Nuts: varieties, benefits and calorie table

Nuts are a nutritious plant product that contains many nutritional and beneficial components. It must be present on the menu of every person, regardless of age and gender, because when consumed, the activity of many internal organs and systems improves. If we consider the composition, then almost all known vitamins, macro- and microelements, amino acids, saturated fats and other substances are found in it. But still, you should first consider the calorie content of nuts per 100 grams . They are considered a high-calorie product, so a person who is on a diet should not get too carried away with them, but they should not be completely abandoned either.

Kinds

Nuts are the name given to fruits that grow on certain trees and shrubs; there are several types of them. Archaeological research confirms that nuts were a basic product in the diet of ancient people. Excavations reveal primitive devices for cracking nuts.

Researchers clarify exactly what types of nuts our ancestors consumed:

• chestnuts;

• almond;
• pistachios.

All true nuts can be divided into several main families. Their peculiarity is a woody coating, and they also have one or two cores.

The rest of the fruits, which we are accustomed to calling nuts, are not actually nuts, and only have a similar appearance:

• cashew nuts;
• almond;
• pistachios;

  
  The calorie content of nuts depends on the amount of oil they contain.

• peanut;
• macadamia;
• coconut;
• cedar seeds;
• pine seeds;
• Brazilian;
• Chilean.

What nuts are recommended to eat while on a diet?

A safe serving of nuts depends on their nutritional content. Since fruits contain an impressive supply of fat, it is important how much energy is hidden inside 1 nucleolus. The answer will also not please those who are dissatisfied with their weight. So, 1 nut provides you with so many kilocalories:

• whole walnut – 26 kcal;
• cedar – 1.12 kcal;
• almonds – 7 kcal;
• hazelnuts – 8.4 kcal;
• pistachios – 3.2 kcal;
• peanuts – 5.9 kcal;
• cashews – 6.2 kcal;
• pecans – 21 kcal.

Some people wonder how many calories are contained in a young (unripe) walnut. It really lags behind its more “adult” relative in energy value, but not by much. But the taste of such a product differs sharply from the ripe fruit.

All nuts are good for the body, but in the process of losing weight it is recommended to give preference to certain varieties. Namely:

• almond. The nut has a low glycemic index and contains a lot of plant elements. Thanks to systematic consumption, the level of sugar and cholesterol in the body decreases. The nut prevents the development of diabetes in the body. The composition also contains a sufficient amount of arginine, which is necessary for the elasticity of blood vessels.
• walnuts. The composition contains a sufficient amount of unsaturated fats. The composition is necessary to maintain normal heart function. The excellent condition of bones, hair and nails is also maintained.

Well, during the weight loss process, you need to include a small amount of nuts in your diet. However, it is worth remembering a small amount of the product in the diet.

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Calorie content, BJU

The calorie content of nuts is described in the table, where you can see that the differences in nutritional value between different species are significant. So the most energetically valuable nut is macadamia, and the lightest one is chestnut. In addition to nutritional value, it is customary to evaluate the content of proteins, carbohydrates and fats.

About the energy value of nuts

Among those who need to lose weight, there is the following myth: if you replace meat with nuts on the menu, you can get rid of extra pounds without pain or restrictions. Only those who have never been interested in the energy value and composition of nuts can believe in this legend. The calorie content of these products (per 100 grams and per 30 grams) will be as follows:

• walnuts – 700 kcal; 185 kcal (7 cores);
• Brazilian - 703 kcal; 186 kcal (6 fruits);
• cedar – 620 kcal; 188 kcal (167 nuts);
• almonds – 694 kcal; 163 kcal (23 nucleoli);
• hazelnuts – 707 kcal; 178 kcal (21 pcs.);
• pistachios – 610 kcal; 158 kcal (49 pcs.);
• peanuts (ground) – 551 kcal; 166 kcal (28 pieces);
• cashews – 633 kcal; 155 kcal (25 pcs.);
• pecans – 861 kcal; 193 (19 nut halves);
• coconut – 669 kcal; 200 kcal.

Why do you need to know how many calories are in a 30-gram serving of nuts? Because this is exactly the weight of a package with a delicious snack.

There is a favorite in the walnut family - this is the most expensive and rare specimen. It grows in Australia and costs about 30 USD. per kg. This delicacy is called “macadamia”. The energy value of such elite nuts is 718 kcal.

How does the calorie content of nuts fit into the dietary requirements? The table shows that none of these products can be called low-calorie, which means that those who do not want to lose a slim figure should be more careful with them.

