Almonds: Almonds are one of the most popular nuts for good reason. They are mild in taste, a more frugal nut choice, and easy to find. For those needing a peanut-free nut butter option, almond is the most popular, and is widely available. Almonds are higher in protein and fiber in comparison to other nuts, and have been found in preliminary studies to be a heart-healthy snack.
1 ounce of almonds will give you the following percentage of daily nutrient needs:
- 12 percent of protein
- 14 percent of fiber
- 17 percent vitamin B2
- 19 percent of magnesium
- 32 percent of manganese
- 37 percent of vitamin E
1 ounce of walnuts will give you the following percentage of daily nutrient needs:
- 8 percent of fiber
- 9 percent of protein
- 10 percent phosphorus
- 11 percent of magnesium
- 22 percent of copper
- 48 percent of manganese
Hazelnuts (also known as filberts): These are a personal favorite because they are full of flavor and grown locally in Oregon. Of the tree nuts, hazelnuts have the highest amount of folate per serving, making them an excellent nut to consume during pregnancy.
1 ounce of hazelnuts will give you the following percentage of daily nutrient needs:
- 8 percent of vitamin B6
- 8 percent of protein
- 12 percent of thiamin
- 12 percent of magnesium
- 21 percent of vitamin E
- 24 percent of copper
- 87 percent of manganese
Pistachios: These lovely nuts are a bright green color due to their chlorophyll content, and are delicious eaten shelled, and in a variety of desserts. When buying in shell, look for ones that aren’t closed all the way. Not only will the ones with shells slightly parted be easier to shell, but the closed ones also indicate immature nuts.
1 ounce of pistachios will give you the following percentage of daily nutrient needs:
- 12 percent of protein
- 12 percent of fiber
- 14 percent of phosphorus
- 16 percent thiamin
- 18 percent of vitamin B6
- 18 percent of manganese
1 ounce of pecans will give you the following percentage of daily nutrient needs:
- 5 percent of protein
- 8 percent of magnesium
- 8 percent of phosphorus
- 11 percent of fiber
- 12 percent of thiamin
- 63 percent of manganese