Nuts Nutritional Information - Fat & Protein Content
July 14th 2006 23:21
Nuts Nutritional Information - Fat & Protein Content
Nuts can form a part of a healthy diet, if taken in moderation. But they have been frowned upon over the years due to their high fat and salt content as well as problems arising from peanut allergies, a reaction known as Anaphylactic Shock.
But in nutritional terms, not all nuts are bad news. I have compiled a table with figures from NutNutrition.com to aid nut-lovers in choosing healthier nut options, with less saturated fat. These numbers relate to nuts in their most natural form, i.e. dry (not oil) roasted and unsalted.
From this table, we can see that the highest percentage of protein of the nuts listed can be found in peanuts (25%) which contain a medium amount of saturated fat, 7%. Brazil nuts may look pretty good as far as protein goes, but they have the greatest percentage of saturated fat at 14%. You can just guess that this type of nut has a lot of saturated fat as it has that buttery, fatty taste to it. Thankfully, none of these nuts contain trans fats.
So choose your fats wisely; if youre watching your weight stay away from brazil nuts, cashews and macadamias. If youre following a diet high in protein go for the almonds, peanuts and pistachios. But remember; the fat (and the added salt in packaged nuts) can pile up, so always eat nuts in moderation.
Table compiled by Racheal Degabriele, 2006. Data obtained from NutNutrition.com
Nuts can form a part of a healthy diet, if taken in moderation. But they have been frowned upon over the years due to their high fat and salt content as well as problems arising from peanut allergies, a reaction known as Anaphylactic Shock.
But in nutritional terms, not all nuts are bad news. I have compiled a table with figures from NutNutrition.com to aid nut-lovers in choosing healthier nut options, with less saturated fat. These numbers relate to nuts in their most natural form, i.e. dry (not oil) roasted and unsalted.
Data provided by NutNutrition.com
From this table, we can see that the highest percentage of protein of the nuts listed can be found in peanuts (25%) which contain a medium amount of saturated fat, 7%. Brazil nuts may look pretty good as far as protein goes, but they have the greatest percentage of saturated fat at 14%. You can just guess that this type of nut has a lot of saturated fat as it has that buttery, fatty taste to it. Thankfully, none of these nuts contain trans fats.
So choose your fats wisely; if youre watching your weight stay away from brazil nuts, cashews and macadamias. If youre following a diet high in protein go for the almonds, peanuts and pistachios. But remember; the fat (and the added salt in packaged nuts) can pile up, so always eat nuts in moderation.
Table compiled by Racheal Degabriele, 2006. Data obtained from NutNutrition.com
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