Nuts for Nuts
Ever wonder what is so great about nuts? As part of a heart healthy diet, some nuts low in saturated fat have been linked to reducing the risk of heart disease. Tree nuts, such as almonds, hazelnuts, peanuts, pecans, some pine-nuts, pistachios, and walnuts all provide a healthy dose of mono- and polyunsaturated fats, and clock in under 4 grams of saturated fat per 50 gram serving. These nuts are plant-based proteins that contain fiber, vitamins, minerals and antioxidants.
The USDA approves the ‘health claim’ that eating 1.5 ounces/day of these nuts as part of a diet low in saturated fat and cholesterol may reduce heart disease risk.
So are some nuts better than others, nutritionally speaking? Each nut is a bit different, so lumping them into a single category isn’t exactly fair. Nuts provide anywhere from 160 – 200 calories per ounce, which indicates a different ratio of fat in the varieties. The important thing to remember is portion size. 1 ounce of macadamias is only 10-12 nuts, whereas 1 ounce of almonds is about 25 nuts.
Learn the facts and how to easily incorporate them in your diet.
|
Nut
|
Nuts/oz
|
Calories/oz
|
Nutrition Boon
|
Flavor
|
Common Eats
|
|
Cashews
|
18
|
157 calories
|
Copper, Magnesium
|
Soft crunch, sweet
|
Raw or roasted as snack, nut butter
|
|
Walnuts
|
14 halves
|
185 calories
|
Omega 3 Fatty acids (ALA), antioxidants
|
Mild, buttery, meaty texture
|
Salad topping, oil used in dressings
|
|
Pecans
|
19 halves
|
196 calories
|
Mono-unsaturated fat, antioxidants
|
Sweet, mellow, meaty texture
|
Seasoned snack, protein coating, or in desserts
|
|
Brazil Nuts
|
6
|
185 calories
|
selenium 100%DV, poly- & monounsat. fats
|
Creamy texture, slightly crunchy
|
Raw or roasted snack, confections
|
|
Macadamias
|
10-12
|
204 calories
|
Higher fat- mostly monounsaturated, manganese
|
Smooth, buttery, rich flavor
|
Raw or roasted, cookies or chocolate coating
|
|
Almonds
|
25
|
170 calories
|
Vit E, folate, calcium, magnesium
|
Crunchy, strong flavor
|
Nut butter, savory and sweet dishes, raw snack
|
|
Pistachios
|
49
|
160 calories
|
Antioxidants, low in fat
|
Sweet, slightly bitter, mild
|
Beautiful color for salads, grain dishes or protein coating, baklava
|
|
Pine Nuts
|
160
|
191 calories
|
Vitamin E, phosphorus,
|
Light, delicate, soft bite
|
Pesto, pastas, breads, sautes, salads
|
|
Hazelnuts
|
21
|
178 calories
|
Mono-unsat fat, Vitamin E, copper, manganese
|
Mild, crunchy
|
Pairs well with citrus, sweet, chocolate
|
Content inspiration and resource: Food & Nutrition Academy Magazine Jan/Feb 2013(R.Begun)