Benefit

Nuts (the calorie table shows them along with proteins, fats and carbohydrates) are often used as an alternative to meat by people who do not want or cannot eat it.

Nuts have the following general beneficial properties for the body:

• richness in Omega 3 fatty acids ensures normal tone of the cardiovascular system, the walls of blood vessels are strengthened, the process of hematopoiesis is normalized, and blood cells are renewed;
• all nuts, except peanuts, help reduce “bad” cholesterol;
• nuts contain vitamins B, E, PP, which are more successfully absorbed together with the fats contained in nuts;
• the following mineral elements are present: sodium, calcium, selenium, phosphorus, magnesium, copper;
• in sufficient quantities, nuts are enriched with dietary fiber, which helps improve intestinal motility;

• also, due to the large amount of fiber, nuts satisfy hunger well, plant fibers swell in the stomach and send signals to the brain about a feeling of fullness;
• Another way in which nuts reduce hunger is pinolenic acid;
• during a period of decreasing total daily caloric intake, nuts help to lose extra pounds faster and more effectively, as they help speed up metabolism;
• snacking with nuts between main meals also helps speed up metabolic processes; a fractional meal plan for weight loss is one of the most effective;
• many nuts help strengthen the nervous system, this is especially useful during a difficult period for a person; the product helps to cope with stress and maintain clarity of mind.

When following a low-calorie diet, it is worth considering that nuts have significant energy value.

When calculating the permissible amount of nuts that can be consumed in one day, you should proceed from the recommended daily amount of calories.

If a person loves and wants to eat more nuts, it is worth choosing low-calorie varieties:

• chestnut;
• peanut;

• pistachios;
• almond.

It is also worth paying attention to the processing of kernels:

• the nuts must be roasted, you can do this process yourself or immediately buy an already processed product;
• there must be no sugar, which is often used as a topping; excess glucose will negatively affect the results of the diet;
• It is advisable to avoid salt, since its excessive consumption causes fluid retention in body tissues, which can significantly slow down the process of losing weight.

Nuts (the table shows calorie content from the lightest to the most satisfying product) should be consumed in the first half of the day, when metabolic rates are at a high level. In the afternoon, it is permissible to consume them after physical activity, when the metabolism is also quite high.

When choosing specific nuts during a period of weight loss, it is worth knowing about their individual properties.

Nuts are a product that is subject to rapid spoilage. Also, when purchasing, there is always the possibility of purchasing a low-quality or already damaged product. In such situations there is a high risk of poisoning.

Here are some rules that will help you purchase a quality product and keep it longer:

• Most often, nuts are sold already shelled, so they are as ready as possible for consumption, but if the goal is to preserve fresh kernels longer, it is worth purchasing them not yet processed and peeled, so the beneficial properties will be preserved for a longer time;
• also, the presence of a natural shell will allow you to more accurately assess the condition and quality of the product;
• when choosing nuts, you should carefully evaluate their appearance - the presence of foreign stains, plaque on the surface of the shell and kernels, the peculiarities of the smell, it should not have shades of mustiness and mold;
• when purchasing packaged nuts, you must pay attention to the expiration date of the product and the appearance of the kernels inside the package;
• Only clean and dried kernels should be sent for storage; they can be stored in a plastic container, but the ideal container is glassware; the entire package should be tightly closed, since nuts absorb foreign odors well;
• When storing nuts for more than two months, they should be placed in the refrigerator; for longer storage, they should be placed in the freezer.

Table of the highest calorie nuts

The kernels have increased nutritional value, so they quickly saturate the body. When they are consumed, there is an increase in the level of serotonin in the body. This component reduces appetite, improves the emotional and general state of a person. But you still need to consume any nuts in moderation, this is the only way to prevent excess body weight gain.

First, it’s worth considering the highest calorie nuts:

• Almond. It improves digestive activity. It is a natural antioxidant. It is often included in many diets; it will support a weak immune system.
• Walnut. It has high energy value. It definitely needs to be included in your daily diet. It prevents the development of premature aging, protects the body from various damage and inflammation.
• Cashew nuts. The kernels contain high levels of zinc, magnesium, and iron. When consumed, vision improves, the development of anemia is prevented, thought processes increase, and memory is strengthened.
• Hazelnut. The composition contains components that are required to improve the skin. In addition, they activate brain activity. The kernels have a high level of fat content, they regulate blood sugar.
• Peanut. Tryptophan is found at the base, it ensures the production of serotonin. Relieves depression and improves emotional state.
• Hazelnut. Improves the functioning of internal organs and systems. It also removes toxins, waste, and harmful substances from the body.
• Brazilian nut. Compared to the above types, it has a relatively low calorie content. Its value lies in the fact that it contains a high level of vitamins and minerals.

