Nuts: A Nutritional Powerhouse

The next time that you go to that vending machine for your afternoon cookies, crackers, et al, please consider selecting a bag of nuts. Nuts are nature’s way of providing maximum nutrition in a small package. Filled with protein, minerals, fiber, and healthy oils and fats, nuts provide a nourishing pick-me-up when you feel the need for a snack in between meals.

Below is a list of nuts and the nutrition they provide. Keep in mind that to receive optimal benefits from the fats in this food, it may be better to eat most types of nuts raw. You can obtain raw nuts at your local whole foods store; for example, Sprouts.

In this post, I am giving calorie estimates for raw nuts. Roasted nuts may have additional calories because of oil added in the roasting process.

Almonds. Can be eaten raw or roasted. Almonds are a source of biotin, vitamin E, copper, managanese, vitamin B2 phosphorus, magnesium and molybdenum. One oz. of raw almonds (23 almonds) is approximately 132 calories

Brazil nuts. Can be eaten raw or roasted. Brazil nuts are a source of selenium, which is necessary in regulating the thyroid gland. They are a source of copper, magnesium, phosphorus, manganese, zinc, thiamine, and vitamin E. One oz. of raw Brazil nuts (6 large nuts) is approximately 187 calories

Cashews. Can be eaten raw or roasted. They are an source of copper, phosphorus, manganese, magnesium, and zinc. One oz. of raw cashews (18 whole cashews) is approximately 221 calories.

Hazelnuts (also known as filberts). Can be eaten raw or roasted. They are a source of vitamin E, thiamin, magnesium, copper, and manganese. One oz. of raw hazelnuts (20 kernels) is approximately 176 calories.

Peanuts. Can be eaten roasted or boiled. Strictly speaking, peanuts are a legume and not a nut. They are a source of copper, manganese, vitamin B3, molybdenum, folate, biotin, phosphorus, vitamin E, protein, and vitamin B1. One oz. of raw peanuts (28 whole peanuts) is approximately 207 calories. Consider getting dry roasted peanuts to save on additional fat and calories.

Pumpkin seeds (also known as pepitas). Can be eaten raw or roasted. Pumpkin seeds are a source of manganese, phosphorus, copper, magnesium, zinc, protein, and iron. One oz. of shelled, raw pumpkin seeds is approximately 180 calories.

Sunflower seeds. Can be eaten raw or roasted. Sunflower seeds are a source of vitamin E, copper, vitamin B1, selenium, phosphorus, manganese, vitamin B6, magnesium, folate, and vitamin B3. One oz. of sunflower seeds is approximately 204 calories.

Walnuts. Can be eaten raw or roasted. Walnuts are a source of omega-3 fat, copper, manganese, molybdenum, and biotin. One oz. of walnuts (14 walnut halves) is approximately 196 calories.

References:

  • Healthline.com, “7 Proven Health Benefits of Brazil Nuts,” “7 Ways Hazelnuts Benefit Your Health,” “Raw vs Roasted Nuts: Which Is Healthier?”
  • wh.foods.com, “Almonds,” “Cashews,” “Peanuts,” Pumpkin Seeds,” Sunflower Seeds,” and “Walnuts.”

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