Nutrition

Analysis of Frequently Eaten Nuts

1 oz	CAL (1)	PRO (2)	CHO (3)	FAT	FIBER	SFA (4)	MUFA (5)	PUFA (6)
ALMONDS whole, dried, unsalted	165	6g	6g	15g	3g	1.4g	9.6g	3.1g
CASHEWS dry roasted	163	4g	9g	13g	1g	2.6g	7.8g	2.2g
MACADAMIA dried	199	2g	4g	21g	3g	3.1g	16.5g	0.4g
PEANUTS dried, unsalted	166	7g	6g	14g	2g	2g	7g	4g
PECANS halves, dried, unsalted	187	2g	5g	19g	1g	1.5g	11.9g	4.8g
PINE NUTS pinyon/pinon , pignoli, dried	161	3g	5g	17g	3g	2.7g	6.5g	7.3g
PISTACHIOS dried, shelled	162	6g	7g	14g	3g	1.7g	9.3g	2.1g
SOYBEAN NUTS roasted	129	10g	9g	7g	5g	0.9g	1.6g	3.6g
WALNUTS English, chopped	180	4g	5g	17g	1g	1.6g	4g	11.1g

g = grams

(1) calories

(2) protein

(3) carbohydrate

(4) saturated fatty acid

(5) monounsaturated fatty acid

(6) polyunsaturated fatty acid

The above table shows an analysis of some commonly eaten nuts. Nuts are good sources of many nutrients such as protein, calcium (almonds), and vitamin E. Nuts also provide the B vitamins, thiamin, niacin, and riboflavin; and the minerals, potassium, iron, magnesium, zinc, copper, and selenium. Nuts also contain heart healthy fats such as polyunsaturated fats (omega-6 fatty acid; an example is linoleic fatty acid) and monounsaturated fats. Nuts are a good source of fiber. Some persons are allergic to nuts (particularly peanuts)—use caution.

Unfortunately, nuts and seeds also contain a lot of fat. We need to limit how much we eat in a given day, since a cup of nuts may contain close to 800 to 1000 calories! It would generally be recommended to eat on average no more than ¼ c or 1 oz a day of these nutritious, heart healthy, high fiber plant foods. Enjoy them dry-roasted, with no sugar or salt added.

Our top picks:

Almonds : not the highest in calories, good protein content, moderate in carbs , high in fiber, and rich in monounsaturated and polyunsaturated fats.

Walnuts, pine nuts, pecans, and peanuts are especially high in polyunsaturated fats.

Walnuts are a good source of omega-3 fatty acid, a polyunsaturated fat.

Other:

Cashews, pecans, and walnuts are low in fiber (only 1 g fiber compared to the rest).

Macadamia nuts are very high in fat.

Bon Appetit !

References:

Bowes & Church. (1994). Food Values of Portions Commonly Used, 16 th ed.

Cooper, N. (July, August 2000). Nuts, Seeds, and Nut Butters. Diabetes Self-Management .

Sizer , F; Whitney, E. (1997). Nutrition Concepts and Controversies , 17 th ed.

Soy Protein Partners. (2002). Soyfoods Guide.