Nuts and seeds. Table of caloric content and chemical composition of food products.

Almond

Protein : 7 grams per 35-gram serving of almonds ().

Almonds are actually seeds. However, people often combine it with nuts and believe that it contains a lot of protein.

Almonds are not only rich in protein, but also rich in antioxidants. These plant compounds protect the body from oxidative stress caused by free radicals, which can lead to aging, cardiovascular disease and some types of cancer ().

The brown layer of skin around the almonds has the highest concentration of antioxidants, so it is best to eat the almonds with the skins on for maximum benefits ().

To make a balanced almond snack, combine them with fruit.

Summary:

Almonds contain 7 grams of protein per 35-gram serving. It also contains antioxidant compounds that can help protect your cells from damage.

How to use it correctly

To get the most out of nuts, there are a few things you should pay attention to when choosing and consuming them:

• It is better to buy any types of nuts in shells, but to eat them peeled
• Recommended dose per day - 20-30 grams
• The healthiest way to eat nuts is unprocessed, without oil or salt.

Thoughtless consumption of nuts in unlimited quantities can lead to adverse consequences. Possible side effects include indigestion and constipation.

Walnuts

Protein : 4.5 grams per 30-gram serving of chopped walnuts ().

Eating walnuts is a great way to increase your protein intake.

Walnuts are also a source of heart-healthy fats. Specifically, they contain more omega-3 fatty acids in the form of alpha-linolenic acid (ALA) than any other nut ().

Some observational studies have linked ALA consumption to a lower risk of cardiovascular disease ().

With their fatty texture and flavor, walnuts are a good addition to minced meat and can further increase the protein content of meat dishes.

Summary:

A 30-gram serving of walnuts contains 4.5 grams of protein. Including walnuts in your diet is a good way to increase your intake of protein and heart-healthy omega-3 fatty acids.

Are nuts protein or carbohydrates?

The fact that nuts are rich in nutrients has been known to science for a long time. They contain large amounts of vitamin C, omega-6 and omega-6 fats, and minerals. But most of all, nuts are valued for the presence of vegetable protein in their composition. People lacking protein from animal sources often supplement with peanuts or almonds.

Benefits of nuts

It is impossible to unambiguously classify a product into one of the classes - proteins or carbohydrates. After all, everything that a person eats includes proteins, saccharides, and lipids in different proportions.

During the diet, nuts and seeds help bring the body into ideal shape; they are recommended as an independent snack or a healthy addition to breakfast. The main thing is not to overuse the plant product, as it is considered high in calories.

To answer the question of which nuts contain the most protein, you need to consider the chemical composition of different varieties of the product. The ratio of carbohydrates and proteins is individual for each type of nut.

Pistachios

Protein : 6 grams per 30-gram serving of pistachios ().

A serving of pistachios contains as much protein as one egg ().

These nuts have higher levels of essential amino acids than most other nuts ().

Essential amino acids are those amino acids that must be obtained from food so that the body can use them to create the proteins needed to perform important functions ().

If you like to eat pistachios, try mixing them with nut butter and eating them on toast, apples or crackers.

Summary:

With 6 grams of protein per 30-gram serving, pistachios contain as much protein as one egg, plus a large amount of essential amino acids.

Contraindications

Nuts (the table shows the calorie content along with the nutritional properties of the product, but not possible contraindications), which in themselves can cause harm, should be selected together with a nutritionist based on each specific case.

There are situations in which you should avoid eating nuts:

diseases of the gastrointestinal tract - enterocolitis, peptic ulcers of the stomach and duodenum, gastroenteritis; for acute respiratory diseases, sore throat, cough, flu; in the presence of any skin rashes of any nature - diathesis, neurodermatitis, urticaria, with exacerbation of psoriasis, eczema and chronic lichen; in case of previous cases of allergic reactions to nuts and products containing them; nuts should not be consumed by children under 3 years of age, and children with allergies to any other foods should consume nuts with great caution, after consultation with an allergist.

