Nuts about Nuts!
created by Heather Mackie, MS, LDN, Registered Dietitian and Territory Manager for Celebrate VitaminsNUTS IN GENERAL:
- Incredibly NUTritious
- Great source of protein
- Helps to reduce the risk of coronary heart disease
- Adds fiber to the diet which may lower cholesterol
- Adds healthy omega-3 fatty acids, calcium, and other nutrients, like Vitamins E and B
SOY NUTS:
- Have 40% less fat than peanuts and are easier to digest than peanuts, potato chips, and many other snacks…so crunch away!
- Are terrific plain, or you can use them in salads, sandwiches, stir-fry, in soups, or anywhere you would like some crunch
- They’re SOY good for you!
| Type of Nut | Calories | Fat (g) | Protein (g) |
| Almonds, 1 oz (23 kernels) | 164 | 14.4 | 6 |
| Walnuts, 1 oz (14 halves) | 185 | 18.5 | 4.3 |
| Peanuts, 1 oz (30 lg or 60 sml) | 166 | 14.1 | 6.7 |
| Macadamia, 1 oz (10-12 kernels) | 204 | 21.5 | 2.2 |
| Pecans, 1 oz (20 halves) | 196 | 20.4 | 2.6 |
| Cashews, 1 oz | 163 | 13.2 | 4.3 |
| Pistachios, 1 oz (49 kernels) | 162 | 13 | 6.1 |
| Brazil, 1 oz (6-8 kernels) | 186 | 18.8 | 4.1 |
| Mixed Nuts, 1 oz | 169 | 14.6 | 4.9 |
| Sunflower Seeds, 1 oz | 165 | 14.1 | 5.5 |
| Soy Nuts, 1 oz | 128 | 6.1 | 11.2 |
| Soy Nuts, Honey Roasted, 1/3 cup | 140 | 6 | 10 |
As you can see nuts can be a great source of protein — just remember to watch the calories and fat grams.
We recommend limiting nuts to no more than 3-4 times each week.
Also, be careful with the serving sizes — you should only be covering the flat part of the palm of your hand (not including your fingers)!
So, Go Get Nuts About Nuts!
