13 Nuts and Seeds

I’m trying to eat healthier, here. Nuts can be a nutritious snack. Although many nuts are high in fat and calories, they also have protein, fiber and other important nutrients. Here are thirteen nuts to enjoy from this helpful website:

1. Almonds.  1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.

2. Brazil Nuts. 1 ounce (6 whole nuts) contains 4.06 grams of protein, 186 calories and 2.1 grams of fiber.

3. Cashews.  One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.

4. Chestnuts. Never had these, only sung about them at Christmas. Ten (10) roasted kernels  with no salt added  contain 2.66 grams protein, 206 calories and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)

5. Coconut. Is this a nut? I guess it is, just really, really large. One cup of raw, shredded coconut contains 2.66 grams of protein, 283 calories and 7.2 grams of dietary fiber.

6. Hazelnuts. One ounce (21 whole kernels) of hazelnuts contains 4.24 grams of protein, 178 calories and 2.7 grams of dietary fiber.

7. Macadamia nuts.  One once (10-12 kernels) of raw macadamia nuts contains 2.24 grams protein, 204 calories and 2.4 grams fiber.

8. Peanuts.  One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.

9. Pecans. One ounce (19 halves) of raw pecans contains 2.6 grams protein, 196 calories and 2.7 grams fiber.

10. Pine nuts.  One ounce of pine nuts (167 kernels) contains 3.88 grams of protein, 191 calories and 1.0 grams of dietary fiber.

11. Pistachios.  One ounce of dry roasted pistachio nuts (no salt) (49 kernels) contains 6.05 grams of protein, 162 calories and 2.9 grams of dietary fiber.

12. Sunflower Seeds.  One ounce of sunflower seed kernels, dry-roasted without salt contains 5.48 grams of protein, 165 calories and 3.1 grams of dietary fiber.

13. Walnuts.  1 ounce (14 halves) English walnuts contains 4.32 mg protein, 185 calories and 1.9 mg fiber.

Which of these do you like to munch on?