Nuts & Peanuts > Health & Nutrition > NutritionBasic Nutrition
Nuts are used in chocolate products to provide variety in taste and texture. In the past, people often have avoided eating nuts mostly due to their high fat content. Over the last 10 years, a considerable amount of research has demonstrated that eating nuts as part of a well balanced diet actually has many advantages.(1) This body of literature has transformed the nutritional image of nuts to one of a nutrient powerhouse and not just a high-fat snack.
When it comes to nutrition, nuts can pack a powerful punch. Nuts are one of the best sources of plant proteins and are a good source of dietary fiber. Besides protein and fiber, nuts also contain monounsaturated and polyunsaturated fats, potassium, magnesium, selenium, phytochemicals, and antioxidants such as vitamin E. Including nuts in a heart healthy diet can reduce the risk of heart disease by playing an important role in reducing LDL or “bad” cholesterol (1,2). So, the fat and fiber in nuts can help satisfy hunger over longer periods of time which can aid in weight management.(3)
Nuts can be healthy and nutritious when consumed in the proper portions. Adding as little as one ounce of nuts per day into your diet as a replacement for foods that are high in saturated fats can provide health benefits. However, overindulging in nuts, like many other foods, adds excess calories to the diet and can cancel out many health benefits.
Table 1: Nut Nutrition Per One-Ounce Serving
Nutrient | Almonds | Macadamias | Peanuts | Pecans |
| | 24 nuts | 10-12 nuts | 28 nuts | 19 halves |
| Calories (kcal) | 160 | 200 | 170 | 200 |
| Protein (g) | 6 | 2 | 7 | 3 |
| Total Fat (g) | 14 | 22 | 14 | 20 |
| Saturated Fat (g) | 1 | 3 | 2 | 2 |
| Monounsaturated Fat (g) | 9 | 17 | 7 | 12 |
| Polyunsaturated Fat (g) | 3 | 0.5 | 5 | 6 |
| Cholesterol (mg) | 0 | 0 | 0 | 0 |
| Carbohydrate (g) | 6 | 4 | 6 | 4 |
| Fiber (g) | 3 | 2 | 2 | 3 |
| Calcium (%DV) | 6 | 2 | 2 | 2 |
| Iron (%DV) | 6 | 4 | 4 | 4 |
| Magnesium (%DV) | 20 | 8 | 10 | 8 |
| Phosphorus (%DV) | 15 | 6 | 10 | 8 |
| Potassium (%DV) | 6 | 2 | 6 | 4 |
| Sodium (mg) | 0 | 1 | 2 | 0 |
Vitamin E (%DV) | 35 | 0 | 10 | 2 |
Source: USDA National Nutrient Database for Standard Reference, Release 19, 2006.
Vitamins and Minerals
Nuts contain many vitamins and minerals that can have a positive impact on health.
- Vitamin E: (Antioxidant): Is thought to help support a healthy cardiovascular system.
- Folic Acid: Functions to break down homocysteine which is a risk factor in heart disease. Increased levels of homocysteine in the blood enhance the formation of blood clots and arterial wall deterioration.
- Potassium: Needed to maintain fluid and electrolyte balance in the body. Aids in controlling blood pressure.
- Magnesium: Required to maintain proper reactions for DNA and protein synthesis as well as for cardiac and nerve function.
- Copper: Necessary for iron metabolism. Is a key factor in hemoglobin synthesis by aiding in the absorption of iron in the form of hemoglobin.
- Selenium: (Antioxidant) Important in the immune system. Works closely with Vitamin E to defend against oxidation.
Fats
While nuts may contain as much as 76% fat*, most of this fat is considered to be “healthy” fat. Nuts are low in saturated fat and high in mono- and polyunsaturated fats. Saturated fat is a risk factor in heart disease. When nuts are regularly substituted for foods high in saturated fats, LDL or “bad” cholesterol levels are reduced, thus helping to lower the risk of heart disease and stroke. In addition, some types of nuts are rich in omega 3 fatty acids. Omega 3 fatty acids are also a healthy fat that can help the heart by aiding in the dilation of blood vessels, preventing the formation of blood clots, and reducing inflammation. Omega 3 fatty acids may also help in preventing irregular heart beats that can also lead to heart attacks.
The data for the heart healthy benefits of nuts led FDA to allow a qualified health claim for nuts and coronary heart disease. This qualified health claim applies to whole or chopped peanuts, almonds, hazelnuts, pecans, pistachio nuts, and walnuts. The wording that food manufacturers may place on products that meet the established guidelines for this qualified health claim is in the box below:
![Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts [, such as name of specific nut,] as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.](/nutrition-professionals/Libraries/content/clip_image001.sflb.ashx)
Reference List
1. Griel, A. E. and Kris-Etherton, P. M. Tree nuts and the lipid profile: a review of clinical studies. Br.J.Nutr. 96 Suppl 2 S68-S78, November, 2006.
2. Cortes, B., Nunez, I., Cofan, M., Gilabert, R., Perez-Heras, A., Casals, E., Deulofeu, R., and Ros, E. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol 48 (8): 1666-71, 2006.
3. Mattes, R. D., Kris-Etherton, P. M., and Foster, G. D. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr 138 (9): 1741S-1745S, September, 2008.