When choosing nuts during a diet, you can use them not only as a snack, but also as an addition to main dishes:

• nuts are ideal for consumption in the morning; they can be added to any porridge; they go especially well with oatmeal;
• an ordinary salad of green raw vegetables will become more rich and nutritious;
• chopped nuts can be used as a breading, and they can also be combined with a classic base for breading with breadcrumbs;
• meat dishes acquire new flavors;
• the fish becomes more aromatic, the obsessive aroma disappears, due to which some people may refuse to eat fish products;
• You can replace sweets and flour with nuts, but it is worth remembering the optimal permissible number of kernels - no more than 5-6 large nuts, or no more than 30 grams;
• in order not to go over the number of nuts, using them as a snack throughout the day, the kernels should be measured, weighed and placed in portions in bags in advance;
• nuts can be added to dietary baked goods - protein cookies, carrot cake, oatmeal cookies;
• in addition to the nut kernels themselves, it is permissible to use nut butter; when following a diet for weight loss, peanut and almond butter are good;
• Another nut-based alternative is nut milk, which is lower in carbohydrates than cow's milk and is also suitable for people with lactose allergies.

When choosing the healthiest nut for weight loss, you should opt for walnut

At the same time, it is important to reduce the amount or completely abandon macadamia nuts, since they are the most energy-rich

What problem needs to be solved How to solve the problem It is not recommended to eat nuts on an empty stomach. They can be eaten together or immediately after eating fruit. Citrus fruits are ideal for this - grapefruit, orange, tangerine. You can also consume fruits in the form of freshly squeezed juice. Citrus fruits can be replaced with any berries or apples. After introducing nuts into the diet, weight loss does not occur, or even weight gain occurs. It is worth reducing the amount of product consumed - to 20 or 15 grams per day

Even if this measure does not help, it is worth excluding nuts from your diet for a while and observing the dynamics of weight loss. It is important to eat nuts at the optimal time for absorption by the body. It is ideal to eat nuts in the morning. It is important to consume the entire amount allocated for the day before 17:00

After this time, the body no longer needs such a high-calorie product. How to prepare the product for consumption correctly, first you need to peel the kernels; then they need to be fried, a large diameter frying pan with a thick bottom is suitable for this, this is important for slow heating (after all, the nuts burn quickly); When frying, it is necessary to set the heat to minimum and stir constantly; You can tell that the nuts are ready by the condition of the skin - it begins to easily come away from the kernels; if it is necessary for the skin to be removed before roasting, then the nuts can be soaked in cold water, this applies to the following varieties - peanuts, pistachios, almonds and hazelnuts; after soaking, the nuts will need to be dried before frying; Also, the soaking procedure makes the nuts a more digestible product.

To achieve maximum benefits from eating nuts during a reduced-calorie diet, you should follow a few simple rules from the table above.

Cashew

Protein : 5 grams per 30-gram serving of cashews ().

Cashews are technically seeds. Not only are they rich in protein, but they also contain several important vitamins and minerals.

A 30-gram serving of cashews contains about 80% of the recommended daily intake of copper. Copper is a mineral that supports the immune system and promotes the formation of red blood cells and connective tissue (,).

Research has also found a link between low copper intake and an increased risk of osteoporosis, a disease characterized by weak and brittle bones ().

Thus, increasing the amount of copper in your diet through cashews may be one way to protect against this disease.

To include cashews in your diet, eat them as part of a balanced snack on top of plain yogurt with fruit.

Summary:

A 30-gram serving of cashews contains 5 grams of protein. Along with protein, cashews contain important microelements such as copper.

Tips for use

Nuts are a fairly high-calorie and nutrient-dense food. It is recommended to follow a number of simple rules when taking them:

