little messy to crack them open but a great experience for children* to see how nuts look when they grow on a tree. Along with a variety of vitamins and minerals, nuts contain beneficial unsaturated fats, protein, and fiber. Here is how different types of nuts compare by calories, fat, fiber and protein.

Nuts for Nutrients
Tree Nuts (1 oz.)Serving SizeCaloriesFat (g)Fiber (g)Protein (g)
Almonds20-23 whole nuts163143.56.0
Cashews16 nuts15712.42.35.2
Hazelnuts21 nuts180172.74
Macadamias10-12 nuts20421.52.42.2
Peanuts*28 peanuts166142.46.9
Pecans19 halves196202.72.6
Pistachios49 nuts159132.95.8
Walnuts14 halves18518.51.94.3

*Nuts can be a choking hazard and should not be fed to young children under the age of 4.

**Peanuts are technically a legume (a dried pea, bean, or lentil), but they are used like nuts and have a similar nutrient profile.

Nutty Facts

Nuts make a great snack that offers a delicious source of protein.

  • Nuts in their shells will keep about 6 to 12 months if stored in a cool, dry place, but shelled nuts will keep only for 3 to 4 months.
  • Keeping nuts in the refrigerator or freezer slows rancidity or the development of off-flavors.
  • Shop for unsalted or lightly salted varieties to maximize the nutritional value.
  • Tree nuts and peanuts are on the list of the nine major allergens that must be listed on packaged foods sold in the U.S. For more information on food allergies, check out UNL’s Food Allergy Research & Resource Program

Additional resources from Nebraska Extension

  • Toasting Nuts and Seeds Using Microwave, Oven or Stove-Top

Recipe Ideas Using Nuts

Beef and pasta in a bowl Asian Peanut Beef and Pasta
Cherry Nut Apple Slices Cherry Nut Apple Slices
Trail mix in a jar Make Your Own Trail Mix
peanut-butter-power-dip Peanut Butter Power Dip
Yummy Choco-Banana 'Ice Cream' Yummy Choco-Banana "Ice Cream"

Sources:

  1. Reducing the Risk of Choking in Young Children at Mealtime, United States Department of Agriculture (USDA)

  2. FoodData Central, United States Department of Agriculture (USDA)

This article was written by Brenda Aufdenkamp and has been peer-reviewed. It was reviewed and updated in 2025.

Tags:

any season nuts protein foods

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