Nuts are an excellent source of vegetable protein and fat that rivals meat. They contain a lot of nutrients necessary for the functioning of our body, but the presence of fats indicates a high calorie content of the product. Consider how many calories are in nuts, their composition, the effect on the body, the pros and cons of a delicious product.

What are nuts

Nuts are the hard fruits of trees and shrubs, which have a large number of species. These fruits were part of the diet of primitive people. Researchers have found tools similar to nutcrackers, dated back to 780,000 years old! And the "culinary" fossils speak of the varieties of these fruits, most likely, our ancestors ate pistachios, almonds, chestnuts, and the terrifying eurya.

Varieties

There are a huge number of walnut fruits and root crops in the world. All in their own way are useful, nutritious, rich in vitamins, minerals, fats, amino acids, but there are types that are harmful to human health. More on this later.

In botany, divisions into species are pretty simple. Nuts are divided into real and fake. TO real include dry fruits with a woody covering. They have one or two cores. TO fake include the fruits of various crops that have nothing to do with the walnut family, except for their appearance. This list includes peanuts, belonging to the legume family, but also considered a nut, as well as the cedar fruit, which is the seed of a cedar tree, coconuts, which are completely and completely different from what we are used to. walnuts.

The energy value of nuts and their composition differ significantly, this can be seen by considering each type separately.

The real ones:

Fake:

Nut calorie table

Each product is caloric in its own way, for example, the calorie content of walnuts is 647-705 kcal per 100 grams, the calorie content of almonds is 583-650 kcal / 100 g, and the calorie content of hazelnuts, everyone's favorite delicacy, is 651-704 kcal per 100 grams. Kernels are high in protein, fat, and carbohydrates. Let's take a closer look at the calorie content of nuts, the table will show a comparison of data between species.

It can be seen from the table that most of the nuts are fats, therefore, before throwing a handful of sweets into your morning oatmeal with dried fruits, you should familiarize yourself with these data. The calculation is taken from 100 grams of the product. The daily norm for a person is his handful. Do not exceed the dose, especially if you are on a diet. For self-control, take the necessary dose and remove the excess, mix with food or grind in a coffee grinder, this is, not only is it tasty and quickly digested, but also useful components better absorbed by the walls of the stomach.

Losing weight people and athletes are better off choosing low high-calorie nuts:

• Peanut;
• Pistachios;
• Cashew nuts;
• Almond.

Kernels must be in pure form no added salt, sugar, glaze or chocolate. Nuts can be eaten for breakfast with oatmeal and fruit, or as a snack before lunch, when the body processes carbohydrates best and they don't get stored in our sides.

Benefits for the body

In addition, nuts have a positive effect on general health a person, namely:

Harm and allergies

Peanuts contain toxic substances that can cause allergies, accompanied by redness, itching, and rashes. Symptoms appear depending on the severity of the reaction, it can reach anaphylactic shock. Everything is treated with medication.

Alcohol can provoke and intensify the development of allergies!

Eat bitter almonds with caution. It contains toxic substances that are detrimental to our health.

Even someone who does not know exactly how many calories are in nuts will say that there are a lot of them. You can even taste that they are rich in fat. Nutritionists have calculated that if you eat only 3 "extra" walnuts a day, then the weight will increase by 5 kilograms per year. So what - to completely abandon these gifts of nature, so as not to spoil the figure? Do not rush to draw conclusions!

Nuts are a powerful source of energy and nutrients

Valuable, nutritious, and most importantly, very tasty product- nuts. Many people use them as a snack or add to pies and salads. Nuts, like seeds, are very "infectious": it is enough to eat one, as the hand already reaches for the other, and so the whole pack or vase is emptied imperceptibly. These fruits contain a whole range of vitamins and useful microelements... One problem is that in terms of calorie content, they are much ahead of other plant gifts.

A person eats different types of them. To find out what you can (and if you can at all) eat while losing weight, just find out what the calorie content of nuts is.