1. Risk accounting. Almost all nuts are characterized by a high incidence of allergic reactions (especially peanuts). Allergopathologies, as a rule, are systemic in nature and have a severe course. Also, if nuts are abused, dyspeptic disorders (nausea, diarrhea, bloating and abdominal pain) can occur, and if stored and transported incorrectly, poisoning due to the persistence of fungi can occur.
2. Rationing. The daily requirement for most nuts is about 30-50 grams. An increase in this dosage is fraught with the development of dyspeptic disorders and lipid metabolism disorders.
3. Serving and cooking. Nuts should be consumed raw immediately after shelling. Long-term storage without shells or heat treatment (long-term drying in the oven, frying in a pan) significantly reduces the proportion of vitamins and antioxidant substances in the composition.
4. Time of receipt. It is permissible to consume nuts in the morning and during the daytime, but not on an empty stomach. It is contraindicated to use them before bedtime.
5. Individual selection. Each nut is endowed with a special list of beneficial qualities. For example, Brazil nuts are used for the treatment and prevention of thyroid pathologies, as well as malignant tumors; cashews – for diseases of the heart and blood vessels and weakened immunity; almonds – to maintain weight and fight atherosclerosis.
6. Combination with other dishes. Nuts are in perfect harmony with honey, olive oil, and cottage cheese (medium fat content). They can be included in muesli or cocktails with dried fruits, which is no less useful.

Following simple rules allows you to unlock the full biological potential of nuts.

Pine nuts

Protein : 4.5 grams per 35-gram serving of pine nuts ().

Pine nuts are the seeds of certain varieties of pine cones. They are prized for their mild, sweet flavor and buttery texture due to their high fat content.

In addition to 4 grams of protein, a 35-gram serving of pine nuts contains 23 grams of fat ().

The fat in pine nuts mostly comes from unsaturated fats, which may help reduce risk factors for heart disease. One of the fatty acids in pine nuts may also have an anti-inflammatory effect and help prevent the spread of cancer (,).

Eating roasted pine nuts is a great way to add some protein to salads, grains, or vegetables. To toast pine nuts at home, cook them in a frying pan over medium heat for a few minutes until fragrant.

Summary:

Sweet, buttery pine nuts taste more than just delicious. They also contain 4.5 grams of protein per 35-gram serving, as well as healthy fats.

The nutritional value

Each variety of nuts tends to be high in calories.

Calorie table per 100 grams:

Nutritional value per 100 grams:

Brazil nuts

Protein : About 5 grams per 35-gram serving of Brazil nuts ().

Brazil nuts come from the seeds of a tropical tree and are easy to find in a bag of mixed nuts since they are usually the largest.

Along with protein, they contain healthy fats, fiber and a set of microelements. What's more, Brazil nuts are one of the best food sources of selenium, an important mineral that supports thyroid health and protects the body from infections ().

Just one Brazil nut (5 grams) contains almost 175% of the recommended daily intake of selenium ().

Try blending Brazil nuts with other nuts and seeds, dried mango and dark chocolate chunks for a protein-rich mixture.

Summary:

Brazil nuts contain about 5 grams of protein per 35-gram serving. Eating Brazil nuts is a great way to include more protein in your diet and meet your daily selenium needs.

Top 9 healthiest nuts

Every year there is an increasing number of studies confirming how beneficial nuts are to human health, especially when it comes to reducing risk factors for cardiovascular disease.
We offer a brief overview of the beneficial properties of the most popular nuts. What are the benefits of nuts?
Nuts are a good source of fat, fiber and protein.
Moreover, nuts mainly contain healthy monounsaturated fats, such as omega-6, or polyunsaturated fats, such as omega-3, although a small amount of saturated fats is still present in nuts. In addition, nuts contain many vitamins and minerals, including vitamin E and magnesium. Many studies have been devoted to studying the effect on human health of the presence of nuts in the diet in high doses. For example, one meta-analysis of 33 studies found that diets high in nuts did not have a significant effect on a person's weight. Scientists have discovered the amazing effect of nuts on people's life expectancy. They found that people who eat nuts on a regular basis live longer. Perhaps the reason for this phenomenon was the reduced risk of chronic diseases in those who adhere to nut diets. For example, nuts reduce the risk of metabolic syndrome*, which is characteristic of hypertension or high cholesterol. Another study of 1,200 patients found that the group that ate a “Mediterranean diet”** (plus 30g of nuts every day) had a greater reduction in the prevalence of metabolic syndrome than the group that ate a simple “Mediterranean diet” with nut-free olive oil. *
Metabolic syndrome is a combination of various metabolic disorders that are a manifestation of pathological conditions characteristic of the development of diabetes mellitus, coronary heart disease, hypertension and obesity and some other chronic diseases.
**
Mediterranean diet: regularly - vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood, olive oil;
moderate – eggs, cheese, dairy products; rarely – red meat. Almonds
Almonds contain many nutrients, vitamins and minerals that are beneficial for human health.

