Nutritional Value of Nuts: | The Hershey Company

Nutrition and Health Information about Nuts

Throughout history, tree nuts and peanuts have been a staple food around the world. Tree nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and walnuts.

Nuts Fit Into a Healthy Lifestyle

Nuts are a convenient, tasty, and easy snack that contributes to a healthy lifestyle. In addition to their great taste, tree nuts and peanuts are cholesterol-free and full of important nutrients, including protein and fiber. They're also a delicious way to get vitamins such as folic acid, niacin, and vitamins E and B6, and minerals like magnesium, copper, zinc, selenium, phosphorus and potassium.

Nuts are part of the U.S. Food Guide Pyramid. Experts recommend eating a variety of foods from the five food groups every day in order to get the nutrients you need. Nuts fall into the "Meat, Poultry, Fish, Dry Beans, Eggs and Nut Group" and can be eaten every day. The recommended number of servings from this group is 2-3 per day. One-third cup of nuts or two tablespoons of peanut butter counts as a one-ounce serving of cooked lean meat.

Eighty-five percent of the Fat in Nuts is Unsaturated

While all nuts are relatively high in fat, most of the fat is unsaturated. It's important to look not only at the amount of fat we eat, but also the type of fat. Saturated fat has been shown to raise total blood cholesterol levels, including low-density lipoproteins (LDL or the "bad" cholesterol), which can increase the risk of heart attack or stroke. Unsaturated fats, such as polyunsaturated and monounsaturated fats, can actually lower LDL levels.

You Can Eat Nuts - Even if You're Watching Your Weight

In preliminary studies, nut eaters tended to maintain their body weight overall, even though they ate higher levels of protein, fiber, fat, and calories. This data suggests that people who eat nuts may be better at regulating their energy balance than non-nut consumers.

Eating Nuts May Help Reduce the Risk for Heart Disease

Studies indicate that nuts may play an important role in reducing the risk for cardiovascular disease. In one study, researchers found that, although the benefits were greatest for frequent nut eaters, those who ate nuts even once a week had 25% less heart disease than those who avoided nuts completely. While more research is needed, this effect may be due in part to the fat profile of nuts.

FDA recently announced that certain nuts (i.e., peanuts, almonds hazelnuts, pecans, pistachio nuts, and walnuts) and nut-containing products can make a qualified health claim linking nut consumption with a reduced risk of heart disease. The nut products which meet FDA's criteria may be labeled as follows: " Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

Omega-3 Fatty Acids

Omega-3 fatty acids are commonly found in fish oils. However, many people do not realize that walnuts are the main "non-fish" source of this important nutrient. Omega-3 fatty acids show promise in reducing the risk of heart disease and other health benefits.

Nuts Contain Antioxidants and Phytochemicals

Research is demonstrating that plant foods such as fruits, vegetables and nuts, contain naturally occurring plant compounds or phytochemicals which may have health benefits. The phytochemicals in nuts include flavonoids, phenolic components, isoflavones, and ellagic acid.

Many of these phytochemicals as well as the vitamin E naturally found in some nuts have antioxidant activity. Antioxidants protect against oxidation, or damage to cells in the body. Antioxidants may reduce the risk of certain diseases.