>> ASIAONE / HEALTH / WHAT'S IN A KERNEl? Nutritional value and calorie count of 1/3 cup or 42.5g of various unsalted nuts: Walnuts (12-16 halves) 278 calories Protein: 6g Saturated fat: 2.6g Total fat: 27g Rich in linoleic acid. copper and manganese Almonds (30-36 kernels) 246 calories Protein: 9g Saturated fal: 1.7g Total fat: 21g Rich in vitamin E, magnesium and phosphorus Cashew nuts {24-27 kernels) 245 calories Protein: 6g Saturated fat: 3.9g Total fat: 20g Rich in copper, magnesium phosphorus and vitamin K Pecans (27-30 kernels) 294 calories Protein: 5g Saturated fat: 2.7g Total fat: 30g Rich in manganese and zinc Brazil nuts (9-12 kernels) 279 calories Protein: 6g Saturated fat: 6.4g Total fat: 26g Rich in selenium, copper, linoleic acid and magnesium Macadamia nuts (15-18 kernels) 305 calories Protein: 3g Saturated fat: 5.1g Total fat: 33g Rich in manganese and thiamin (vitamin B1) Gingko nuts (canned) (20-23 kernels) 47 calories Protein: O.7g Saturated fat: 0.lg Total fat: O.5g High in fibre Pine nuts (about 200 kerncls) 240 calories Protein: 11g Saturated fat: 3.3g Total fat: 21g Rich in vitamin K, manganese and magnesium Pistachios (67-70 kernels) 242 calories Protein: 9g Saturated fat: 2.4g Total fat: 20g Rich in vitamin B6, copper and phosphorus Peanuts (42-45 kernels) 240 calories Protein: 9.5g Saturated fat: 3.75g Total fat: 21g Rich in copper, manganese, phosphorus and vitamin E       This story was first published in Mind Your Body, The Straits Times, on Jan 1, 2009.