28 g of almonds (about a handful of nuts) contain:

RSNT - recommended daily intake
Almonds help normalize blood cholesterol levels. Researchers have found that an almond diet reduces levels of “bad” LDL cholesterol (low-density lipoproteins), which are carriers of cholesterol in the blood and increase the risk of atherosclerosis, leading to myocardial infarction and stroke. However, these studies were conducted on small groups of patients and were criticized in another study. Additionally, consuming almonds in combination with a low-calorie diet helps reduce weight and blood pressure. Consuming one handful of almonds per day (28 g) is enough to reduce post-meal blood sugar levels by 30% in people with diabetes. Almonds have also been found to reduce inflammation in patients suffering from type 2 diabetes. Almonds have a beneficial effect on the intestinal microflora, increasing the number of bacteria beneficial to the human body, including bifidobacteria and lactobacilli.

Pistachios

Just like almonds, pistachios can normalize cholesterol levels. Research has shown that 1-2 handfuls of pistachios per day increases the level of “good” cholesterol.

28 g pistachios (about a handful of nuts) contain:

RDA – recommended daily intake
Pistachios can reduce the risks of cardiovascular diseases and have a beneficial effect on blood pressure, weight and oxidative status. Oxidative status is responsible for maintaining a reducing environment in cells. Disruption of this status increases the level of toxic reactive oxygen species (free radicals), which leads to the oxidation of important cellular components such as lipids and DNA. Cells develop oxidative stress, which is the cause of many serious diseases: atherosclerosis, hypertension, Alzheimer's disease, diabetes, and also accelerates the aging process. In addition, pistachios reduce the effect of raising blood sugar levels after eating.

Walnut

Walnuts are an excellent source of alpha-linolenic acid (a class of omega-3 unsaturated fatty acids).

28 g walnuts (about a handful of nuts) contain:

RDA – recommended daily intake
Walnuts reduce the risk of heart disease. Research confirms the ability of walnuts to reduce “bad” cholesterol and increase “good” cholesterol. Walnuts also lower blood pressure and normalize the functioning of the circulatory system. Walnuts fight inflammatory processes in the human body well, which are part of many chronic diseases. An interesting study was conducted among college students that examined the effects of a walnut-based diet on students' thinking abilities. It turned out that a group of students who consumed walnuts had improved deductive reasoning scores.

Cashew

Studies examining the effects of diets high in cashew nuts on patients suffering from metabolic syndrome have yielded positive results. Diets in which 20% of calories come from cashews have been found to normalize blood pressure in patients with metabolic syndrome. In addition, the presence of cashews in diets increases the antioxidant potential of the latter.

28 g cashews (about a handful of nuts) contain:

RSNT – recommended daily intake.
Pecan

Pecans are often used in desserts and contain many valuable nutritional benefits.

28 grams of pecans (about a handful) contain:

RSNT – recommended daily intake.
Researchers have identified pecans' ability to lower bad cholesterol levels in healthy people. Pecans contain polyphenols that act as antioxidants. One study showed that subjects who consumed 20% of their daily calories from pecans for 4 weeks had an improvement in their blood antioxidant profile. Macadamia

Macadamia nuts contain a wide range of nutrients and are an excellent source of monounsaturated fatty acids.

28 g macadamia nuts (about a handful of nuts) contain:

RDA - Recommended Daily Intake
The nutritional benefits of macadamia nuts support cardiovascular health, primarily due to their high content of monounsaturated fatty acids. Research shows that people with high cholesterol levels have lower cholesterol levels when they follow a macadamia nut diet for a period of time. The effect of a diet with macadamia nuts coincides with the results of the effect on the human body of a special cardiological diet developed by the Association of American Cardiologists. In addition, macadamia nuts reduce the risks of oxidative stress and inflammation.

Brazilian nut

Brazil nuts are a unique source of selenium.

