Nuts are delicious and healthy, but have you ever thought about the calories in nuts? Yalda night is near and in most parties, nuts play a prominent role in the Yalda table. It is better to know its nutritional value and calories in order to consume it in the right amount.
Apart from being lovely and delicious, nuts are also a valuable source of protein, healthy fats, fiber, vitamins and minerals. Eating nuts (in moderation) is very beneficial for general health. In this article, we will talk about the vitamin, calorie and nutritional value of some popular types of nuts.
Calories in mixed nuts
Mixed nuts include a combination of nuts and dried fruits. Depending on what nuts are in these nuts, it has different calories. If we assume that mixed nuts include peanuts, cashews, pistachios, chickpeas, raisins, hazelnuts and pumpkin seeds, it will have a lot of calories! For this reason, mixed nuts cannot be eaten too much, because excess will make you feel bad. The calories of a handful of mixed nuts (30 grams) are about 200 calories.
Nutritional value table (in 100 grams):
- Calories: 500-600 kcal
- Protein: 15-20 grams
- Fat: 40-50 grams
- Carbohydrates: 20-25 grams
If you add nuts, dried fruit, figs or chocolate to this, the calories will skyrocket!
Calories in four nuts
Four nuts (pistachios, almonds, cashews and hazelnuts) are very popular due to their variety and high nutritional value. Nuts are an excellent source of healthy fats, protein and essential minerals such as magnesium and potassium. The calories of four nuts in a handful (in 30 grams) are about 200-170 calories.
Nutritional value table (in 100 grams):
- Calories: about 700 kcal
- Protein: about 18 grams
- Fat: about 50 grams
- Carbohydrates: about 23 grams
- Sugar: 4.5 grams
- Fiber: 8 grams
Calories in roasted nuts
Roasting nuts makes it tasty, sometimes its nutritional value changes a little, especially if oil is added to it. The calories of nuts in a handful (30 grams – depending on the type of nuts) are about 160-220 calories.
Nutritional value table (in 100 grams):
- Calories: 550-620 kcal
- Protein: 14-18 grams
- Fat: 42-50 grams
- Carbohydrates: 20-25 grams
- Sugar: 4 grams
- Fiber: 7 grams
Calories in raw nuts
Raw nuts without additives or processing are a healthier option. The calories of raw nuts in a handful (30 grams – depending on the type of nuts) are about 200-150 calories.
Nutritional value table (in 100 grams):
- Calories: 500-600 kcal
- Protein: 12-18 grams
- Fat: 40-50 grams
- Carbohydrates: 10-20 grams
- Fiber: 8 grams
- Sugar: 4 grams
Calories and nutritional value of popular types of nuts on Yalda night
An inseparable member of Yalda night is nuts. Each of the nuts in nuts has different calories. In this part, we would like to introduce and check the calories of popular types of nuts that are used on Yalda night.
1. Pistachio
The calories of a handful (30 grams) of pistachios are about 170 calories.
Nutritional value table (in 100 grams):
- Calories: 560 kcal
- Protein: 20 grams
- Fat: 45 grams
- Carbohydrates: 28 grams
- Sugar: 7.6 grams
- Fiber: 10 grams
2. Tree almond
Calories in a handful: About 180 calories – Almonds are a rich source of vitamin E, magnesium, and healthy fats.
Nutritional value table (in 100 grams):
- Calories: 580 kcal
- Protein: 21 grams
- Fat: 50 grams
- Carbohydrates: 20 grams
- Sugar: 4 grams
- Fiber: 12 grams
3. Peanuts
Calories in one handful (30 grams): about 160 calories
Nutritional value table (in 100 grams):
- Calories: 570 kcal
- Protein: 25 grams
- Fat: 49 grams
- Carbohydrates: 21 grams
- Sugar: 0 grams
- Fiber: 9 grams
4. cashew
Calories in a handful: About 155 calories (in 30 grams)
Nutritional value table (in 100 grams):
- Calories: 550 kcal
- Protein: 15 grams
- Fat: 45 grams
- Carbohydrates: 30 grams
- Sugar: 5 grams
- Fiber: 3 grams
5. walnut
Calories in a handful: about 200 calories (30 grams)
Nutritional value table (in 100 grams):
- Calories: 650 kcal
- Protein: 15 grams
- Fat: 65 grams
- Carbohydrates: 14 grams
- Sugar: 2.6 grams
- Fiber: 7 grams
6. Hazelnut
The calories of a handful (30 grams) of walnuts are about 190 calories.
Nutritional value table (in 100 grams):
- Calories: 630 kcal
- Protein: 15 grams
- Fat: 61 grams
- Carbohydrates: 17 grams
- Sugar: 4 grams
- Fiber: 10 grams
7. raisins
The calories of a handful (30 grams) of raisins are about 85 calories.
Nutritional value table (in 100 grams):
- Calories: 300 kcal
- Protein: 3 grams
- Fat: 0.5 grams
- Carbohydrates: 80 grams
- Sugar: 60 grams
- Fiber: 7 grams
8. pumpkin seeds
The calories of a handful (30 grams) of pumpkin seeds are about 150 calories.
Nutritional value table (in 100 grams):
- Calories: 560 kcal
- Protein: 30 grams
- Fat: 49 grams
- Carbohydrates: 15 grams
- Sugar: 1.3 grams
- Fiber: 6 grams
9. Japanese seed
The calories of a handful (30 grams) of Japanese seeds are about 140 calories.
Nutritional value table (in 100 grams):
- Calories: 550 kcal
- Protein: 20 grams
- Fat: 45 grams
- Carbohydrates: 15 grams
- Fiber: 5.7 grams
- Sugar: 4 grams
10. sunflower seeds
The calories of a handful (30 grams) of sunflower seeds are about 170 calories.
Nutritional value table (in 100 grams):
- Calories: 580 kcal
- Protein: 21 grams
- Fat: 50 grams
- Carbohydrates: 22 grams
- Sugar: 3 grams
- Fiber: 10 grams
final word
Nuts are a constant base of various Eids such as Nowruz and Yalda and have many fans. It is true that nuts are tasty and useful, but you should pay attention to the calories in nuts and eat them in the right amount. The calorie content of nuts depends on the type of nut and its preparation method, but in general, its calories are high. In this article, we checked the calories of various types of nuts and nuts.
Resources: healthline – almonds
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