Need a quick snack? Nibble on a nut! A handful a day can help keep you healthy!
Though nuts are a higher-fat food, it is mostly heart-healthy unsaturated fat. The fat, protein and fiber in nuts help you feel full longer, so you may eat less during the day. By helping induce a feeling of satiety, nuts may help people feel less deprived and not like they’re “dieting.” Just limit your portion.
How many nuts are in a handful? Check the chart below.
Nutrients in 1 Handful or Ounce (28 grams)
|
|
Nut
|
Nuts
per 1 oz./ 28 grams |
Calories
|
Protein
|
Fat
|
|||
|
Total
|
Sat
|
Mono |
Poly
|
||||
| Almonds |
24
|
160 |
6 |
14 |
1 |
9 |
3 |
| Brazil nuts |
6 – 8
|
190 |
4 |
19 |
5 |
7 |
7 |
| Cashews |
18
|
160 |
4 |
13 |
3 |
8 |
2 |
| Hazelnuts |
20
|
180 |
4 |
17 |
1.5 |
13 |
2 |
| Macadamias |
10 – 12
|
200 |
2 |
22 |
3 |
17 |
0.5 |
| Peanuts |
28
|
170 |
7 |
14 |
2 |
7 |
5 |
| Pecans |
20
halves |
200 |
3 |
20 |
2 |
12 |
6 |
| Pine nuts (2) (pignolias) |
157
|
190 |
4 |
20 |
2 |
6 |
10 |
| Pistachios |
49
|
160 |
6 |
13 |
1.5 |
7 |
4 |
| Walnuts |
14 halves
|
190 |
4 |
18 |
1.5 |
2.5 |
13 |
| Source: Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, September 2004 <www.nuthealth.org/nutrition/nutrient1oz.html> | |||||||
It’s easy to nibble on nuts. Store shelled or unshelled nuts in an airtight container in your refrigerator for up to 6 months or for a year in your freezer for best quality.
1. It’s in the Bag!
You don’t have to fire up the stove or get out your cookbook to enjoy nuts. Your handful of nuts may be enjoyed — simply — out of hand.
Divide a container of nuts into small snack bags for easy snacking at home, office or on the road. Keep in the refrigerator until you’re ready to enjoy! A snack of nuts may help you resist that gooey sweet roll in the breakroom at work.
2. Throw those nuts just about anywhere!
Sprinkle nuts into these foods for a heartier snack throughout the day:- Salads
- Yogurt
- Cereal
- Pasta
- Cooked vegetables
- Muffins and pancakes (toss a handful or two into your batter)
{ 1 comment… read it below or add one }
I just had some almond butter. I am trying to add healthy fats because they are so good for you!! Love your site by the way. I am going to add your blog to my list of blog links!