Take a nutritional tour of the nut bowl
Every day, consuming high-fat food that will give potassium, fiber and protein, helps to promote good health. The nutritional value of various dry fruits are given below;
Peanuts
Calories: 165
Fat: 14 gm
Fiber: 2 gm
These are a rich source of vitamin E and protein (7 gm).
Don’t Eat the salted variety: 28 gm contain 230 (mg) of sodium.
Cashews
Calories:163
Fat: 13 gm
Fiber: 1 gm
Cashews are nutritionally similar to peanuts.
It contains 9 gm of carbohydrates and 160 mg of potassium.
Avoid the salted kind.
Pecans
Calories: 187
Fat: 18 gm
Fiber: 3gm
Pecans have less nutrient content and a high-fat nut. Eat almonds instead.
Pistachios
Calories: 172
Fat: 15gm
Fiber: 3gm
28gm of pistachios provides 3gm of fiber and large amount of potassium (275mg) than a small orange. Start shelling, already.
Hazel Nuts
Calories: 188
Fat: 19gm
Fiber: 2 gm
The high-fat reading floods the fiber and 7 mg of vitamin E.
28 gm of hazelnut gives 55 mg of calcium.
Walnuts
Calories: 182
Fat: 18 gm
Fiber: 1 gm
You will gain almost 2 gm of omega-3 fatty acids which lower the risk of heart disease.
28 gm of walnut contains 4gm of protein and 142 mg of potassium.
Almonds
Calories: 166
Fat: 15 gm
Fiber: 4 gm
57 gm of almonds embodies as much fiber as an apple, 436 gm potassium, and 10 mg of vitamin E.
Macadama Nuts
Calories: 200
Fat: 21 gm
Fiber: 3 gm
They contain less nutrients (almost no vitamin E) and they are boasted with more fat. So avoid these.