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Calorie Counts and More for Your Favorite Varieties of Nuts

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Calorie Counts and More for Your Favorite Varieties of Nuts

Everyone loves a little crunch in their bite. But are your favorite nuts packed with healthy or unhealthy fat? 

For a long time, nuts have faced a question of character, being criticized as a high-fat “bad” food. But being higher in fat doesn’t make nuts bad. Actually, it’s the type of fat they contain that makes them good. Here are some healthy facts about nuts from Cooper Clinic Nutrition Services.

Heart-Healthy Nutrients
Nuts eaten as part of a heart-healthy diet can help lower LDL cholesterol (the bad cholesterol) with their polyunsaturated and monounsaturated fats, fiber and plant sterols. They also promote overall heart health and reduce inflammation with omega-3 fatty acids. Additionally, nuts keep arteries healthy by promoting flexibility and preventing plaque formation with vitamin E and L-arginine.

Antioxidant Bonus
All nuts can be part of a healthy diet. However some nuts, like walnuts, may have an added benefit. Walnuts are the most significant source of ALA omega-3 of all nuts, and contain a vast amount of antioxidants. A 2002 study in the Journal of Nutrition found that walnuts contain the second highest amount of antioxidants of all plant foods, ranking higher than many other foods commonly thought to be antioxidant-rich such as pomegranate, blueberries and kale.

Nuts & Numbers
While nuts can be a healthy addition to your diet, these nutrient-rich powerhouses also pack a significant number of calories. The key to keeping nuts a healthy contributor to your diet is to eat them in the right amounts. A serving size of nuts is one ounce, approximately 200 calories. The exact calories vary slightly depending on the nut. See the chart below for more detailed calorie and serving size information. 
 

Nut

Serving Size (1 oz)

Calories

Peanuts

28 nuts

166

Walnuts

14 halves

185

Almonds

23 nuts

163

Pistachios

49 nuts

158

Pecans

19 halves

196

Hazelnuts

21 nuts

178

Cashews

18 nuts

157

Macadamias

12 nuts

204


Nutty Ideas
Try these nut-fortified meal and snack ideas to add health and crunch to your diet.

  • Spread nut butters on pancakes or waffles for a sweet and savory breakfast combination.

  • Add chopped nuts to oatmeal, yogurt, or a smoothie to incorporate some healthy fats to your breakfast meal.

  • Nuts are a great addition to a salad for a crunchy topping.

  • Have an ounce of nuts or two tablespoons nut butter with an apple or banana for a complete, balanced snack.

  • For a homemade trail mix, mix any type of nuts with dried fruit and whole grain cereal.

  • Add chopped nuts or nut butters to stir fry for a nutty twist.

For more information about Cooper Clinic Nutrition Services, click here or call 972.560.2655.