28 g of Brazil nuts (about a handful of nuts) contains:

RSNT - recommended daily intake
Selenium is an excellent antioxidant. Selenium deficiency in the body is rare and is usually associated with specific disease states of the body. Patients who require hemodialysis for kidney disease are deficient in selenium. In patients who took 1 Brazil nut for 2 months, selenium levels in the body were restored. Brazil nuts, like other nuts, lower cholesterol levels. In addition, Brazil nuts reduce oxidative stress and improve blood vessel function in obese adolescents. Brazil nuts also reduce the level of inflammation.

Hazelnut

Hazelnuts reduce the risk of cardiovascular disease, cholesterol levels, inflammatory markers and improve the functioning of blood vessels. A diet containing hazelnuts increases vitamin E levels in the blood.

28 g of hazelnuts (about a handful of nuts) contain:

RSNT – recommended daily intake of
Peanuts

Formally, peanuts belong to the class of legumes, but in terms of nutritional properties and benefits for human health, they are much closer to nuts.

28 g of peanuts (about a handful of nuts) contain:

RDA – recommended daily intake
Peanuts reduce the risks of cardiovascular diseases. One study looked at the diets of women with type 2 diabetes: women who ate peanut butter 5 times a day had lower sugar levels than others. Moreover, the level of allergic and asthmatic diseases in children whose mothers ate peanuts 1-2 times a week during pregnancy was lower than in other children.

The role of vitamin E

Noteworthy is the high content of vitamin E in almonds, hazelnuts and peanuts. Vitamin E slows down age-dependent cognitive decline in middle-aged and older people - impaired attention, memory, mental performance, etc. Research has shown that vitamin E protects lipoproteins in membranes and modulates DNA repair systems, as well as being a major fat-soluble antioxidant. According to a study of 2,613 people aged 43–70 years, consumption of fruits, dietary fiber and juices had no effect on cognitive retention, and increased consumption of hazelnuts, cabbage and root vegetables often slowed age-related cognitive decline (56). Thus, if you want to preserve your mental potential longer, do not forget about almonds and hazelnuts!

Based on materials from
givemebid.com , authoritynutrition.com Tags
: nuts almonds pistachios walnuts cashews pecans macadamia Brazil nuts hazelnuts peanuts

Peanut

Protein : 9 grams per 30-gram serving of peanuts ().

Peanuts are a legume but are considered a nut for nutritional and culinary purposes.

Like most legumes, it contains a lot of plant-based protein. In fact, peanuts have the highest protein content of any commonly consumed nut.

Peanuts are also one of the best food sources of biotin, a vitamin that helps convert food into usable energy in the body (,).

For a balanced snack that contains protein, fat, and carbohydrates, combine peanut butter and bananas on their own or on toast.

Summary:

With 9 grams of protein per 35-gram serving, peanuts beat out all other nuts on the list for protein content. It also provides a healthy dose of biotin and other nutrients.

Benefits of nutmeg for the body

The energy value of nutmeg is 525 kcal per 100 g of product.

It has a lot of useful properties:

• Relieves inflammation;
• Relieves joint and muscle pain;
• Normalizes sleep;
• Improves digestion;
• Reduces blood pressure;
• Improves brain activity;
• Relieves stress;
• Increases performance;
• Freshens breath;
• Cleanses the skin;
• Relieves fatigue;
• Increases stress resistance.

Nutmeg has antimicrobial, antidepressant, and antifungal properties.

Hazelnut

Protein : 5 grams per 35-gram serving of hazelnuts ().

Hazelnuts have a slightly sweet and buttery flavor, making them an especially tasty source of protein.

Research has also shown that including hazelnuts in your diet can help lower LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby reducing your risk of developing heart disease (,).

For a high-protein snack, make homemade pasta. Mix 1 cup (135 grams) hazelnuts with 2 tablespoons (60 grams) chocolate protein powder, 1 tablespoon (6 grams) cocoa powder and two tablespoons (30 ml) maple syrup.

Summary:

A 35-gram serving of hazelnuts contains 5 grams of protein. In addition to increasing your protein intake, eating more hazelnuts may help improve heart health and reduce your risk of developing cardiovascular disease.

Varieties

There are a huge number of nuts and root vegetables in the world. All are healthy in their own way, nutritious, rich in vitamins, minerals, fats, amino acids, but there are types that are harmful to human health. More on this later.