About the energy value of nuts

Among those who need to lose weight, there is such a myth: if you replace meat with nuts in the menu, then you can get rid of extra pounds... Only those who have never been interested in the energy value and composition of nuts can believe in this legend. The calorie content of these products (based on 100 grams and 30 grams) will be as follows:

• walnuts - 700 kcal; 185 kcal (7 cores);
• Brazilian - 703 kcal; 186 kcal (6 fruits);
• cedar - 620 kcal; 188 kcal (167 nuts);
• almonds - 694 kcal; 163 kcal (23 nucleoli);
• hazelnuts - 707 kcal; 178 kcal (21 pcs.);
• pistachios - 610 kcal; 158 kcal (49 pcs.);
• peanuts (ground) - 551 kcal; 166 kcal (28 pieces);
• cashews - 633 kcal; 155 kcal (25 pcs.);
• pecan - 861 kcal; 193 (19 walnut halves);
• coconut - 669 kcal; 200 kcal.

Why do you need to know what is the calorie content of a 30-gram serving of nuts? Because this is exactly how much the weight of the package with an appetizing snack is.

There is a favorite in the walnut family - this is the most expensive and rare specimen. It grows in Australia and costs about $ 30. per kg. This delicacy is called "macadamia". The energy value of such elite nuts is 718 kcal.

How well it goes with dietary characteristics calorie content of nuts? The table shows that none of these products can be called low-calorie, which means that those who do not want to lose their slim figure should be more careful with them.

How many caloriescan be found in 1 nut?

A safe serving of nuts depends on their nutritional value. Since fruits contain an impressive store of fat, it is important how much energy is hidden inside 1 nucleolus. The answer will also not please those who are unhappy with their weight. So, 1 nut has in store for you so many kilocalories:

• whole walnut - 26 kcal;
• cedar - 1.12 kcal;
• almonds - 7 kcal;
• hazelnuts - 8.4 kcal;
• pistachios - 3.2 kcal;
• peanuts - 5.9 kcal;
• cashews - 6.2 kcal;
• pecans - 21 kcal.

Some people wonder how many calories are in a young (unripe) walnut. He really lags behind in energy value from his more "adult" relative, but not much. But taste qualities such a product differs sharply from a ripe fruit.

Benefits or calories? The truth is somewhere in between

Each of the nuts is good for the body. So, walnuts contain a large amount of omega-3 fatty acids... It is a powerful antioxidant. And the ellagic acid, which this product is rich in, effectively supports the immune system. If you eat 4 to 6 walnuts a day, it will be beneficial for the body and will not affect weight in any way. Indeed, in this case, the daily calorie supply will increase by 156 kcal - this is the norm for snacks between meals.

Pine trees contain almost all unique amino acids, and their protein is completely absorbed by the body. You can eat a maximum of 100 g per day. Almonds are the champion in the amount of vitamin E. A safe portion - 30 g. Hazelnuts contain a lot of iron, strengthens blood vessels... In order not to get better, 7 pieces a day are enough.

Nuts are amazing gifts of nature that can increase the intellectual abilities of a person and increase his mind. There are dozens of types of nuts in total.

Useful substances, trace elements, vitamins, dietary fiber that are contained in nuts provide beneficial influence on the human body.

Nut calorie table

Nuts are very high-calorie product nutrition. Despite this, nutritionists claim that they are useful in the fight against overweight... The beneficial substances contained in the product improve metabolism. In order not to harm the figure, daily dose need to be reduced to 15-20 g.

Table - how many calories are in nuts:

Useful properties of nuts:

• Nuts are an undeniable source of vitamins and minerals (B vitamins, vitamin E, selenium, calcium, zinc, iron and iodine).
• Are among the most useful and necessary products for the mind... Thanks to polyunsaturated fatty acids, they are indispensable for mental stress.
• The increased calorie content of the product, a combination of light fats and vegetable proteins, serve as a real source of energy. Therefore, they are necessary when physical activity... To some extent, they can replace meat and eggs.
• It contains omega-3 fatty acids. Thanks to this, the product is extremely useful for ailments of the cardiovascular system.

The most useful nuts for the human body

Without exception, all types are beneficial to human health, but each of them has its own characteristics. Modern scientists identify the "five" most useful in the world - hazelnuts, walnuts, almonds, Brazil nuts and peanuts.

