Nuts and seeds can add texture and flavor and to ice creams, pastas, salads and other favorite foods. Though calorie-dense, the high amounts of nutrients in walnuts, Brazil nuts, almonds, pumpkin seeds and sunflower seeds make them a good snack choice.
Walnuts, Brazil Nuts and Almonds
Per 1/4 cup of whole, raw nuts, walnuts contain 46 calories, 4.5 fat grams and 1.7 g of protein; Brazil nuts contain 218 calories, 22 fat grams and 5 g of protein; and almonds contain 206 calories, 18 fat grams and 8 g of protein.
Sunflower and Pumpkin Seeds
One-quarter cup of dry-roasted, shelled sunflower seeds contains 186 calories, 16 g of fat and 6 g of protein, and 1/4 cup of roasted pumpkin seeds contains 169 calories, 15 g of fat and 9 g of protein.
Additional Nutrients
Nuts and seeds are high in vitamin E and chromium, which are antioxidants that neutralize damaging free radicals in your body. Nuts and seeds are also high in protein and heart-healthy mono-unsaturated and polyunsaturated fats, and may help promote weight loss if eaten in moderation, according to the University of Nebraska Cooperative Extension.
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