It is worth noting! Before consuming, you should find out how many calories are in nuts depending on their type.

It is also necessary to consider the indicators of BZHU. This will allow you to correctly calculate the norm of the plant product, and will also help you adjust your diet.

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Harm

Nuts (the table shows calorie content along with fats and carbohydrates, the excess of which can have a negative impact on health) have not only positive, but also negative properties:

• allergic reactions - nuts contain substances that can cause allergies, which can occur in a mild form in the form of rash, itching and redness;
• with a more severe reaction, Quincke's edema occurs, it is characterized by swelling of facial tissues - lips, eyes, swelling can also occur in internal tissues - tongue, oral cavity, larynx, a person with edema should consult a doctor as soon as possible;
• the most severe allergic reaction is anaphylactic shock - in this situation a person requires immediate medical attention;

• damage to fruits by mold - if storage conditions are violated and after the expiration date, nuts can become affected by mold, visually this is expressed in the presence of a black, gray or yellow-green coating on the fruits, in some cases the coating is not visible, but the nuts have a specific moldy taste, such the product is not suitable for consumption and must be disposed of;
• if you abuse Brazil nuts, you can get poisoned by radium, which is contained in these fruits, so as not to harm yourself, you should limit yourself to 6 nuts per day;
• Almond kernels can be consumed only after heat treatment, since raw nuts contain a substance that turns into cyanide in the stomach;
• malfunction of the gastrointestinal tract and poisoning - when consuming a large amount of nuts, a significant amount of specific substances and fiber enters the body, if the digestive organs are not able to cope, then a condition similar to poisoning occurs;
• with severe abuse, headache, nausea and vomiting may occur;
• weight gain – if the product is abused and the calories consumed are significantly exceeded, weight gain will occur.

Nuts are a powerful source of energy and nutrients

A valuable, nutritious, and most importantly, very tasty product is nuts.
Many people eat them as a snack or add them to pies and salads. Nuts, like seeds, are very “contagious”: it’s enough to eat one, and your hand is already reaching for another, and so the whole pack or vase is imperceptibly emptied. These fruits contain a whole range of vitamins and beneficial microelements. One problem is that in terms of caloric content they are far ahead of other plant foods. People eat different types of them. To find out which ones you can (and whether you can eat at all) while losing weight, just find out what the calorie content of nuts is.

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.

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

Calorie content of confectionery products with nuts

The eastern sweet Turkish Delight, which came to us from distant Turkey, is very popular among those losing weight. The calorie content of Turkish delight with nuts ranges from 67 to 70 kcal. in 1 piece It should be taken into account that this indicator will depend on the type of nut added to the delicacy. 100 g of Turkish delight contains 390 kcal. The calorie content of sherbet is 417 kcal. per 100 g. And in one chocolate candy from 400 to 600 kcal.

You should opt for lower-calorie sweets, since to maintain normal weight it is better to abstain from sweets and chocolate. Churchkhela is prepared from fruit juices and nuts. Its nutritional value depends on the type of nut included in its composition. Most often, this sweet is prepared with walnuts or hazelnuts. The calorie content of churchkhela is 410 kcal per 100 g.

Honey baklava is another oriental sweet that has high nutritional value. This delicacy is not suitable for everyone, as it is difficult to digest. People suffering from gastrointestinal diseases are not recommended to eat this product. And the calorie content of honey baklava is quite high. There are almost 450 kcal per 100 g of product.

Often, lovers of sweets who are faced with the problem of excess weight replace them with dried fruits. This is the right decision, since the calorie content of dried fruits, as a rule, is inferior to oriental sweets and nuts. The exception is dates.

Calorie content of sweets with nut additives

The number of calories in a chocolate candy depends on the composition from which the candy is made. Its energy and nutritional value is related to the calorie content of the products that form the basis of the product.

Both adults and children love hazel in chocolate. There are 518 kcal per 100 g of such sweets. The number of calories in hazelnuts dipped in chocolate glaze is even higher and amounts to about 600 kcal. per 100 g of product.

The benefits of this delicacy are very doubtful. It is best to choose nuts without shells over sweets - they will bring more benefits, and possibly even pleasure.

