Many of these same phenolic compounds are
effective antioxidants and so nutritionally
valuable. But because they’re astringent and
discolor other ingredients (walnut skins turn
breads purple-gray), cooks often remove the
skins from nuts.
The chestnut, with its shell and tough,
adherent seed coat.
The Nutritional Value of Nuts
Nuts are very nutritious. After pure fats and
oils, they’re the richest foods that we eat,
averaging around 600 calories (kcal) per
quarter-pound/100 gm; by comparison, fatty
beef averages 200 calories, and dry starchy
grains 350. Nuts can be 50% or more oil, 10–
25% protein, and are a good source of several