Nutrition In A Nutshell

Photo Credit: "© [Lily_Rocha] / Adobe Stock

Individual nuts have unique characteristics which may have an impact on health effects according to researchers.

Based on 100g serving



  • Protein 7.91g
  • Fat 75.8g
  • Carbs 13.8g
  • Fibre 8.6g
  • Sugars 4.57g
  • Calcium 85mg
  • Potassium 368mg
  • Magnesium 130mg


Naturally low in sugar but high in monounsaturated fat, macadamia nuts can help reduce risk of heart disease and type 2 diabetes.

Brazil Nut

  • Protein 14.3g
  • Fat 67.1g
  • Carbs 11.7g
  • Fibre 7.5g
  • Sugars 2.33g
  • Potassium 659mg
  • Magnesium 376mg
  • Selenium 1,920mcg


High levels of selenium can enhance the body’s immune system, thyroid gland and support cell growth.


  • Protein 18.2g
  • Fat 43.8g
  • Carbs 30.2g
  • Fibre 3.3g
  • Sugars 5.91g
  • Calcium 37mg
  • Potassium 660mg
  • Magnesium 292mg


Cashews are a good source of magnesium which can support healthy metabolism and bone health. See pages 8&9 to find out more about how our cashews reach you.


  • Protein 15g
  • Fat 60.8g
  • Carbs 16.7g
  • Fibre 9.7g
  • Sugars 4.34g
  • Calcium 114mg
  • Potassium 680mg
  • Magnesium 163mg


Hazelnuts are full of plant compounds which have antioxidant and anti-inflammatory effects, as well as a great source of dietary fibre assisting healthy bowel movements.


  • Protein 20.2g
  • Fat 45.3g
  • Carbs 27.2g
  • Fibre 10.6g
  • Sugars 7.66g
  • Zinc 2.2mg
  • Potassium 1020mg
  • Magnesium 121mg


Pecans are a good source of zinc, which is essential for wound healing, immune system plus growth and development.


  • Protein 21.1g
  • Fat 49.9g
  • Carbs 21.6g
  • Fibre 12.5g
  • Sugars 4.35g
  • Calcium 269mg
  • Potassium 733mg
  • Magnesium 270mg


Almonds lower unhealthy cholesterol levels and are packed with magnesium and potassium, helping oxygen and nutrients flow through the blood.


  • Protein 20.2g
  • Fat 45.3g
  • Carbs 27.2g
  • Fibre 10.6g
  • Sugars 7.66g
  • Calcium 105mg
  • Potassium 1,020mg
  • Magnesium 121mg


Lower in fat than many nuts, pistachios may aid weight loss, improve heart, and gut health. Also rich in B vitamins.


  • Protein 15.2g
  • Fat 65.2g
  • Carbs 13.7g
  • Fibre 6.7g
  • Sugars 2.61g
  • Calcium 98mg
  • Potassium 441mg
  • Magnesium 158mg


Studies show eating walnuts may enrich gut health, improve brain health, and function and assist in improving mood.


  • Protein 25.8g
  • Fat 46.27g
  • Carbs 16.13g
  • Fibre 8.5g
  • Sugars 4.72g
  • Calcium 92mg
  • Potassium 705mg
  • Magnesium 168mg


Peanuts are a low glycaemic food which can help with weight loss and blood sugar control. The glycaemic index rates foods on how quickly a food affects your blood sugar. High GI foods are sugary foods and drinks.


The pine nut is the seed of the pine tree. Just in case you thought we had left it off the list! And a peanut is actually a legume, but it wouldn’t feel right to omit this favourite.

Make sure you check out the full range of nuts, seeds and fruits available to buy online at Grape Today.