Lets go NUTS

Nuts has always been my favourite snacks ,i always keep handy in my ziploc in my bag to save myself from hunger attack.In a nutshell Š Nuts make a wonderful snack, particularly in place of foods like refined flour crackers or biscuits. The ultimate healthy ‘fast food’ they are easy to carry. Nuts are a good choice for a healthy fat exchange or a sustaining snack together with some carbohydrate.However, inclusion of few unsalted nuts e.g. walnuts, almonds, peanuts, pistachios in a heart healthy diet may decrease LDL and cholesterol when weight is not gained.

I have combined very basics info of most common and healthy nuts which help to plan our day to day healthy menu-

For 100 calories how many to eat -:

  • Almonds-About 15 almond kernels( compared to other nuts, and are richest in vitamin E, a powerful antioxidant and good source of fibre compare to other nuts)
  • Cashew- About 13  cashews( Cashews are particularly rich in iron,magnesium,and zinc. “Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health.
  • peanuts( which is legume family)- About 2 tablespoons(around 16-17 peanuts),They compose sufficient levels of mono-unsaturated fatty acids (MUFA), especially oleic acid. The kernels are an excellent source of vitamin E and resveratrol which protects against heart diseases.
  • Pistachio- About 28 nuts (shelled) or heaping 1/3 cup (unshelled)( Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6.)
  • Walnuts-About 7-8 halves( walnuts are also the richest in omega-3 fatty acids, which fight inflammation)

Fibre-Go nuts to pack a fiber punch. One ounce of nuts and seeds can provide a hearty contribution to the day’s fiber recommendation, along with a bonus of healthy fats, protein, and phytochemicals.

NUTS Portion Amount of Fiber
Almonds 1 ounce 4 g
Pistachio nuts 1 ounce 3 g
Cashews 1 ounce 1 g
Peanuts 1 ounce 2 g
Walnuts 1 ounce 2 g

Fats are divided into monounsaturated, polyunsaturated, and saturated fats. Different nuts have different proportions of polyunsaturated to monounsaturated fatty acids. Pine nuts and walnuts are higher in polyunsaturated fatty acids, while cashews, pistachios, almonds and hazelnuts have a higher proportion of monounsaturated fatty acids. Each serving on the fat list contains 5 grams of fat and 45 calories. I don’t complicate my diet with too many nuts and seeds, this are the most common nuts and seeds i prefer in my daily diet-

Nuts (MUFA Rich) calories quantity
almonds 45 6 No
cashew 45 6 No
peanuts 45 10 No
omega3(PUFA rich) source calories quantity
flax seeds meal 45 1tsp
chia seeds 45 2tsp


omega6 PUFA rich source
walnuts 45 4 halves
sunflower/pumpkin seeds/sesame seeds 45 1tbsp

Tahini paste/peanut butter

 45  2tsp

Tip: For best quality, store nuts and seeds in the refrigerator or freezer so the oils won’t go rancid.








IMAGE copyright source-fitindian.com

Ask the RD: Are Some Nuts More Nutritious Than Others?