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Nuts, Nut Butters, & Seeds
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News of the positive health benefits of nuts continues to accumulate. Nuts are a great source of good fats and protein, and consumption of nuts has been associated with decreased risks of heart attacks. Almonds, Brazil nuts, peanuts, pistachios, and many other nuts are all good choices. Natural nut butters appear to have the same health benefits as whole nuts, but it is important to read the labels to make sure that hydrogenated oils are not listed as ingredients. Smuckers, for example, has a natural peanut butter made without trans fats that is a good choice.
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| Nuts |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Almonds, raw or roasted |
1 oz |
7 |
2 |
14 |
Good |
| Brazil nuts, raw |
1 oz |
4 |
1 |
19 |
Good |
| Cashews, roasted |
1 oz |
10 |
2 |
14 |
Good |
| Filberts (hazelnuts), roasted |
1 oz |
5 |
1 |
17 |
Good |
| Macadamias, raw |
1 oz |
5 |
2 |
20 |
Good |
| Peanuts, roasted |
1 oz |
6 |
1 |
14 |
Good |
| Pecans, dried |
1 oz |
5 |
1 |
19 |
Good |
| Pine nuts, dried |
1 oz |
6 |
1 |
15 |
Good |
| Pistachios, shelled |
1 oz |
8 |
2 |
13 |
Good |
| Soy nuts, roasted |
1 oz |
9 |
2 |
6 |
Good |
| Walnuts, English, dried |
1 oz |
5 |
1 |
18 |
Good |
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