In botany, divisions into species are quite simple. Nuts are divided into real and fake. These include dry fruits with a woody coating. They have one or two cores. Fake fruits include fruits of various crops that have nothing in common with the nut family, except for their appearance. This list includes peanuts, which belong to the legume family, but are also considered a nut, as well as the cedar fruit, which is the seed of the cedar tree, and coconuts, which are completely and completely different from the walnuts we are used to.

The energy value of nuts and their composition differ significantly; this can be seen by examining each type separately.

Real:

1. Walnut - 100 grams of product contains 11.1 g of carbohydrates, 15.2 of protein, 65.2 of fat. In addition, the composition contains an excellent set of vitamins and minerals: iron, magnesium, calcium, phosphorus, potassium, sodium, zinc, carotene, B1, B2, B3, B6, B9, PP, E, etc. Nuts have a bactericidal effect and strengthen immunity and are very useful for brain function, especially for schoolchildren.
2. Black. This type of fruit has a wide range of positive components and properties. It contains: alkaloids jugladine, tannin, carotene, iodine, essential oils, acids, tannin, a rich vitamin and mineral set. In folk medicine, not only the kernels are used, but also the leaves of the tree. They resist fungi, bacteria, inflammation, infusions stop diarrhea and are an excellent prevention of worms.
3. Manchurian. Another representative of medicinal products, which contains acids (citric, malic, gallic), essential and fatty oils, tannins, catechins, iodine, potassium, magnesium, B vitamins. The main feature of the species is its strong anti-inflammatory effect. The leaves of the plant are used as a compress to treat ulcers, boils, fungi and various dermatitis.
4. Grey. Contains minerals, vitamins, iodine, tannin, sugar, enzymes, glycosides. Gray walnut is an excellent tonic, strengthening and analgesic product. He can cope with inflammation, pain, and muscle spasms. Helps restore women's reproductive function.
5. Pecan. It has a vitamin set: group B, K, E, C. Antioxidants, unsaturated fatty acids, minerals: selenium, manganese, fluorine, phosphorus, iron, zinc, potassium, calcium.
6. Bitter. It is rich in glycoside, which decomposes in the body and turns into a toxic substance - hydrocyanic acid, which is lethal to humans in large quantities. To poison a child, 10 pieces of nuts are enough, and for an adult - 50 pieces. You should not eat kernels without heat treatment.

Fake:

1. Hazelnuts, hazelnuts;
2. Almonds are bitter and sweet;
3. Pistachios and cashews;
4. Chilim, bagel, water chestnut;
5. Peanut;
6. Brazilian;
7. Chilean;
8. Coconut and pine nuts.

Summarize

• Nuts are a healthy source of plant protein. They make a convenient snack and you can add them to many dishes to boost their protein content.
• All of the nuts on this list are good sources of protein, with peanuts providing the most protein per serving.
• If you can't eat peanuts or want to try a variety of protein-rich nuts, cashews, hazelnuts and Brazil nuts are some interesting options.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: Protein, Nuts

About the author: Alexander Fedorov

Candidate of Biological Sciences, biologist, nutrition expert. Graduated from Stavropol State University with a degree in Biology at the Faculty of Biology and Chemistry.

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Manchurian

The Manchurian walnut has a spreading openwork crown, somewhat reminiscent of a palm tree. The tree can grow up to 28 m in height. Flowering occurs in May, nuts ripen from August to October.

The habitat of the Manchurian walnut is China, the Far East, and the Korean Peninsula. Its special decorativeness and rapid growth have become the reason for its widespread spread to other territories.

This is the closest relative of the walnut, which is why their fruits are similar. The nutritional value is not much different. But the shell of the Manchurian nut is much thicker, and there are many partitions inside. Therefore, it is difficult to obtain the kernel, and its yield is small - no more than 19% of the total weight. Nuts are eaten fresh and used in cooking.

Important! The leaves of the tree secrete a lot of phytoncides that repel insects.

Which product is rich in vegetable fats?

Foods rich in monounsaturated fats:

• olive and peanut oil
• olives
• walnuts
• peanut
• sunflower seeds, sesame seeds, pumpkin seeds
• avocado
• hazelnut
• sprouted wheat

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