Hazelnut

Another name for hazelnuts is Lombard nut. "Die Hard" has been known since ancient times. Our ancestors made of it protective amulets against evil spirits and cataclysms. Nowadays, it is extremely useful for people suffering from cardiovascular diseases, thrombophlebitis, varicose veins, anemia, arterial hypertension. Hazelnuts are recommended for prophylaxis. oncological diseases because it contains the anti-cancer substance paclitaxel.

Walnut

Even in ancient times, Hippocrates and Avicenna described the healing effects of the Volosh (walnut) nut and its leaves. And modern scientists call it "the tree of life" due to its rich composition. Indeed, this fruit contains many useful substances: vitamins, alkaloids, tannins and many trace elements. Walnuts are recommended for people with thyroid problems due to their high iodine content.

Walnuts will help with physical exhaustion, heart and nervous system diseases.

Fruit kernels are used for diseases of the stomach, liver and kidneys, as well as an effective wound healing agent.

Almond

Almonds are also called the royal or elite nut. Although in reality it is not a nut - it is a stone fruit. A feature of this species is the high content of calcium in its composition. What makes it useful and indispensable for health skeletal system... Thanks to phosphorus, iron and potassium, almonds are highly recommended for heart and circulatory system, doctors advise to consume about 60 g of almonds per week.

Regular consumption of these nuts improves sleep and helps with insomnia. In medical and preventive purposes almonds are used for urolithiasis, gastritis, ulcers, hypertension, anemia, migraines, eye diseases.

This species should be introduced into your diet very carefully, since it is difficult for the body to absorb. You can eat almonds raw or toasted. It is often added to sweets and baked goods, and in eastern countries- for meat and rice dishes.

Brazilian nut

Brazilian nuts are considered the tastiest, according to gourmets, and the healthiest, according to scientists. It is considered one of the most useful and necessary for female body and also called the nut of youth... All this is due to the presence in it in huge amount selenium, which prevents premature aging.

Just two Brazilian nuts a day will have a beneficial effect on the skin. Due to their high calorie content, these nuts serve as a source of energy and vitality. In addition, they prevent the development of cancer and heart problems.

Peanut

There are more than 70 types of peanuts in the world. These beans are a good prophylactic agent for heart disease, cancer and gastritis. Peanuts have a beneficial effect on nervous system, soothes when overexcited and helps with insomnia. It is an excellent antioxidant. Improves hearing, vision and memory.

Just a few peanut nuts can satisfy your hunger. Therefore, nutritionists consider it one of the most healthy nuts for weight loss, and are allowed to be consumed during a diet. Peanuts are easily digested by the human body due to their high protein and protein content. But it is not recommended to abuse these nuts so as not to provoke allergies and not to disrupt digestive functions.

In addition to this "five" of the most useful nuts, pine and hazelnuts, pistachios, cashews, coconut are also very popular. They all have a rich vitamin and mineral composition, help to increase immunity, improve brain and heart function.

The most beneficial nuts for women

Regular consumption of nuts by women helps to improve reproductive function, strengthening memory, slowing down the aging process of the body, improving the condition of the skin, nails and hair.

Each type of nut has its own specific benefits for the female body.

• Almond. It is rich in fiber and vitamin E, which makes the skin healthy, clean and beautiful. This product is used in the fight against excess weight. At the same time, it is recommended to consume 15-20 g of almonds daily. And to avoid the difficulties of digestion, it is worth soaking in water overnight.
• Brazilian nut. Serves as a healthy snack to increase energy recharge and concentration. The trace element selenium, which is included in its composition, increases a woman's fertility, prevents breast and bone cancer. Selenium, along with other vitamins and antioxidants, rejuvenates skin cells. Butter brazil nut nourishes and moisturizes the skin, strengthens the nails, gives the hair a healthy shine.
• Cashew nuts. The product contains the least amount of fat, which allows it to be included in dietary menu... This is a real source of folic acid, therefore, cashews are useful for pregnant women and those who are planning to start a family. The composition contains pain relieving and anti-inflammatory components that help relieve pain, including toothache.
• Hazelnut. It is advised to use it when varicose veins veins outside and inside. It also improves immunity and improves memory, gives health to hair and nails.
• Walnuts. A real helper for women in the fight against cardiological and oncological diseases. They contain a lot of biotin, which prevents hair loss and helps to strengthen hair. Eating this nut during pregnancy prevents your baby from developing food allergies.
• Pine nuts. Cleanses the kidneys, liver, gallbladder, which has a beneficial effect on appearance women. It is useful for nursing mothers to eat 2 tbsp. spoons of pine nuts to improve lactation and get more nutritious breast milk. ethnoscience uses shells and kernels in the treatment of gynecological diseases.
  
