Hazelnuts and pistachios are used in a wide variety of foods, snacks, spreads and desserts.
Their wholesome goodness is packed with protein, fiber, Vitamin E, unsaturated fats and antioxidants making these nuts heart healthy ingredients.
Nutritional Benefits
While hazelnuts and pistachio nuts may be best known for their naturally distinctive flavors and vibrant texture, they also contain many vital antioxidants and nutrients:
- Low in saturated fat
- High in heart-healthy polyunsaturated and monounsaturated fats
- A rich source of calcium, potassium, folate and vitamin E
- A high quality source of protein and fiber
Selected Nutritional Comparison of Popular Nuts
(based on 1 ounce portion)
| NUTRIENT | HAZELNUTS | PISTACHIOS | CASHEWS | PEANUTS | ALMONDS |
|---|---|---|---|---|---|
| Calories | 178 | 162 | 163 | 184 | 164 |
| Saturated fat (g) | 1.2 | 1.5 | 2.6 | 2.0 | 1.1 |
| Monounsaturated fat (g) | 13.0 | 6.9 | 7.7 | 6.9 | 9.1 |
| Polyunsaturated fat (g) | 2.2 | 3.9 | 2.2 | 4.4 | 3.5 |
| Calcium (mg) | 32 | 31 | 13 | 26 | 7 |
| Iron (mg) | 1.33 | 1.19 | 1.7 | 1.3 | 1.05 |
| Fiber (g) | 2.7 | 2.9 | 0.9 | 2.4 | 3.3 |
| Vitamin E (mg) | 4.3 | 0.55 | 0.26 | 2.4 | 7.3 |
| Potassium (mg) | 193 | 295 | 160 | 200 | 206 |
| Folate (mcg) | 32 | 14 | 20 | 68 | 8 |
Source: USDA National Nutrient Database