The New Complete Book of Food



o

]

[

8

1

3

w

/

?

^

r Nuts

(Almonds, Brazil nuts, cashews, chestnuts, macadamias, pecans,

pistachios, walnuts)

See also Coconuts, Peanuts, Vegetable oils.

Nutritional Profile

Energy value (calories per serving): High

Protein: Moderate

Fat: High

Saturated fat: High

Cholesterol: None

Carbohydrates: Low

Fiber: Very high

Sodium: Low

Major vitamin contribution: Vitamin E, folate

Major mineral contribution: Iron, phosphorus

About the Nutrients in This Food

Nuts are a very high-fiber, high-fat, high-protein food. They have insoluble

dietary fiber (cellulose and lignin in the papery “skin”) and soluble gums

and pectins in the nut. Their oils are composed primarily of unsaturated

fatty acids, a good source of vitamin E, but nuts have so much fat that even

a small serving is high in saturated fat. Nut’s proteins are plentiful but

limited in the essential amino acid lysine.

Nuts are an excellent source of B vitamins, particularly folate. Plain

raw or roasted nuts are low in sodium; salted nuts are a high-sodium food.

For example, one-half cup dry-roasted unsalted almonds has eight

grams dietary fiber, 36 g total fat (2.7 g saturated fat, 23.2 g monoun-

saturated fat, 8.7 g polyunsaturated fat), 15 g protein, and 23 mcg folate

(6 percent of the R DA).

* Unsalted nuts. Salted nuts are high in sodium.