It’s time to go nuts! Nuts contain healthy oils, fibre, vitamins and minerals and essential amino acids.
Research has shown that the humble nut can decrease your risk of coronary heart disease plus help with your weight loss goals. So let’s find out a little bit more about some of the most popular nuts.
Pistachios
One of the most popular nuts to snack on, pistachios have 159 calories for a typical 30g serving.
They are great for lowering cholesterol as they have a high level of plant sterols.
Nutritional facts
| % Daily Value* |
| Total Fat 45 g |
69% |
| Saturated fat 6 g |
30% |
| Polyunsaturated fat 14 g |
|
| Monounsaturated fat 24 g |
|
| Trans fat 0 g |
|
| Cholesterol 0 mg |
0% |
| Sodium 1 mg |
0% |
| Potassium 1,025 mg |
29% |
| Total Carbohydrate 28 g |
9% |
| Dietary fiber 10 g |
40% |
| Sugar 8 g |
|
| Protein 20 g |
40% |
| Vitamin A |
8% |
Vitamin C |
9% |
| Calcium |
10% |
Iron |
21% |
| Vitamin D |
0% |
Vitamin B-6 |
85% |
| Vitamin B-12 |
0% |
Magnesium |
30% |
Hazelnuts
A key ingredient in Nutella and praline, hazelnuts have 178 calories per 30g serving.
As well as being high in protein (like all nuts), hazelnuts are packed with calcium and heart-friendly folic acid (vitamin B9).
Nutritional facts
| % Daily Value* |
| Total Fat 61 g |
93% |
| Saturated fat 4.5 g |
22% |
| Polyunsaturated fat 8 g |
|
| Monounsaturated fat 46 g |
|
| Cholesterol 0 mg |
0% |
| Sodium 0 mg |
0% |
| Potassium 680 mg |
19% |
| Total Carbohydrate 17 g |
5% |
| Dietary fiber 10 g |
40% |
| Sugar 4.3 g |
|
| Protein 15 g |
30% |
| Vitamin A |
0% |
Vitamin C |
10% |
| Calcium |
11% |
Iron |
26% |
| Vitamin D |
0% |
Vitamin B-6 |
30% |
| Vitamin B-12 |
0% |
Magnesium |
40% |
Brazil nuts
Despite their name, the largest exporter of Brazil nuts is actually Bolivia!
Brazil nuts are one of the best sources of the cancer-fighting mineral selenium and contain 186 calories per 30g.
Nutritional facts
| % Daily Value* |
| Total Fat 66 g |
101% |
| Saturated fat 15 g |
75% |
| Polyunsaturated fat 21 g |
|
| Monounsaturated fat 25 g |
|
| Cholesterol 0 mg |
0% |
| Sodium 3 mg |
0% |
| Potassium 659 mg |
18% |
| Total Carbohydrate 12 g |
4% |
| Dietary fiber 8 g |
32% |
| Sugar 2.3 g |
|
| Protein 14 g |
28% |
| Vitamin A |
0% |
Vitamin C |
1% |
| Calcium |
16% |
Iron |
13% |
| Vitamin D |
0% |
Vitamin B-6 |
5% |
| Vitamin B-12 |
0% |
Magnesium |
94% |
Almonds
A common snack and also now one of the most popular sources of plant “milks”, almonds have 163 calories per 30g serving.
Have you ever heard of using good fats to burn bad fats? Well, almonds are a top source of monounsaturated fat which helps burn belly fat.
Nutritional facts
| % Daily Value* |
| Total Fat 49 g |
75% |
| Saturated fat 3.7 g |
18% |
| Polyunsaturated fat 12 g |
|
| Monounsaturated fat 31 g |
|
| Trans fat 0 g |
|
| Cholesterol 0 mg |
0% |
| Sodium 1 mg |
0% |
| Potassium 705 mg |
20% |
| Total Carbohydrate 22 g |
7% |
| Dietary fiber 12 g |
48% |
| Sugar 3.9 g |
|
| Protein 21 g |
42% |
| Vitamin A |
0% |
Vitamin C |
0% |
| Calcium |
26% |
Iron |
20% |
| Vitamin D |
0% |
Vitamin B-6 |
5% |
| Vitamin B-12 |
0% |
Magnesium |
67% |
Walnuts
A great addition to your salads, walnuts contain 185 calories per 30g serving.
When you hear about omega 3 oils, most people immediately think of fish. In fact, walnuts are a great source of omega 3 and will help you have glowing skin and a healthy heart.
Nutritional facts
| % Daily Value* |
| Total Fat 65 g |
100% |
| Saturated fat 6 g |
30% |
| Polyunsaturated fat 47 g |
|
| Monounsaturated fat 9 g |
|
| Cholesterol 0 mg |
0% |
| Sodium 2 mg |
0% |
| Potassium 441 mg |
12% |
| Total Carbohydrate 14 g |
4% |
| Dietary fiber 7 g |
28% |
| Sugar 2.6 g |
|
| Protein 15 g |
30% |
| Vitamin A |
0% |
Vitamin C |
2% |
| Calcium |
9% |
Iron |
16% |
| Vitamin D |
0% |
Vitamin B-6 |
25% |
| Vitamin B-12 |
0% |
Magnesium |
39% |
Peanuts
Probably the most popular of all nuts, the peanut has 165 calories per 30g serving.
Try to stay away from salted peanuts (although a serving here and there probably won’t do you any harm as part of a good diet), peanuts are packed with essential cholesterol fighting properties.
Nutritional facts
| % Daily Value* |
| Total Fat 49 g |
75% |
| Saturated fat 7 g |
35% |
| Polyunsaturated fat 16 g |
|
| Monounsaturated fat 24 g |
|
| Cholesterol 0 mg |
0% |
| Sodium 18 mg |
0% |
| Potassium 705 mg |
20% |
| Total Carbohydrate 16 g |
5% |
| Dietary fiber 9 g |
36% |
| Sugar 4 g |
|
| Protein 26 g |
52% |
| Vitamin A |
0% |
Vitamin C |
0% |
| Calcium |
9% |
Iron |
25% |
| Vitamin D |
0% |
Vitamin B-6 |
15% |
| Vitamin B-12 |
0% |
Magnesium |
42% |
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