Homemade products

Nuts are widely used in home cooking. A rather original delicacy is jam made from young walnuts. Its calorie content is high, but if you compare this delicacy with other products mentioned above, then this dessert is preferable. 100 g of jam contains approximately 250 kcal.

Peanut sauce is a gourmet dish. It is very tasty and healthy, and can be used as a seasoning for many dishes. The calorie content of the product will directly depend on the recipe and the calorie content of the nuts from which the product is made.

If the problem of excess weight is relevant, then it is better to abstain from such a dish, since nut sauce is high in calories. The same recommendations apply to treats like nut butter or peanut butter.

Walnuts for weight loss

Answering the question which nuts are the lowest in calories, we can say with confidence that the minimum calories are contained in walnuts. They have a number of useful qualities:

• reduce cholesterol levels;
• contain antioxidants that slow down the aging process;
• have vasodilating characteristics;
• help restore body cells.

As for losing weight, they are useful, first of all, because they improve the functioning of the body and help it to endure even the most strict diet much easier.

When following a diet, it is quite possible to consume the lowest calorie nuts and dried fruits, which will help replenish the lack of nutrients in the body. In addition, dried fruits contain glucose and fructose, as well as a minimum of sucrose. They are completely and easily absorbed by the body, retaining all the beneficial vitamins and microelements ideal for a healthy diet.

Dried apricots are perfect, as they additionally serve as a good remedy for preventing osteoporosis and improving the functioning of the cardiovascular system. Prunes are also useful for weight loss, as they enhance intestinal motility, which leads to the rapid elimination of toxins and fats.

When following a diet, you can consume dried apples and pears, which not only help in weight loss, but also do not provoke allergies.

Juglans regia, or simply the walnut, has been known since ancient times, and in Rus' it was called the Tsar’s Walnut for the beneficial properties of the fruit.

The nutritional value of walnuts is highly appreciated by experts, and the calorie content is 656 Kcal per 100 grams. In addition, the nut contains a high content of vitamins C, B1, PP, B2. It is recommended to use it to stimulate brain activity. It is especially useful for men, as it stimulates blood circulation in the genitals.

The daily inclusion of a small amount of walnuts in the diet significantly reduces cholesterol levels, and a decoction of the leaves is used for disfigurement and treatment of wounds.

Doubts about the safety of this product in relation to the figure are raised by the amount of fat and calories that are not at all inherent in dietary food. However, nutritionists are confident that nuts have so many benefits, especially for women, that throwing them out of the diet is unwise. Fatty acids (especially Omega-3), vitamin E, polyphenols - these elements are vital for the body.

If you take a fresh product - not fried with oil, not salted, not covered in glaze - it will only work for the benefit of your health. However, doctors also highlight the most useful nuts for weight loss, of which there are only 5 types. The rating, according to experts, looks like this:

1. Almond.
2. Walnut.
3. Cashew nuts.
4. Pistachios.
5. Pine nuts.

The main benefit of this food product lies in its high energy value, which is dangerous only if it is abused. Nutritional value is a distinctive feature of nuts: if you feel hungry at the wrong time, you can eat a few pieces to eliminate your appetite for a long time. In terms of calorie content, such a portion will be approximately 100-120 kcal, which is comparable to a sandwich made of white bread and a slice of cheese, but the satiety of the latter is significantly lower. However, nuts are safe for weight loss only if the daily requirement is met.

From a scientific point of view, this product is classified as a legume, not a nut, and most nutritionists are skeptical about eating peanuts for weight loss. Why? It is lighter in calories than almonds or pecans, but has a high fat content, often provokes allergies and is poorly digested when raw. To eliminate the last disadvantage, experts advise letting the peanuts dry on a baking sheet or frying pan. In contrast to these disadvantages, he:

• has a high protein content, which is equal to meat (only the calorie content prevents you from eating as much peanuts as beef or chicken when losing weight), so it fills you better;
• helps the body get rid of cholesterol;
• actively accelerates metabolic processes due to the thermogenic effect;
• contains serotonin, which helps maintain normal hormonal levels (a common cause of weight fluctuations in women).

Along with oatmeal, this product is called the main assistant to the brain, but it has benefits not only for mental activity - prevention of cancer, maintaining normal cholesterol levels, strengthening blood vessels, and the presence of B vitamins. How valuable are walnuts for weight loss? Doctors' advice:

• The fiber and protein contained in them are the main “enemies” of excess weight and insatiable appetite.
• It makes sense to replace sunflower oil in salads with oil squeezed from walnuts.
• The high calorie content requires reducing the daily amount of this product during a diet to 30 g, and for overweight persons - to 10 g.
• Keep in mind that high stomach acidity, erosive damage to the mucous membrane, pancreatitis and too high a blood clotting rate make eating walnuts impossible.

