Live Healthy Live Well

Nuts are a holiday staple.  No, I’m not referring to “Clark”, “Cousin Eddie” or “Aunt Grace”; but those flavorful, nutrient-dense, crunchy, versatile, snacks that adorn most holiday tables.  Nuts are high in protein and fiber, cholesterol-free, and sodium-free, unless salted.  Nuts in general are high in fat. However, these are mono- and poly-unsaturated fats; which are the good fats, and lower amounts of the saturated fats, or bad fats.  Some varieties of nuts can also be excellent sources of important vitamins and minerals such as calcium, iron, magnesium, copper, zinc, potassium, and/or phosphorus.

Here’s a closer look at the nutritional value of nuts:

Almonds:  Approximately 23 nuts equal a 1-ounce serving which has 164 calories, 6 g of protein, 7 g of carbohydrates, 14.4 g of fat and 3.3 g of fiber. Due to their protein and fiber content, almonds keep you satisfied for hours.  They are a good source of vitamin E, magnesium and calcium.

Peanuts:  Approximately 40 shelled nuts equal a 1-ounce serving which has 160 calories, 7.3 g of protein, 6 g of carbohydrates, 14 g of fat and 2.6 g of fiber.  Often referred to as legumes, they are high in protein, folate, and iron.

Pistachios:  Approximately 47 nuts equal a 1-ounce serving which has 158 calories, 5.8 g of protein, 7 g of carbohydrates, 12.6 g of fat and 2.9 g of fiber.  Pistachios are known as a potassium powerhouse with good amounts of protein and fiber.

Cashews:  Approximately 18 halves equal a 1-ounce serving which has 160 calories, 4 g of protein, 9 g of carbohydrates, 13.3 g of fat and 0.9 g of fiber.  These nuts are lower in fiber, but provide 69 percent of the RDA for copper, 27 percent for magnesium and 10 percent for iron.

Hazelnuts:  Approximately 21 nuts equal a 1-ounce serving which has 178 calories, 4 g of protein, 4 g of carbohydrates, 17.2 g of fat and 1.4 g of fiber.  Loaded with Vitamin E, fiber and iron, hazelnuts boast the second-highest proportion of monounsaturated fat.

Brazil Nuts:  Approximately 7 nuts equal a 1-ounce serving which has 186 calories, 4 g of protein, 4 g of carbohydrates, 18.8 g of fat and 2.1 g of fiber.  Brazil Nuts, known for magnesium also have a lot of the antioxidant selenium; overdosing can cause health problems.

Pecans:  Approximately 20 halves is a 1-ounce serving which has 196 calories, 2 g of protein, 5 g of carbohydrates, 20.4 g of fat and 2.7 g of fiber.  One serving provides 38 percent of the RDA for cooper and 16 percent for zinc.

Walnuts:  Approximately 14 halves equal a 1-ounce serving which has 185 calories, 4 g of protein, 5 g or carbohydrates, 18.5 g of fat and 1.9 g of fiber.  Walnuts are rich in alpha-linolenic acid, an omega-3 fatty acid.  A serving has more than 100 percent of your daily needs for this heart-healthy fat.

As you enjoy the nutritional benefits of nuts, remember to portion out a 1-ounce serving to avoid “grazing” on them. While they have nutritional qualities and health benefits, their calories will quickly add up.

Aside from adorning the holiday tablescape and snacking, more and more people are finding new ways to add nuts to perk up their foods throughout the year.  Here are just a few ways to get you thinking of the many possibilities:

• Add chopped nuts to yogurt or cereal.
• Add roasted nuts to a salad, casserole or dessert for added crunch and flavor.
• Nuts add an extra crunch to cookies and brownies.
• Mix nuts with cereal, pretzels, mini marshmallows and dried fruit for a pick-up and go snack.
• Add pizzazz to cream cheese with chopped nuts for a tasty spread.
• Enjoy with apple slices for a delicious bedtime snack!

Written by:  Cynthia R. Shuster, Extension Educator, Family & Consumer Sciences, PerryCounty, Buckeye Hills EERA

Reviewer:  Jennifer Even, Extension Educator, Family & Consumer Sciences/EFNEP, Hamilton County, Miami Valley EERA

Reviewer:  Jennifer Lindimore, Ohio State University Extension Office Associate, Morgan County, Buckeye Hills EERA

References:

USDA – Nutrient Data Lab.  http://ndb.nal.usda.gov

International Nut and Dried Fruit Council Foundation (2007). www.nutfruit.org

International Tree Nut Council Nutrition Research and Education Foundation (2002). Go Nuts Everyday.

International Tree Nut Council Nutrition Research and Education Foundation (2004).  Live Healthy, Go Nuts.

The Peanut Institute (2004). www.peanut-institute.org.