Nut and Seed Snacks

Nuts and seeds are well-known as one of the most nutritious snacks, but portion control is really important since they are calorie-dense. You should be aiming for a 1/4 cup serving. In that serving, you typically receive 5 grams of protein, 3 grams of fiber, multiple vitamins and minerals (Vitamin E, magnesium, phosphorous, copper, manganese, and selenium), and antioxidant polyphenols. 

Many types of fiber function as prebiotics (food) for your healthy gut bacteria. Your gut bacteria then ferment the fiber and turn it into beneficial short-chain fatty acids (SCFAs). SCFAs have some evidence for improving gut health.

• Peanuts, 1/4 cup, about 30 nuts. 200 calories, 4 gm net carb.

• Peanut butter, 2 tablespoons. 190 calories, 4 gm net carb.

• Almonds, 1/4 cup, about 25 nuts.  200 calories, 3 gm net carb

• Macadamia nuts, 1/4 cup, about 13 nuts.  240 calories, 2 gm net carb

• Cashews, 1/4 cup, about 20 nuts.  180 calories, 9 gm net carb

• Trader Joe’s Salted Dry Roasted Pumpkin Seeds, 1/4 cup. 170 calories, 2gm net carb.

• Trader Joe’s sweet and spicy pecans, 1/4 cup.  190 calories, 6 gm net carb