Nut Nutrition Facts - Nut Calories and Health Benefits

Nuts are widely boasted for their nutritional benefits but what is less talked about is their calories, portion control, and healthy serving sizes.

For example, consider walnuts. Walnuts are recognized for their high fiber content, levels of vitamins E and B, and heart healthy omega 2 fats. They taste great in yogurt, on salads, or even by the handful.

The potential hitch is the number of calories and the small serving sizes-just one ounce. One serving of walnuts is actually just 7 whole pieces, or 14 halves. One ounce serves up a significant and easily consumed 185 calories, and 18 grams of, albeit healthy, grams of fat.

Even considering that the energy is dense and prone to quickly add up if munched on mindlessly, they should be considered an essential diet staple to anyone who is trying to improve their diet or even lose weight. Knowing the basic serving sizes of nuts and having a general idea of how many calories there are in each variation can help keep the fat and caloric content at healthy levels.


Nut Nutrition Facts

How many calories are in almonds?
One ounce of almonds is 170 calories. One ounce of almonds is equal to roughly 23 whole almonds. These are healthiest and lowest in sodium in raw form. They offer magnesium, selenium, vitamin E, calcium, iron, and niacin, among other things. They are branded as the most nutrient dense of all nuts.


How many calories are in walnuts?
As mentioned above, roughly 7 whole walnuts, or 14 halves (they frequently break apart) comes in at 185 cals. Their fat content is largely heart healthy and is very useful in holding off an appetite that might otherwise keep a stomach growling.


How many are in peanuts?
One ounce offers 166 cals. Peanuts are high in cancer fighting antioxidants, including B vitamins, resveratrol, and p-coumaric acid. They are high in fiber, inexpensive, easily accessible, and highly versatile in dishes they can be used in.


Cashews Nutrition
There are 159 calories in one ounce of cashews. Between 16-18 cashews make up one ounce, or a serving size. Cashew nutrition benefits include copper, phosphorus, magnesium, manganese, and tryptophan. They have a lower fat content than most other nuts and are fantastic for heart health. They compliment a number of different dishes or taste great on their own.


How many calories are in pecans?
Pecans are a bit less nutritionally dense than walnuts. There are 196 cals in one ounce, which is roughly 20 halves. Pecan nutrition perks include high levels of monounsaturated fatty acid, beta carotene (vitamin Am a cancer fighting agent), and vitamin E.


How many calories are there in hazelnut or filberts?
There are 180 calories in one ounce of hazelnuts. There are approximately 20 hazelnuts in one ounce. Aside from all of their antioxidants, these are high in tryptophan, which has been shown to aid in the depth and quality of sleep.


How many calories are in pistachios?
One ounce of pistachios is 160 cals. One ounce of pistachios is 49 pieces, give or take. These are one of the choices with the fewest calories but are still high in fat that lowers the bad type of cholesterol.


Calories in chestnuts
There are roughly 3 chestnuts in 1 ounce, and 57 cals in 1 ounce. Chestnuts have a lower fat content (they are higher in carbohydrates) than other varieties and are also the only ones that serve as a source of vitamin C.


How may calories are in macadamias?
One ounce of macadamias has 200 cal; there are 9-12 macadamias in one ounce. Aside from being delicious and dessert-like, this cholesterol free option is high in fiber, vitamins, phytochemicals, and minerals.


Between improving heart health, providing a low cholesterol source of protein, and loads of antioxidants, vitamins, and minerals, nuts are a quick, convenient calorie source. Making sure that you aren’t overeating in terms of servings is a good way to make sure that you don’t derail your weight loss efforts.


Via : https://boutder.blogspot.com

Comments

Post a Comment

Popular posts from this blog

How Often Should You Work Out Your Abs?

If you really want washboard abs, you've got to put the work in every day. Right? Actually, crushing your ab routine everyday might do more harm than good.  “People have the idea that if they do an hour of ab exercises that that’s going to chisel their abs and burn fat from that area—the old spot-reduction approach,” says Wayne Westcott, Ph.D., a professor of exercise science at Quincy College in Quincy, MA. But realistically, Westcott says you should train your core no more than three days a week. While by now you know that spot-reduction is a myth, when you overtrain your abs at lower intensities, core work becomes an endurance-type activity rather than a strength- and muscle-building activity, Westcott explains. Related: Don’t Miss These Nine Exercises That Will Fast-Track Your Six-Pack On top of not providing the intensity or recovery time needed to increase strength, too much training can also increase your risk of overuse and imbala...
Read more

How to Gain Weight the Healthy Way - Building Muscle, Curve Shape

An important part of fitness that’s covered much less than weight loss, is weight gain. Gaining weight takes strategy, consistency, and work. It might seem foreign to some people who have differing goals, but saying “just eat more!” to someone who is trying to gain weight is not unlike saying “just eat less!” to someone who needs to lose weight. Relationships with food can be complicated. How to eat to gain weight and muscle the healthy way Eat often - Try to eat 6 times a day; 3 meals and 3 snacks. Try to not let more than 2-3 hours pass in between eating. Related:  What should you eat before your workout? Best pre-work out snacks  Eat more - Adding an additional 500-1000 extra calories to daily intake would make for an increase of 1-2 lbs a week, though these variables will be impacted by the individual’s level of activity. It may seem a little intimidating to someone who is trying to eat more to gain weight but you can break the add...
Read more

140-Pound Woman Joins The 1,000 Club

From nothingness, the universe was created. From a simple caterpillar, a butterfly emerges. A dorky teen grows up to be a fashion model, or a bodybuilder. The one constant in life is change, and in our  Transformation of the Week  series, AskMen is celebrating men and women who have turned their lives around through dedication, commitment and hard work. Is that you? Email us your story and pictures at askus@askmen.com and you could be featured next week! Reaching the 1,000-pound club is an impressive feat for any lifter man or woman. It is essentially a standard by which many lifters measure themselves to be “strong.” To join the club, add the total weight you can lift in a squat, bench press and deadlift. If the total is more than 1,000, you’re in. And if you’re not in, it does not mean you’re weak. In fairness, that’s a damn lot of weight. Which made it all the more impressive when Gabrielle Tucker announced on a Reddit thread that she had...
Read more