Emerald Mixed Nuts Nutrition

Many people focus on selecting meat and poultry as their primary source of protein, but nuts can also act as a healthy source of protein in your diet, says the U.S. Department of Agriculture. In addition to providing your body with protein, nuts also contain healthy fats and important vitamins and minerals. Emerald brand mixed nuts contain a variety of nuts including almonds, pecans, walnuts and cashews, and they can make a healthy addition to your diet.

Serving Size and Calories

Knowing a food's serving size and calories can help you control your calorie intake when trying to maintain a healthy weight. Nuts are a concentrated source of calories, meaning it contains a high amount of calories in a small serving, making it easy to overeat. One serving of Emerald mixed nuts is equal to 1 ounce and contains 170 calories. Use a food scale to accurately measure your portion. A 1-ounce serving of mixed nuts is also about a 1/4 cup.

Fat

Each serving of Emerald mixed nuts contains 16 grams of total fat and 2.0 g of saturated fat. Monounsaturated and polyunsaturated fats make up most of the fat in mixed nuts, according to the U.S. Department of Agriculture. A diet that includes more monounsaturated and polyunsaturated fat can lower your blood cholesterol levels and risk of heart disease. In addition, the omega-3 rich walnuts in the Emerald mixed nuts can also improve blood pressure and keep blood vessels healthy, according to MayoClinic.com.

Protein and Carbohydrates

Each serving of Emerald mixed nuts provides 5 g of protein, 5 g of carbohydrate and 2 g of fiber. The protein found in nuts does not contain all of the essential amino acids and is therefore not a complete source of protein. However, when combined with a healthy diet that includes vegetables and whole grains, you should be able to meet all of your essential amino acid needs.

Sodium

Each serving of Emerald mixed nuts contains 75 mg of sodium. A food item with less than 140 milligrams of sodium per serving is considered a low-sodium food product, according to the American Heart Association. Most Americans consume more sodium than they need, making the Emerald mixed nuts a healthy low-sodium food choice. High intakes of sodium increase blood pressure and risk of heart disease. The American Heart Association recommends you limit your intake of sodium to less than 1,500 mg a day.

Vitamins and Minerals

Emerald nuts also contain vitamin E, phosphorus, magnesium and manganese. Vitamin E is an important antioxidant protecting your cells from free radical damage. Phosphorus helps to keep your bones healthy and strong. Magnesium plays an important role in regulating blood pressure. Manganese is a mineral responsible for activating a number of your body's enzymes.