  

  For men

  Nowadays, men often face problems with potency and the ability to have children. Scientists argue that men's nutrition plays a decisive role in this matter. Nuts must be present in their diet.

  • Walnuts. Their benefits for men have been proven by many studies. In men who regularly ate walnuts, scientists have found significant improvements in sperm quality thanks to the organic acids in the fruit. In addition, biologically active substances, in particular arginine, has a positive effect on male potency.
  • Brazil nuts. The most powerful antioxidant The selenium found in the Brazilian fruit increases testosterone levels, thus improving sperm quantity and quality. It also serves as a prophylactic agent against prostate cancer. Arginine improves potency, it is also called natural "Viagra". For increase male power 2-3 nuts are enough, large doses selenium is toxic and can do the opposite.
  • Almond... A real storehouse of vitamins and minerals, a source of energy. Thanks to a large number calcium, almonds are good for bone health, which is very important for athletes and older men. Almonds help to increase libido and maintain a healthy sex life.
  • Pistachios. A handful of pistachios helps to increase sexual desire in men and the pleasure of intercourse. Alimentary fiber and fatty acids will help lower blood cholesterol levels, and arginine will improve blood flow to the genitals.
  • Hazelnut. It has a health-promoting effect on the male reproductive system, improves blood flow and removes cholesterol from the blood.
  
  

  For kids

  It is not recommended for children under three years of age to eat nuts, as they contain a lot of protein, which is quite difficult to digest.

  The child's body has not yet developed enough enzymes that are responsible for the digestion and assimilation of proteins. In this case children's organism will receive only a load on the pancreas, liver and kidneys.

  Nuts, in addition, are a strong allergen and should be very carefully introduced into the diet of a child over three years old.

  The walnut is the most useful for children. This is an excellent source of iodine, therefore, this product especially useful in childhood in areas with increased radiation. Useful substances will help increase the mental abilities of children, cope with hypovitaminosis and anemia. For children, it is enough to eat 2 nuts a day.

  Conclusion.

  Nuts will bring the maximum benefit to the body if they are consumed at 30 g per day. They are irreplaceable for the human body, have amazing taste... You can use them in in different ways adding to almost any meal.

Doctors assure that plant food it does not harm the figure, especially if it is not processed, but the indicators of the energy value of a number of products inspire doubts. What nuts can you eat while losing weight, if you take them into account? high calorie content so that they show only positive qualities, and how many pieces per day will not harm the diet? How is this product useful and can you lose weight and fat reserves with it?

Is it possible to eat nuts while losing weight

Doubts about the safety of this product in relation to the figure generates an amount of fat and calories that is not at all inherent in diet food... However, nutritionists are sure that nuts have so many benefits, especially for women, that it is unreasonable to throw them out of the diet. Fatty acids (especially Omega-3), vitamin E, polyphenols - these elements are vital for the body. Can you eat nuts while losing weight? With caution, this is the doctors' answer. You will not lose weight more slowly if you find your dose and understand what to combine them with and when to eat them.

The healthiest nuts

If you take fresh product- not fried with oil, not salted, not drenched in glaze - it will only work for the good of health. However, doctors identify the most healthy nuts for weight loss, of which there are only 5 types. The rating, according to experts, looks like this:

1. Almond.
2. Walnut.
3. Cashew nuts.
4. Pistachios.
5. Pine nuts.

Calorie content of nuts

The general indicator of energy value for this category of products fluctuates in the corridor of 560-690 kcal, but every single calorie in nuts is healthy. Vegetable fats, therefore, do not settle on the vascular walls. Protein is easily digestible. There are few carbohydrates, therefore, they do not turn into a fat reserve. However, obese individuals need to decide what nuts can be eaten with a diet when they are seriously limited. daily calorie content menu. Tables indicating the energy value and BZHU of each of the nuts available in Russia come to the rescue.

