Nuts nutrition facts

At Green Sparrow Foods we know nuts are good for us, but don’t just take our word for it!

We partnered with a qualified and registered nutritionist* to provide you with the most relevant nutritional facts about peanuts & peanut butter and nuts & nut butters.

 So, did you know that…?

• almonds are rich in calcium, vitamin E, magnesium and manganese. 100g of almond butter contains 1/4 of our recommended daily calcium intake. It is definitely worth knowing for those with lactose intolerance, following a vegan diet or who do not consume dairy products on a regular basis, as they have to look for other sources of calcium.

TOASTED ALMONDS	100 g
ENERGY (KJ/kcal)	2460 (590)
Fats (g)	52.93
of which saturated (g)	4.05
Carbohydrates (g)	19.30
Of which sugars (g)	4.90
protein (g)	22.90

• with about 1 tablespoon (17.6g, to be precise) of walnut butter we can get our necessary daily dose of omega-3 . Getting this fatty acid from plants such as walnuts is crucially important particularly for vegans or those who do not eat oily fish twice per week on a regular basis.

WALNUTS	100 g
ENERGY (KJ/kcal)	2477 (595)
Fats (g)	63.28
of which saturated  (g)	7.42
Carbohydrates (g)	13.70
of which sugars (g)	2.60
protein (g)	14

• hazelnuts, like most nuts, are rich in plant sterols. So while enjoying the deliciousness of hazelnut butter, you are also taking in these components, phytosterols, that help us regulate cholesterol in the blood.

HAZELNUTS	100 g
ENERGY (KJ/kcal)	2732 (656)
Fats (g)	5.25
dof which saturated  (g)	4.91
Carbohydrates (g)	10.50
of which sugars (g)	4.30
protein (g)	12.01

• cashews are rich in copper, manganese and vitamin K. It is fundamental to make sure your cashew butter is made with toasted nuts, as cashews contain an antinutrient that reduces the body's ability to absorb essential nutrients. By toasting the nuts, we eliminate this plant compound, so we can enjoy all the nutrients that cashews have.

CASHEWS	100 g
ENERGY (KJ/kcal)	2403 (577)
Fats (g)	43.10
of which saturated (g)	8.710
Carbohydrates (g)	32
of which sugars (g)	5
protein (g)	17.50

• in 30g of peanuts we get half the daily manganese intake needed. In addition to that, peanuts are also quite rich in protein. For example, if you add 2 tablespoons of peanut butter to your breakfast, you will be getting about 8g of protein.

TOASTED PEANUTS	100 g
ENERGY (KJ/kcal)	2498 (600)
Fats (g)	53
of which saturated (g)	9.50
Carbohydrates (g)	8
of which sugars (g)	4.20
protein (g)	24.50

 

Our nutritionist says nut butters are:

• a minimally processed food: they  are essentially nuts that have been roasted and blended into a paste. As such, nut butters are considered real food. In case you’re wondering, ‘Real Food’ is just a trending term used to describe foods that are minimally processed, as close to their natural state as possible and without any artificial sweeteners, preservatives or any other nasties.

• a source of healthy fats, carbohydrates, plant protein and different vitamins and minerals. They are hugely versatile in the kitchen and nutritionally speaking they are highly recommended for breakfasts and healthy snacks.

• made with skin-on nuts and provide us with a little more fibre. Leaving the skin on also means we keep a few more of the vitamins and minerals we find in the nuts.

• easier to digest compared to eating the nuts whole and help us get more of the nutrients the nuts provide. It’s worth checking if elderly people would benefit from introducing nut butters in their diets if they have difficulties chewing whole nuts.

• a fantastic way of enriching our meals as they are very energy-rich and nutritionally dense foods! Even in small quantities, just 1 or 2 tablespoons, they provide us with many nutrients. 

• a great way of adding healthy fats and protein from plant sources to our diet. It’s super convenient for athletes, for example, if they want to get all the nutrients without needing supplements.

*Our fully qualified and registered nutritionist is Anaïs Solà. She studied Human Nutrition and Dietetics at Universitat de Barcelona, Barcelona (Spain) and she can be found on Instagram as @nodreixelteucos