Nuts about Nuts!created by Heather Mackie, MS, LDN, Registered Dietitian and Territory Manager for Celebrate Vitamins
NUTS 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
- 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!