The most nutritious nuts

This category includes those varieties of this product, whose the energy value crossed the border of 650 kcal per 100 g. Experts advise to use elements of this group less often or in very small quantities. It is noteworthy that the most nutritious nuts also have a high proportion of fat. The picture looks like this:

Lowest calorie nuts

If you were trying to figure out how to properly include this group of products in your menu and what nuts you can eat while losing weight, the elements of this table are what you need. Their energy value is below 610 kcal in a 100 g serving, and, according to nutritionists, they are as safe as possible for the figure. List of the most low-calorie nuts looks like that:

Slimming nuts

Main benefit This food product lies in its high energy value, which is dangerous only if it is abused. Nutrition - distinctive feature nuts: if you feel hungry at the wrong time, you can eat a few things to eliminate your appetite for a long time. In terms of calorie content, such a portion will be approximately 100-120 kcal, which is commensurate with a sandwich from white bread and a slice of cheese, but the satiety of the latter is significantly lower. However, nuts are safe for weight loss only if daily allowance.

Is it possible to eat peanuts while losing weight

Scientifically, this product is classified as a legume, not a nut, and most nutritionists are skeptical about eating peanuts for weight loss. Why? In terms of calorie content, it is lighter than almonds or pecans, but has a high fat content, often provokes allergies and is poorly digested when raw. To level the last minus, experts advise giving the peanuts to dry on a baking sheet or frying pan. In contrast to these shortcomings, he:

• has a high protein content, which is equal to meat (only the calorie content does not allow eating as much peanuts as beef or chicken when losing weight), therefore, it satiates better;
• helps the body get rid of cholesterol;
• actively accelerates metabolic processes due to the thermogenic effect;
• contains serotonin, which helps to maintain normal hormonal background(a common cause of weight gain in women).

Walnuts for weight loss

Along with oatmeal, this product is called the main helper of the brain, but it is beneficial not only for mental activity - prevention of cancer, maintaining normal cholesterol levels, strengthening blood vessels, the presence of B vitamins. How valuable will walnuts be for weight loss? Doctor's advice:

• Fiber and protein contained in them are the main "enemies" excess weight and irrepressible appetite.
• It makes sense to replace sunflower oil in salads on squeezed walnuts.
• High calorie content requires reducing daily amount of this product with a diet of up to 30 g, and overweight persons - up to 10 g.
• Keep in mind that high stomach acidity, erosive damage to the mucous membrane, pancreatitis and too high blood clotting rate make the use of walnut impossible.

Almonds for weight loss

According to experts, if any nuts on a diet can help to deal with excess weight, then these are almonds. He is a leader in this matter, although this cannot be said in terms of calorie content. Popular almonds for weight loss are fatty acids, the content of which is off scale, protein and fiber. It suppresses the feeling of hunger better than other nuts, creating an illusory feeling of a full stomach, even if you eat only 8-10 nucleoli. A number of trace elements (especially magnesium and copper) from the chemical composition of almonds muffle the desire to eat sweetness, therefore, it is highly valued during diets.

Slimming nutmeg

This is the only representative of this category of products that gets into food as ... a spice. It is not gnawed like almonds or cashews, but when ground is added to food. Chemical composition Muscat fruit is no less rich than that of its “brothers”, but nutritionists value it much more. Nutmeg is beneficial for weight loss in terms of its ability to raise cell temperature, which entails burning fat. Like other spices, it:

• accelerates metabolic processes;
• improves the functions of the digestive tract;
• suppresses hunger;
• lowers sugar levels.

If you talk about which nuts are the most useful for losing weight, nutmeg will be in the forefront. Try adding it in a couple of grams (ground) to any drink (it will perfectly complement hot tea, especially in winter), salad, rice, or even mix with kefir or cottage cheese. This volume is enough to suppress hunger, help metabolism. Just don't overdo it - actively nutmeg it is undesirable to eat, especially in case of stomach diseases or excessive outflow of bile.