According to experts, if any nuts on a diet can help you deal with excess weight, it’s almonds. He is a leader in this matter, although this cannot be said in terms of calorie content. What makes almonds popular for weight loss are fatty acids, the content of which is off the charts, protein and fiber. It suppresses the feeling of hunger better than other nuts, creating an illusory feeling of a full stomach, even if you eat only 8-10 kernels.

This is the only representative of this category of products that enters food as... a spice. It is not chewed like almonds or cashews, but when ground it is added to food. The chemical composition of nutmeg fruits is no less rich than that of its other “brothers,” but nutritionists value it much more highly. Nutmeg is useful for weight loss due to its ability to increase cellular temperature, which entails the burning of fat deposits. Like other spices, it:

• accelerates metabolic processes;
• improves the functions of the digestive tract;
• suppresses hunger;
• reduces sugar levels.

If we talk about which nuts are the healthiest for weight loss, nutmeg will be in the forefront. Try adding a couple of grams of it (ground) to any drink (it will perfectly complement hot tea, especially in winter), salad, rice, or even mix with kefir or cottage cheese. This volume is enough to suppress hunger and help metabolism. Just don’t overdo it - it’s not advisable to actively eat nutmeg, especially if you have stomach diseases or excessive outflow of bile.

Hazelnut or Lombard nut is hardly mentioned as a food that can be valuable for weight control or weight loss, but it is needed by the entire body. Your toxin-free liver, bone tissue, and blood vessels will thank you. There are so few carbohydrates here, and the risk of an insulin spike is so insignificant that hazelnuts are allowed for both diabetics and obese people.

Dietary properties of nuts

The hazel fruit has been known to people since ancient times. Throughout time, it has been studied for its beneficial properties. During the research, it was found that the kernels contain a large amount of protein of plant origin, as well as polyunsaturated fatty acids. These properties allow vegetarians to replace various types of meat with hazelnuts.

The main useful properties of the product include:

1. Prevention of cardiovascular diseases.
2. Prevention of atherosclerosis.
3. Cleansing the body of harmful toxins and waste.
4. Normalization of metabolic processes.
5. Replenishing energy reserves spent during the day.
6. Strengthening the body's protective functions.

Hazelnuts are recommended for consumption by a group of people diagnosed with diabetes. According to kbzhu, the composition contains a small amount of carbohydrates. Therefore, nuts can be eaten even on a very strict diet. If you follow the daily norm, the risk of gaining extra pounds is reduced to zero.

Features of pine nuts

The generally accepted and generalized name for the seeds of some representatives of the large genus Pine, and in Russia pine nuts are usually called Pinus sibirica - Siberian pine pine.

The kernel of these nuts, in addition to the usual proteins, fats and carbohydrates, contains many useful macroelements. Even 100 grams of these seeds can provide a person’s daily need for zinc, copper and phosphorus. It also contains all the amino acids necessary for humans.

Cedar pine seeds have a high calorie content, 648 kcal per 100 grams, and a high fat content, so obese people are advised to consume no more than 30 grams. per day, or better yet, avoid pine nuts altogether.

Regular consumption of pine nuts is of great benefit for normalizing human well-being. They contain useful substances such as:

• linolenic acid;
• protein;
• cellulose;
• unsaturated fats.

Linolenic acid helps satisfy hunger for a long time. To eliminate the feeling of hunger, it is enough to eat about 25-30 grams of nuts. Protein is very important for the skeletal and muscular system of the body; pine nuts contain very little of it compared to other types of nuts, which means that a person receives a lot of energy, which is required to lead an active life.

Nuts will be beneficial for the human body only if they are correctly included in the diet in a specific dosage. Therefore, you need to know the calorie content and ratio of BJU in nuts.

For each person, the daily intake of this product is calculated individually, taking into account these indicators, as well as age, gender, level of physical activity, the presence of certain diseases and characteristics of the body.

Among the positive properties of nuts is the reduction of bad cholesterol levels and the acceleration of metabolic processes in the body. But you should always know when to consume it in moderation, otherwise excess weight will begin to accumulate. After discovering all the positive qualities, nuts began to be actively used in cooking; they are added to desserts, salads, pates, cold and hot appetizers.