A 1-ounce serving of dry-roasted, salted peanuts contains 170 calories, 7 grams of protein, 2 grams of fiber and 14 grams of total fat (with 11 grams coming from heart-healthy unsaturated fats).

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Saturated fats, on the other hand, which are found in animal products like meat and dairy, can raise LDL cholesterol, increasing the risk of heart disease, Dr. Brown said. You don’t need to cut ...

Nutrition facts Walnuts are made up of 65% fat and about 15% of protein. They’re low in carbs — most of which consist of fiber.