Hazelnuts for weight loss

Hazelnut or Lombard is hardly mentioned as a food that can be valuable in weight management or weight loss, but the whole body needs it. A liver devoid of toxins will thank you, bone, vessels. There are so few carbohydrates here, and the risk of a jump in insulin is so negligible that hazelnuts are allowed for sick people. diabetes mellitus, and obese individuals. By the level of manganese, it surpasses the rest of the nuts. Eating hazelnuts while losing weight and not only needs to be dosed, because it can provoke a headache due to vasospasm.

When is it better to eat nuts

If it is advisable to eat this tasty product separately from the rest or not to combine it with heavy food (vegetables instead of meat, no bread, etc.), doctors do not argue with each other, then when it is better to eat nuts - in the morning or in the evening, from each of them can receive diametrically opposite information. It is recommended to leave high-calorie food for the first half of the day, but at the same time drive away acute hunger before bedtime better as a pair nuts rather than candy.

• Mix nuts with oatmeal during breakfast - forget about hunger for 3-4 hours.
• Try substituting a handful of almonds for your afternoon snack - you'll eat less for dinner.
• A few nuts in a green salad without dressing in the evening - not high in calories, but satisfying.
• At night, you should not eat any nuts, even the most low-calorie ones.

How many nuts can you eat per day

The norm per day for a person without excess weight is 30 g. This is about 200 kcal (approximate figure), which is recommended for a non-main meal. For vegetarians, you can increase the dose to 50-70 g, which will be equal to a good hearty meal. The exact amount of how many nuts you can eat per day must be set for each type separately, taking into account the difference in calorie content and weight:

• almonds - 12 pcs.;
• hazelnuts - 8 pcs.;
• walnut (halves) - 6 pcs.;
• pecans - 7 pcs.;
• cashews - 9 pcs.;
• pistachios - 8 pcs.

Video: which nuts are the most useful

Nuts are considered a very high-calorie food. At the same time, few people know that nut calories cannot be considered harmful. It should be borne in mind that in this product vegetable origin there are substances that can lower cholesterol levels and activate the fat burning process.

Therefore, nuts in reasonable quantities will not only not spoil the figure, but, on the contrary, will help make it perfect. And thanks to them, health can be improved.

The American Dietetic Association has included walnuts in the Top 10 Foods to Help Fight High Cholesterol.

This is because they contain high levels of omega-3 fatty acids. And these compounds can lower triglyceride levels. A type of fatty compounds present in the blood and constituting a constituent part of bad cholesterol.

Calorie content of walnuts 100 g

Despite the high calorie content of walnuts, this product is used in many dietary meals... The thing is that the calorie content of this product is considered useful. After all vegetable fat from nuts is extremely useful in diets aimed at weight loss.

Dishes and products:

• Picnic Chocolate Mega Walnut - 473 kcal
• Beetroot salad with walnuts - 134 kcal
• Herculean porridge with walnuts - 181 kcal

Calorie content of almonds - table

But, these nuts have long been successfully used for weight loss. Experts from the Medical University of Barcelona conducted an experiment in which they divided the group of subjects into two parts. Both groups had the same diet. But, in one group, one of the snacks was replaced with an equal calorie cup of almonds.

After a while, scientists measured the weight and subcutaneous fat. The group whose diet included almonds average weight not only did not increase, but, on the contrary, became smaller.

Calorie content of almonds fried in oil with the addition of salt 100 g

Calorie content of fried almonds in oil without added salt 100 g

Calorie content of roasted almonds without oil and added salt 100 g

Calorie content of almonds 100 g

Almonds are among the so-called "superfoods". This type of food includes products that can saturate the human body with almost everything it needs. nutrients... At the same time, almonds are good at suppressing the feeling of hunger. This means it can be used with diets during snacks.

Dishes and products:

• Almond cookies - 486 kcal
• Snickers Chocolate with Almonds - 509 kcal
• Almond pie - 286 kcal

Calorie content of hazelnuts - table

Hazelnuts are low in carbohydrates. Therefore, in small doses safe even while dieting. Moreover, useful compounds from this type of nuts will help cleanse the body of toxins and toxins.

