Nuts and Seeds dietary information

Nuts are a big part of the Mediterranean diet meal plan. Some nuts are a good source of Omega 3 Fatty Acids which help reduce LDL cholesterol and increase HDL cholesterol.

The following chart shows the nutritional data for a 1oz serving of nuts or seeds.

Cal Tot. Carb Fiber Net Carb Sat. Fat Mono Fat ω-3 Fat ω-6 Fat
Almonds 161 6.1 3.4 2.7 1 8.6 0.2 3.4
Brazil Nuts 184 3.4 2.1 1.3 4.2 6.9 0.05 5.8
Cashews 155 9.2 0.9 8.1 2.2 6.7 0.2 2.2
Chestnuts 60 12.8 2.3 10.5 0.1 0.2 0.03 0.22
Chia Seeds 137 12.3 10.6 1.7 0.9 0.6 4.9 1.6
Coconut* 185 6.6 4.6 2 16 0.8 0 0.2
Flax Seeds 150 8.1 7.6 .5 1 2.1 6.3 1.7
Hazelnuts 176 4.7 2.7 2 1.3 12.8 0.24 2.2
Madadamia Nuts 201 4 2.4 1.6 3.4 16.5 0.06 .36
Peanuts 159 4.5 2.4 2.1 1.9 6.8 0 4.4
Pecans 193 3.9 2.7 1.2 1.7 11.4 0.28 5.8
Pine Nuts 188 3.7 1 2.7 1.4 5.3 0.31 9.4
Pistachios 156 7.8 2.9 5.8 1.5 6.5 0.71 3.7
Pumpkin Seeds 151 5 1.1 3.9 2.4 4 0.51 5.8
Sesame Seeds 160 6.6 3.3 3.3 1.9 5.3 0.11 6
Sunflower Seeds 164 5.6 2.4 3.2 1.2 5.2 0.21 6.5
Walnuts 183 3.8 1.9 1.9 1.7 2.5 2.5 10.7

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