Ah, nuts! These tough-shelled seeds deliver a lot of nutrients
for their size. They can add flavor and crunch to everything from curries to cakes. Most are chock-full of protein
, and minerals
. But nuts also contain fat
, so use them in small quantities. back to top
Which nuts are best for me? Which are worst?
Almonds and peanuts are the best all-around nuts. Almonds have the most nutrients per calorie of any nut. Peanuts are the highest in protein. Both of these nuts are also good sources of calcium
and vitamin E
Macadamia nuts and pecans have tons of fat and calories. And they provide very little protein. Think of these two as treats, not everyday nuts. back to top
Other nuts that are good for you
While peanuts and almonds are good nut treats, there are other nuts and seeds that make healthy snacks, such as cashews, walnuts, pumpkin seeds, and sunflower seeds. See our list below of some good nut options with their nutritional values. Soon you'll be nuts about nuts!
How can I use nuts in my meals?
- Cashews: 1 ounce of dry roasted cashews is 163 calories, with 13.1 grams of fat and 4.3 grams of protein
- Hazelnuts (also called filberts): 1 ounce of dry roasted hazelnuts is 188 calories, with 18.8 grams of fat and 2.8 grams of protein
- Brazilnuts: 1 ounce of dried brazilnuts is 186 calories, with 18.8 grams of fat and 4.1 grams of protein
- Walnuts: 1 ounce of dried walnuts is 172 calories, with 16 grams of fat and 6.9 grams of protein
- Pumpkin and squash seeds: 1 ounce of roasted seeds is 148 calories, with 11.9 grams of fat and 9.3 grams of protein
- Sesame seeds: 1 ounce of toasted kernels is 160 calories, with 13.6 grams of fat and 4.8 grams of protein
- Sunflower seeds: 1 ounce of dry roasted seeds is 170 calories, with 14.1 grams of fat and 5.5 grams of protein back to top
A handful of nuts makes a quick, tasty snack. And it's easy to pack some dry-roasted peanuts in your backpack. Here are some other ways to enjoy nuts:
Bringing out the best in nuts
- Toss a few nuts into fruit or green salads.
- Top a dish of nonfat yogurt or a bowl of cereal with a sprinkling of nuts.
- Mix chopped nuts into pancake, muffin, or bread batter.
- Stir nuts into rice, couscous, or vegetable dishes. back to top
- Refrigerate nuts that are out of the shell. If you leave them on the shelf for awhile, they can get rancid and taste bad. Oils like sesame oil or olive oil can get rancid too.
- Use chopped nuts rather than whole nuts when adding them to foods. This adds more flavor.
- For a pure nutty taste, choose unsalted nuts. You will find them in the baking aisle of your market, or buy them in bulk at a health food store. The nuts you find in the snack aisle are usually heavily salted and may have added honey or sugar.
- Toast nuts to bring out their flavor. Spread them on a baking sheet, and bake them in the oven at 350 degrees for two to three minutes. Keep a close eye on them so they don't burn and taste bad. Take the nuts out of the oven as soon as they start to brown. back to top