Caloric content of hazelnuts 100 g

Calorie content of fried hazelnut kernels 100 g

Like all other types of nuts, hazelnuts are able to reduce cholesterol levels, improve cardiovascular and endocrine system... And without normal work of these systems, no diet will help you lose weight.

Dishes and products:

• Alpen chocolate Gold Hazelnut- 532 kcal
• Oatmeal cookies with hazelnuts - 175 kcal
• Muffins with dried apricots, hazelnuts and carrots - 303 kcal

Calorie content of peanuts - table

These compounds cannot harm a person who wants to cope with excess weight. But, there is one extremely important detail. In order to benefit from peanuts, they must be eaten raw. When frying everything useful material this product is destroyed, and the calorie content increases.

Calorie content of peanuts in sugar 100 g

Caloric content of salted peanuts 100 g

Calorie content of balanced peanuts 100 g

Calorie content of peanuts 100 g

Peanuts are one third of protein and half of healthy fats for humans.

Dishes and products:

• Chocolate Nuts Peanuts - 498 kcal
• Kozinak Peanut - 485 kcal
• Peanut paste - 547 kcal

Calorie cashew nuts - table

But at the same time, its caloric content is less than that of peanuts and walnuts. Cashews are no less beneficial for the body than all of the above nuts. This nut is very digestible and quickly reduces hunger.

Calorie cashews 100 g

Calorie roasted cashews 100 g

In order for these nuts to help get rid of extra pounds, and not become a source themselves extra calories, eat no more than 5 cashew kernels per day.

Dishes and products:

• Greek salad with cashews - 90 kcal
• Cashew Curd Cookies - 198 kcal

Calorie content of sesame - table

It's all about the seasons. This substance has important function... Once in the body, it can slow down the process of fat accumulation. Sesame sesame not only slows down the formation of new fatty deposits, but is also able to break down the already formed.

Calorie content kozinak sesame 100 g

Calorie content of sesame 100 g

The largest number of sesamin is in sesame oil... They can be seasoned with salads or simply consumed one teaspoon every morning.

Dishes and products:

• Kozinak Sesame - 510 kcal
• Salad with grapefruit and sesame seeds - 74 kcal
• Sesame cookies - 433 kcal

Calorie content of pistachios - table

These nuts are very high in fiber and protein. At the same time, they, like sesame seeds, prevent the deposition of fatty tissues in the body. Pistachios have very small glycemic index... Therefore, they can be used in the diet of any diet.

Calorie content of fried pistachios without oil and salt 100 g

Calorie content of pistachios 100 g

And yet, pistachios great alternative cookies, chocolate and seeds.

Dishes and products:

• Turkish delight with pistachios - 327 kcal
• Ice cream Viva la Crema Pistachio - 239 kcal
• Pistachio macaroni cake - 387 kcal

Calorie content of pine nuts, brazil nuts, coconut - table

Pine nuts

Many amino acids from these nuts are used by the body in various metabolic processes... But, you also need to know that pine nuts contribute to the production of cholecystokinin - a hormone that is responsible for saturation.

Calorie content of fried pine nuts 100 g

Calorie pine nuts 100 g

Brazilian nut

But, it contains a lot of selenium and magnesium. These minerals fight cell oxidation. That is, they are used by the body to prolong youth and beauty.

Calorie content of Brazil nut 100 g

Coconut

What can help in the fight against extra pounds. There is even a fairly popular coconut diet, where this nut forms the basis of the diet.

Calorie content coconut flakes 100 g

Calorie content of coconut milk 100 g

Summary table of nut calories 100 g

Olesya. Of course, the calorie content of nuts is not a reason to refuse them. After all, they contain healthy fats... And the amount of carbohydrates is not as large as in foods that are really deposited on the sides. I always eat nuts. Of course, in small quantities. But, even on the days when I'm on a diet.

Katia. I like to use nut butter more. Especially walnut oil and hazelnut... I just fill salads with it and that's it. This oil enriches the composition of salads and makes them more delicious. And I practically don't eat nuts. Although the idea with healthy snacks I like.

Video: Pine nuts: losing weight, losing weight, the benefits of pine nuts