Food Facts · Your food guide
Nuts
A comparison of five nuts and nut butters, with label checks and portion guidance.
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Part 1: Nutritional Spotlight
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Whole nuts + nut butters
Nutrition standouts
Comparing these five nuts at equal weight.
- Almonds: Top for fibre + vitamin E.
- Walnuts: Top for plant omega-3 (ALA).
- Peanuts: Top for protein: ~7–8 g per 30 g.
- Pistachios: Stand out for potassium.
- Cashews: Copper + magnesium.
- Nut butters: All five come as butters. Choose 100% nuts.
No single healthiest
Mix types for a wider range of nutrients.
Part 2: Benefits & Portions
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Whole nuts + nut butters
Example portion
30 g nuts or nut butter: ~170–220 kcal. Weigh nuts without shells. Weigh nut butter too.
Antioxidant support
Vitamin E in almonds and almond butter helps protect cells from oxidative damage.
Heart health
Swapping foods high in saturated fat for nuts or 100% nut butter can help lower LDL cholesterol.
Fibre & fullness
Fibre supports bowel health. Whole nuts can help you feel satisfied.
Choose plain & unsalted
Nut butters: look for 100% nuts. Check for added sugar, salt, palm or coconut oil.
100% nut butters retain many of the same nutrients. Calories vary by nut and brand. Adjust portions to your needs.