1 serving (30 grams) contains 180 calories, 6.0 grams of protein, 15.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
900 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75 g | 96% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5 mg | 0% | |
| Total Carbohydrates | 30 g | 10% | |
| Dietary Fiber | 15 g | 53% | |
| Sugars | 5 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 5 mg | 27% | |
| Potassium | 1000.0 mg | 21% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Nuts and seeds
Nuts and seeds are plant-derived foods that have been a dietary staple across many cultures for centuries. They are often consumed whole, roasted, or ground into pastes, and can be used in a variety of cuisines, including Mediterranean, Middle Eastern, and Asian dishes. Nuts like almonds, walnuts, and cashews, and seeds such as chia, sunflower, and flaxseeds, are highly nutrient-dense. They provide healthy fats, proteins, dietary fiber, vitamins (like Vitamin E and B-vitamins), and minerals (such as magnesium, zinc, and iron). These compact foods are particularly rich in monounsaturated and polyunsaturated fats, which contribute to heart health, and their fiber content supports digestion, making nuts and seeds a valuable component of balanced nutrition.
Health Benefits
- Rich in healthy fats, including omega-3 fatty acids, that promote cardiovascular health and reduce inflammation.
- High in magnesium, which supports bone health, muscle function, and regulates blood pressure.
- Contain dietary fiber, aiding digestion and improving gut health.
- Packed with antioxidants such as Vitamin E, which help combat oxidative stress and premature aging.
- Provide plant-based protein, making them an excellent option for maintaining muscle health in vegetarian or vegan diets.
Dietary Considerations
Selection and Storage
Store nuts and seeds in airtight containers in a cool, dark place or refrigerate to prevent rancidity from their oil content. Avoid exposure to moisture to maintain freshness.
Common Questions About Nuts and seeds Nutrition
Are nuts and seeds a good source of protein?
Yes, nuts and seeds are a great source of plant-based protein. For example, almonds provide about 6 grams of protein per ounce, while chia seeds offer around 4 grams per 2 tablespoons. They are also packed with healthy fats and other nutrients, making them a well-rounded snack.
Can I eat nuts and seeds on a keto diet?
Yes, many nuts and seeds are keto-friendly due to their low carbohydrate content. For instance, walnuts contain only 4 grams of carbs per ounce, with most of that being fiber, and chia seeds have just 2 grams of net carbs per 2 tablespoons. However, higher-carb options like cashews should be consumed in moderation.
What are the health benefits of eating nuts and seeds?
Nuts and seeds are rich in heart-healthy fats, antioxidants, fiber, and important vitamins such as vitamin E and magnesium. Regular consumption has been linked to improved heart health, better weight management, and reduced inflammation. However, they are calorie-dense, so portion control is key.
How many nuts and seeds should I eat per day?
A recommended serving is typically 1 ounce (about a small handful or 2 tablespoons for smaller seeds), which provides approximately 150-200 calories. Including a variety of options ensures you get a mix of nutrients without overloading on calories or fat.
How do nuts and seeds compare to other protein sources like beans or meat?
Nuts and seeds are higher in healthy fats but generally provide less protein per serving compared to lean meats or legumes. Whereas 3 ounces of chicken offers about 26 grams of protein, an ounce of almonds provides 6 grams. However, nuts and seeds have the added benefit of being nutrient-dense and a good source of fiber.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
