Quick Reference Guide - Nut Nutrition
Posted by Nathan Jackson on
Nut Nutrition - Quick Reference Guide
Use this guide to see which nuts might be best for you! Remember, many of the minerals in the nuts won't actually be absorbed unless they are pre-soaked or sprouted first! You won't see the calorie content due to that fact that testing techniques and our unique metabolisms make calories a trivial factor in the pursuit of health!
Almonds - 77% fats (14 grams/ounce), 22% protein (6 grams/oz). High amounts of oleic acid making them very shelf stable for months if kept in an air-tight container. Lots of fiber, Vitamin E, Riboflavin, Manganese, Magnesium, Phosphorus, Calcium, and Iron
Brazil Nuts - Roughly 90% fats (19 grams/oz), 9% protein (4 grams/oz). Contains high amounts of Selenium, Magnesium, Vitamin E, Copper, Manganese, and B-complex Vitamins. Most of the fats are mono-unsaturated fatty acids (MUFAs) making them great at balancing cholesterols and shelf-life if stored in air-tight containers. Due to risk of selenium toxicity it is best to consume no more than 2-5 Brazil Nuts per day.
Cashews - About 69% fats (12 grams/oz), 19% protein (5 grams/oz). Rich in Magnesium, Phosphorus, Potassium, Copper, Manganese, and Vitamin K. High in MUFAs as well making them shelf-stable for months if storedin air-tight containers.
Coconuts - About 82% fats (9 grams/oz), 4% protein (1 gram/oz). Coconut is extremely high in lauric acid, a medium-chain fatty acid, which is metabolized by the body quickly for energy and also contains anti-fungal and anti-microbial properties. Coconut is also a good source for Copper, Iron, and Manganese.
Macadamia - Rougly 93% fats (21 grams/oz), 4% protein (2 grams/oz). Macadamias are rich in Copper, Iron, Magnesium, Phosphorus, Potassium, and Zinc, B1 and B17 Vitamins. Macadamia nuts have a high amount of MUFAs (monounsaturated fatty acids), particularly antimicrobial palmitolytic acid and shelf stable oleic acid. They also contain an excellent balance of omega-6 to omega-3 fatty acids.
Pecans - Around 92% fats (20 grams/oz), 5.3% protein (2.6 grams/oz). Pecans are a rich source of Manganese and lesser amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, and Selenium as well as B complex vitamins, carotenoids and small amounts of Vitamin C. Due to their high oleic acid content they are one of the most shelf-stable of nuts if stored in an air-tight container.
Pumpkin Seeds - 75% fats (15 grams/oz), 15% protein (7 grams/oz). Pumpkin seeds are a rich source of protein, Iron, Zinc, Magnesium, and Potassium. Due to the higher omega-6 (linoleic acid) content of pumpkin seeds they must always be stored in air-tight containers to avoid oxidation and rancid fats and limit consumption to 1-2 ounces per day.
Sunflower Seeds - 78% fats (14 grams/oz), 3.6% protein (6 grams/oz). Sunflower Seeds are rich in protein, Vitamin E, Copper, and B Vitamins. Due to their high omega-6 content (linoleic acid) it is best to limit your daily consumption of sunflower seeds as too many omega-6s in the diet can contribute to inflammation.
Walnuts - Around 88% fats (18 grams/oz), 9% protein (4.3 grams/oz). Arguably the world's healthiest nut, walnuts are rich in protein, antioxidants, omega-3s, Magnesium, Potassium, Vitamin E, Copper and Manganese. Due to their higher amounts of omega-3 fatty acids (linolenic acid) making them very susceptible to going rancid and must be stored in air-tight containers at all times.