Nuts are the perfect small snack or crunchy topping. They are all packed with healthy unsaturated fats and a variety of vitamins and minerals. Almonds and peanuts have the most amount of protein and walnuts have omega-3 fatty acids! Be aware of your portion size and you’ll get the most bang for your buck. Too many nuts can result in a high caloric intake and a high fat intake. Consuming a moderate amount of fat per day is key. It is recommended that 25-35% of your daily calories come from fat, healthy fats that is! Check out the nutrition (from the nutrient database) below.
Ideas for snacks: 1/4 nuts with dried fruit or cheese, 1/4 cup of chopped nuts on yogurt or a salad, 1/4 crushed nuts on top of fish or chicken, 2 tbsp natural nut butter on fruit or toast.
Almonds – Per 1/4 cup: 214 calories, 8 g protein, 19 g fat, 4 g fiber. Almonds are packed with biotin, vitamin E, and manganese.
Walnuts – Per 1/4 cup: 164 calories, 4 g protein, 16 g fat, 2 g fiber. Walnuts are filled with omega-3 fatty acids, copper, and manganese.
Brazil Nuts – Per 1/4 cup: 219 calories, 5 g protein, 22 g fat, 3 g fiber. Brazil nuts are a great source of selenium, vitamin E, and thiamine.
Pistachios – Per 1/4 cup: 172 calories, 6 g protein, 14 g fat, 3 g fiber. Pistachios have plenty of vitamin E, copper, and iron.
Peanuts – Per 1/4 cup: 207 calories, 9 g protein, 18 g fat, 3 g fiber. Peanuts are high in biotin, copper, and manganese.
Cashews – Per 1/4 cup: 197 calories, 5 g protein, 16 g fat, 1 g fiber. Cashews are a good source of copper, phosphorous, and manganese.
Macadamia – Per 1/4 cup: 241 calories, 3 g protein, 25 g fat, 3 g fiber. Macadamia nuts have high levels of thiamine, manganese, and copper.