Do you love nuts? Almonds, macadamias, pistachios, hazelnuts, cashews, walnuts…
There is a nice variety and they are a perfect primal snack. Not great for a main course, but when you are truly hungry and you are not ready to make a meal, then grabbing a handful of nuts will tie you over for at least an hour or so. But, which ones are the best?
Is it possible that almonds, macadamias, and a few others are far superior to other nuts such as brazilnuts and walnuts? Continue reading to find out Primal Toad’s take on nuts. I did a little research this time.
My favorite site to look up the nutrition data on any food item is Nutrition Data. Fit Day is perfect for tracking your foods and finding out your caloric and macronutrient intake. But, Nutrition Data includes sugar as well as omega 3 and omega 6 content where as Fit Day does not. I gathered nutrition information and decided the following…
Top 4 Nuts to Eat (no particular order)
Nuts to Avoid
I believe there is no nut to avoid completely. They all have a lot of nutrition. But, walnuts have a sick amount of omega 6’s coming in at 10 grams per a 1 oz serving. Macadamia nuts on the other hand have only 36 grams. That is a HUGE difference as far as omega 6’s are concerned.
You may then counter and tell me that Walnuts also have 2.5 grams of omega 3’s which is the highest among any nut (as far as I know). That is true. But, it is not the EPA & DHA that I worry about. I get my omega 3’s from fish and supplement daily with fish oil from Mark’s Primal Essentials Kit. ALA from plants is important, but you can get enough from veggies, fruits, and healthier nuts.
How I am Breaking It Down
I am now going to break it down, nut by nut, so you can find out why I believe these are the 4 nuts you should consume if you choose to eat nuts as a snack. For polyunsaturated fat, omega 3 is listed first, then omega 6 and they are both in grams.
I will list the vitamins and minerals that have at least a 10% daily value for each nut. All data is taken from Nutrition Data. You can learn more about each nut by clicking on the blue link associated with each nut. For correct information, change the serving size to 1 oz.
- 4 g Carbs, 2 g Protein, 21 g Fat
- Amino Acid Score: 4
- 16.5 g Monounsaturated Fat
- .4 g Polyunsaturated Fat: .06 vs .36
- Vitamins: 22% Thiamin
- Minerals: 58% Manganese, 11% Copper
- 6 g Carbs, 6 g Protein, 14 g Fat
- Amino Acid Score: 54
- 8.6 g Monounsaturated Fat
- 3.4 g Polyunsaturated Fat: .002 vs 3.4
- Vitamins: 37% Vitamin E, 17% Riboflavin
- Minerals: 19% Magnesium, 14% Phosphorus, 14% Copper, 32% Manganese
- 5 g Carbs, 4 g Protein, 17 g Fat
- Amino Acid Score: 55
- 12.8 g Monounsaturated Fat
- 2.2 g Polyunsaturated Fat: .02 vs 2.2
- Vitamins: 21% Vitamin E, 12% Thiamin
- Minerals: 11% Magnesium, 24% Copper, 86% Manganese
- 8 g Carbs, 6 g Protein, 12 g Fat
- Amino Acid Score: 109 (Contains ALL 9 Essential Amino Acids)
- 6.5 g Monounsaturated Fat
- 3.8 g Polyunsaturated Fat: .07 vs 3.7
- Vitamins: 16% Thiamin, 24% Vitamin B6
- 14% Phosphorus, 18% Copper, 17% Manganese
Again, just because I listed these 4 and not the others does not mean you should avoid walnuts, brazilnuts, cashews and other nuts. In fact… I am looking over these other nuts and finding that they all truly have their own unique properties. Brazilnuts have 767% Selenium but close to 6 g Omega 6 which is why I feel the above 4 are better. I also just realized that cashews contain all 9 essential amino acids as well.
I am strongly considering doing another post just like this with the other common nuts. I think it will be worth it so you can choose what nuts you want to eat more often than others since we all have different taste buds and nutrition needs based on the other food we eat. I look at the omega 3 content vs omega 6 content the most because I get all the nutrition I need from veggies, fruits, meat, fowl, fish, eggs.
Nuts are low carb, high fat, moderate protein and are easy to gather which makes them 100% primal. How about that? Just be sure to eat them as a snack or as a topping on other foods.
Are you looking for more nuts information?
For more information then please check out the articles via nuts search on MDA. And don’t forget to simply go to NutritionData.com and just input the nut you want to look up and bam! You have all the nutritional info you need right before your very eyes. It is where I got the nutritional information for this post.
How often do you eat nuts? Are they your go to snack? What is your favorite nut? Does this post alter your opinion on nuts and what ones you may eat down the road?
This post has been shared at Real Food Wednesday blog carnival.