I’ve created a table showcasing the nutritional values of nuts.
It’s like one of those old skool WWE cage fights where they chuck all fighters, irrespective of weight class, into the ring to let ’em brawl it out until only one remains.
Read on to see which one of deez nuts wins.
Oh ja, lest I forget, this chart contains non-nut nuts too. See, some of the things we call nuts, are not. I’ve written a post about the different nut types for clarification.
Why is it important to know the nutritional value of nuts?
I really enjoy Thokoman peanut butter. The red Thokoman is one of my favourite snacks. I can chow that stuff by the shovel loads.
The problem is, it’s loaded with sugar. But my mind tricks me into convincing myself that it’s good for me, since it’s peanut butter.
But that’s a lie I swallow because I like the product.
It’s like taking a nutritious item like an egg, emptying a jar of tomato sauce onto it and saying that you’re eating a nutritious meal. Cos it contains egg, see.
Since we don’t add any funny stuff to Lush Yummy, you know that what you’re getting is as close to natural as can be.
It must be said, at this stage, Lush Yummy comes in ONE flavour, which contains TWO nut-types: macadamias and cashews. But the range might grow in future.
For now, here’s a list of the popular nut-types and their nutritional value, including for macadamias and cashews.
Nut nutrition table
Nutritional Comparison of Nuts (Per 28g Serving).
Nut | Calories | Protein | Fat | Carbs | Fibre | Notable Nutrients |
Almonds | 161 kcal | 6g | 14g | 6g | 3.5g | Vitamin E, Magnesium, Calcium |
Cashews | 157 kcal | 5g | 12g | 9g | 1g | Copper, Magnesium, Zinc |
Hazelnuts | 178 kcal | 4g | 17g | 5g | 2.7g | Vitamin E, Manganese, Copper |
Pecans | 193 kcal | 3g | 20g | 4g | 2.7g | Zinc, Vitamin B1 (Thiamine) |
Walnuts | 185 kcal | 4g | 18g | 4g | 2g | Omega-3 (ALA), Manganese |
Macadamia Nuts | 204 kcal | 2g | 23g | 4g | 2.4g | Oleic Acid, Thiamine |
Brazil Nuts | 187 kcal | 4g | 19g | 3g | 2g | Selenium, Magnesium, Vitamin E |
Pistachios | 160 kcal | 6g | 13g | 8g | 3g | Potassium, Vitamin B6 |
Peanuts | 161 kcal | 7g | 14g | 6g | 2.5g | Niacin, Folate, Magnesium |
Key insights
Here’s the lowdown, my friend.
This is the truth, the whole truth, and nothing but the truth, about deez nuts.
For now, in any case. You know the nature of truth in our modern age, man. The thing seems to be fluid. Like gender or something.
Any case, here are some handy takeaways.
Protein champs
Peanuts and almonds top the chart with 7g and 6g of protein per serving, respectively.
Useful for: Muscle maintenance and growth.
Highest in calories
Macadamia nuts deliver the most calories at 204 per serving, thanks to their high fat content.
Useful for: Long-lasting energy and weight gain strategies.
Best for omega-3s
Walnuts are the clear winner in terms of omega-3 fatty acids, essential for heart and brain health.
Useful for: Cardiovascular health and cognitive function.
Top for selenium
Brazil nuts pack a whopping dose of selenium—just one or two nuts can meet your daily requirement.
Useful for: Thyroid health and immune support.
Snackable and slim
Pistachios are lower in calories and perfect for mindful snacking.
Useful for: Weight management and portion control.
Best for creamy textures
Cashews are slightly lower in fat than many other nuts and have a naturally creamy texture that makes them versatile.
Useful for: Dairy-free recipes, creamy sauces, and healthy snacks.
Rich in antioxidants
Hazelnuts are loaded with vitamin E and manganese, making them an excellent source of antioxidants.
Useful for: Combating oxidative stress and promoting healthy skin.
Great for pecan pie (and more)
Pecans are high in healthy fats and antioxidants, including ellagic acid.
Useful for: Heart health and adding a rich, buttery taste to recipes.
Conclusion
As far as Lush Yummy nut butter goes, it seems like the perfect option if you’re out on the trail, whether by foot or on a bicycle.
Let’s not forget that it contains honey too, which gives it a great taste.
Have you bought Lush Yummy nut butter yet?
I think you should!