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Hazelnuts
Hazelnuts

Pistachios
Pistachios

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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