If you’re looking for a heart-healthy snack, nuts are a great option. They are high in healthy fats and proteins, plus they contain fiber and vitamins and minerals. Nuts also provide good calories: one ounce of pistachios (about 50) contains 176 calories; almonds have 160; cashews have 158; pecans have 149; walnuts have 146; macadamia nuts have 122; pine nuts have 125; hazelnuts have 123; peanuts contain 161 calories per ounce (28); sunflower seeds contain 159 calories per ounce (26); Brazil nuts contain 148 calories per ounce (28).
Nuts Nutrition Facts
Nuts are a good source of protein, fiber, and healthy fats. They can be high in calories though, so it’s important to keep portions small if you’re watching your weight. Nuts also contain sodium and cholesterol; too much sodium can cause high blood pressure which increases risk for heart disease or stroke.
- Protein – 2g per ounce (28g)
- Fiber – 4g per ounce (28g)
- Total Fat – 14g per ounce (28g)
The benefits of nuts include a boost in heart health, improved brain health and reduced risk for diabetes. Nuts are also rich in healthy fats like omega-3 fatty acids which are known to reduce inflammation.
Nutritionally, nuts are a great choice. They’re rich in healthy fats and protein, as well as vitamins and minerals. However, they can also be very high in calories; just one ounce of almonds contains about 190 calories! That’s why it’s important to keep portions small if you’re watching your weight. Nuts are also a good source of sodium and cholesterol; too much sodium can cause high blood pressure which increases risk for heart disease or stroke.
Almonds are a great choice for anyone looking to add more protein, fiber and healthy fats into their diet. They’re also an excellent source of vitamin E which is known to reduce inflammation. However, nuts can be high in calories so it’s important to keep portions small if you’re watching your weight.
Calories
Nuts are a good source of calories, providing about 160 calories per ounce. However, nuts also contain nutrients that make them a healthier choice. Nuts are high in protein and fiber–a 1-ounce serving of almonds contains 6 grams of protein and 2 grams of fiber–and they’re rich in omega-3 fatty acids.
The calorie content varies depending on the type of nut consumed:
Almonds, pistachios and cashews are the highest in calories, with about 160 per ounce. Macadamia nuts have the fewest calories (about 132 per ounce).
Nuts are also high in fat, which has led some to believe they’re bad for your health. However, most of the fat in nuts is heart-healthy unsaturated fat (the exception is cashews), and research shows that eating nuts may help lower cholesterol levels and reduce your risk of heart disease.
Nuts are also a good source of vitamin E, which helps protect your cells from damage. Nuts can also provide some antioxidants, including resveratrol, which is found in red wine and grapes.
Nuts are a great snack food, but it’s important to eat them in moderation. If you like snacking on nuts, limit yourself to about one ounce per day (about 20 almonds or 10 walnuts).
Fats
Nuts are high in fat, but not all fats are bad for you. In fact, nuts contain monounsaturated and polyunsaturated fats that can be good for your health. The most common types of healthy fats found in nuts include:
- Monounsaturated fats (MUFAs) – These kinds of fatty acids help improve cholesterol levels and may reduce the risk of heart disease. According to the American Heart Association (AHA), MUFAs should make up about 7% to 10% of your daily calories. A 1-ounce serving of almonds contains 12 grams of MUFA; a 1-ounce serving of cashews has 9 grams; macadamia nuts have 6 grams per ounce; pecans have 5 gms per ounce; pistachios have 4 gms per ounce; pine nuts contain 3 gms per oz.; walnuts have 2 gms per oz..
- Polyunsaturated fatty acids (PUFAs) – PUFAs reduce inflammation throughout the body, which can lower blood pressure as well as reduce risk factors associated with diabetes and obesity
. The AHA recommends that PUFAs account for about 5% to 10% of your daily calories. A 1-ounce serving of almonds contains 5 grams of polyunsaturated fat; a 1-ounce serving of cashews has 4 gms per oz.; macadamia nuts have 3 gms per ounce; pecans have 2 gms per oz.; pistachios have 1 gm per oz.; pine nuts contain 0.5 gms per oz.; walnuts have 0.4 gms per oz..
Monounsaturated fatty acids (MUFAs) – MUFAs reduce inflammation throughout the body, which can lower blood pressure as well as reduce risk factors associated with diabetes and obesity . The AHA recommends that MUFAs account for about 7% to 10% of your daily calories. A 1-ounce serving of almonds contains 12 grams of monounsaturated fat; a 1-ounce serving of cashews has 9 gms per oz.; macadamia nuts have 6 gms per ounce; pecans have 5 gms per oz.; pistachios have 4 gms per oz.; pine nuts contain 3 gms per oz.; walnuts have 2 gms per oz..
Proteins
Nuts are a good source of protein. Protein is important for building muscle and maintaining a healthy body, so it’s no surprise that nuts are rich in amino acids, which are the building blocks of proteins. Nuts also contain fiber (both soluble and insoluble), which can help you feel full longer. In addition to helping you stay fuller longer, fiber provides many other health benefits like lowering cholesterol levels and improving digestion by increasing bowel movements.[1]
Nuts also contain unsaturated fats that can help reduce your risk of heart disease. Most experts recommend eating a handful of nuts every day as part of a healthy diet.
Nuts are also good sources of minerals such as magnesium, calcium and potassium. Magnesium helps keep your bones strong, while calcium is important for bone health and preventing osteoporosis.[2] Potassium can help lower blood pressure levels.[3]
Nuts are also a good source of vitamins and antioxidants. Vitamin E is an antioxidant that can help protect your cells from damage caused by free radicals.[4] Nuts also contain vitamin B6 and folate, both of which are important for healthy brain function.[5]
The bottom line: Nuts are a good source of protein, fiber and minerals. They can help keep you full longer and lower your risk of heart disease.
Carbs
Nuts, like many other foods, are high in carbs. They contain mostly fiber and sugar. Nuts also have a lot of fat and protein–they’re one of the best sources of protein available!
Nuts are also very nutritious, with a high amount of many essential vitamins and minerals like vitamin E, magnesium and zinc. They’re also a good source of protein and fiber.
The fats in nuts are mostly unsaturated, which means they’re good for your heart. They also contain a lot of fiber, which is known to decrease blood cholesterol levels and help prevent heart disease. Nuts also have many antioxidants that protect against cancer and other diseases.
Nuts are also a good source of vitamin E and magnesium, two nutrients that help maintain healthy bones. They’re also rich in zinc, which supports immune system function.
Eating nuts is a great way to get a variety of nutrients in your diet, plus they can be a great snack.
Nuts are a great source of all sorts of nutrients, including protein and healthy fats. They’re also packed with fiber, vitamins and minerals — some nuts contain more magnesium than other foods! Nuts also contain antioxidants that help your body fight off disease-causing free radicals.
Nuts are high in monounsaturated fats, which have been shown to lower blood cholesterol levels when eaten in place of saturated fats (like butter). However, it’s important not to overdo it: A handful or two per day is considered safe for most people who aren’t allergic or sensitive to nuts.
