The Nutty truth. How many Nuts make up 100 Calories?

Nuts

 It will surprise you!

Although nuts are healthy snack options, they are usually high in fat, the fat they contain is a healthy type. They’re also good sources of fibre and protein.

Each nut variety contains its own unique combination of nutrients and is generally rich in a few nutrients such as:

  • Almonds: protein, calcium and vitamin E
  • Brazil nuts: fibre and selenium: just two brazil nuts a day provides 100% RDI for selenium for an adult
  • Cashews: non haem (plant based) iron and a low GI rating
  • Chestnuts: low GI, fibre and vitamin C (although much vitamin C is lost during cooking)
  • Hazelnuts: fibre, potassium, folate, vitamin E
  • Macadamias: highest in monounsaturated fats, thiamin and manganese
  • Pecans: fibre and antioxidants
  • Pine nuts: vitamin E and the arginine amino acid
  • Pistachios: protein, potassium, plant sterols and the antioxidant resveratrol
  • Walnuts: alpha linoleic acid: plant omega 3 and antioxidants
How much nuts should I have?

Nuts are energy dense so you do need to limit them to a small amount. They do suppress the appetite so they are a good way to keep you full.

You won’t gain weight eating a small amount of nuts but if you are trying to lose weight then best skip them until you get to your target weight.

A healthy daily intake of nuts is 30g (a small handful) or approximately:

  • 20 almonds
  • 15 cashews
  • 20 hazelnuts
  • 15 macadamias
  • 15 pecans
  • 2 tablespoons of pine nuts
  • 30 pistachio kernels
  • 9 walnut kernels

 

Source- http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health

 

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