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  • Almonds.  High in calcium and B6, which helps fight infections, also a good source of phosphorus and potassium.  Highest amount of calcium in all nuts and the second largest amount of potassium and phosphorus.

  • Brazil Nuts.  Highest source of phosphorus of all nuts and also high in potassium, not as high in fat as macadamia nuts. 

  • Cashews.  Low in fat

  • Filberts (or hazelnuts).  Second highest amount in calcium and contain some vitamin A.

  • Macadamia nuts.  Highest in fat and calorie content of all nuts.  Also low in protein.

  • Peanuts.  highest amount of protein of all nuts, good source of vitamin E.

  • Pecans.  Low in protein but high in calories.  Has some vitamin A value with little calcium

  • Pine nuts.  contain the lowest amount of calcium of all nuts, also is low in protein and in phosphorus

  • Pistachio nuts.  Highest amount of potassium and vitamin A of all nuts, third highest in phosphorus value.  Also contain calcium, thiamin and phosphorus.

  • Walnuts.  Some vitamin A value and is the fourth highest in potassium.

  • Almond butter, cashew butter, hazelnut butter, peanut butter and macadamia butter (homemade is best because you can cut down on the oil and sugar used.)


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