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Nuts + Nutrition

Nuts are more than a delicious source of protein, good fats, and important vitamins and minerals, making them a great go-to snack or recipe addition. Learn more about what each unique and tasty nut can bring to your table!

Almonds symbol of love and happiness

Almonds are universally loved for their light, sophisticated flavor, and they also have a robust history. The early Romans showered newlyweds with almonds for fertility, and in Southern Europe, almonds were honored as a symbol of good luck. In America, gifts of almonds represent happiness, romance, good health and fortune.

An attempt to grow almonds in New England in 1840 failed because of the severe climate, but in 1843 almonds trees brought from the East Coast to California thrived. Thus, California is now the only almond producing state in the country.

Nut Facts 1 2
  • A cholesterol-free food, with 14 grams of fat per one-ounce serving
  • A good source of dietary fiber per one-ounce serving
  • One ounce of this little nut gives you 48 percent of your daily allowance of vitamin E and is an excellent source of manganese and riboflavin
  • A one-ounce serving is also a good source of magnesium, phosphorus and copper

See nutrition information on package for fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Almonds

Cashews come out of their shells

Today we refer to the cashew as a nut, but it’s actually a seed. Grown at the bottom of a delicate, pear-like fruit, cashew’s closest relatives include mangos and pistachios. And even though cashews are cultivated inside an extremely protective, honeycombed shell, they are the only nuts marketed exclusively without their shells.

Originally spread from Brazil by Portuguese explorers, international trade of cashews began in the 1920s. Now they are grown all over the world.

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  • An ounce of roasted cashews contains high levels of copper
  • A one-ounce serving is also a good source of magnesium, manganese, phosphorus and zinc
  • Cashew fat contains mostly monounsaturated and polyunsaturated fats

See nutrition information on package for fat and saturated fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Cashews

Hazelnuts just call me filbert

According to an ancient manuscript found in China, the hazelnut took its place among the five sacred nourishments God bestowed on human beings. In some cultures, hazelnuts were used to create medicines for a variety of ailments – from serious diseases to baldness!

Also known as filberts (since they ripen about the time of St. Philibert Day in late August), hazelnuts are either enjoyed as a delicious snack, a confectionery ingredient or nut topping. Approximately 70% of today's hazelnuts are grown in Turkey, while almost all domestic hazelnuts are grown near Portland, Oregon.

Nut Facts 1 2
  • An ounce of hazelnut is an excellent source of copper and manganese, as well as a good source of thiamin (vitamin B1) and magnesium
  • One of the best natural sources of the antioxidant vitamin E, containing 15 milligrams per 100 grams
  • A good source of dietary fiber per one-ounce serving, which contains 17 grams of fat

See nutrition information on package for fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Hazelnuts

Macadamias taste of down under

The macadamia tree is one of Australia’s gifts to the world. While macadamia nuts are often associated with Hawaii, they’re actually native to the rain forests of Queensland, Australia. Macadamia nuts (sometimes called Queensland nuts) are named after botanist John Macadam, who first described the tree’s genus. Though they are grown throughout the world, Australia remains the world’s largest grower of macadamia nuts, producing approximately 40,000 tons of in-shell nuts per year. The white, crunchy nut is one most desirable in-demand treats.

Nut Facts 1 2
  • A one-ounce serving of plain, dry roasted macadamia nuts is an excellent source of manganese (37% DRV)
  • A one-ounce serving of plain, dry roasted macadamia nuts is a good source of thiamin (vitamin B1)
  • Macadamia nut content contains mostly monounsaturated and polyunsaturated fats

See nutrition information on package for fat and saturated fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Macadamias

Peanuts don’t call them nuts

When you consider that the average American consumes 12 pounds of peanuts a year, it’s safe to assume it’s a popular nut. Or is it? Actually, the peanut isn’t a nut at all, but a legume, which means it grows underground like a potato and is related to peas and beans.

In the U.S., average annual consumption of peanuts tops 1.3 million in-shell tons. Over 50% of that quantity goes into the production of peanut butter.

Nut Facts 1 2 3
  • Over the past two decades, nutrition research has made big strides in understanding the health characteristics of different types of fat, leading to a clearer understanding of the beneficial role of unsaturated fats (the type overwhelming found in peanut products) particularly for heart health3
  • A one-ounce serving of plain, dry roasted peanuts is also a good source of essential minerals, magnesium and manganese

See nutrition information on package for fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
  3. American Peanut Council: peanutsusa.com
Peanuts

Pecans a tough nut to crack

“Pecan” comes from the Native American word “paccan,” which means a nut with a shell so hard it must be cracked with a stone.

Indigenous to the South Central U.S. and Northern Mexico, Pecans are one of the newest domesticated major crops, with commercial production beginning in the 1880s. Today, consumers enjoy more than 500 varieties of this delicious, flavorful nut, both as a snack and an ingredient in cooking and baking recipes.

Nut Facts 1 2
  • A good source of fiber per 30-gram serving, which contains 21 grams of fat
  • A 30-gram serving contains 21 vitamins and minerals, and is an excellent source of manganese and copper
  • A 30-gram serving is also a good source of thiamin (Vitamin B1)

See nutrition information on package for fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Pecans

Pine Nuts taste of the Mediterranean

A favorite in healthy Mediterranean diets, pine nuts are the hard-to-harvest seed of the umbrella-shaped Stone Pine tree, which has been cultivated for its nuts for over 6,000 years.

This versatile, torpedo-shaped kernel has been used for centuries in a variety of international cuisines, including Mediterranean, Middle Eastern and Asian. In fact, its sweet flavor and delicate crunch continues to be used as the basis of great pestos, breads and pastries, or to add body, texture and flavor to favorite sauces, entrées and salads.

Nut Facts 1 2
  • A one-ounce serving of pine nuts provides a good source of vitamin E and vitamin K
  • The same one-ounce serving is a good source of the following minerals: copper, magnesium, phosphorus and zinc
  • Just one ounce provides over 100% of the DRV for manganese

See nutrition information on package for fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Pine Nuts

Pistachios a cashew cousin

The pistachio, a member of the cashew family, is a small tree originating from Central Asia and the Middle East. Pistachio nuts have long been revered as the symbol of wellness and robust health. American botanist William E. Whitehouse brought pistachios to the U.S. in 1930 and planted the first test plots. However, pistachio trees take 7 to 10 years to mature, so it was almost a decade before he had his first success.

The pistachios uniqueness is its green color. Used in desserts and for snacking, they are quite a delicacy because of their rich, agreeable flavor.

Nut Facts 1 2
  • Pistachios are naturally cholesterol-free and sodium-free
  • Pistachios are a good source of fiber per one-ounce serving and contain 13 grams of fat.
  • A one-ounce serving of pistachios is also a good source of essential vitamins and minerals like Vitamin B6, thiamin (Vitamin B1), copper and phosphorus.

See nutrition information on package for fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Pistachios

Sunflower Kernels the tiny but mighty sunflower

Native to the Americas, sunflowers were cultivated for their seeds thousands of years ago in present-day Mexico, Arizona and New Mexico. Some archaeologists suggest that the sunflower may have been domesticated before corn. Sunflower kernels were ground into flour for cakes or bread, squeezed for their oil or served shell-on as a snack.

Nut Facts 1 2
  • A one-ounce serving of sunflower kernels (approximately two ounces of sunflower seeds) is rich in thiamin (vitamin B1), copper, magnesium, manganese, and selenium
  • Additionally, the same one-ounce serving provides a good source of vitamin B6 and phosphorus
  • An ounce of sunflower kernels provides more than 50% of the DRV for vitamin E, a known antioxidant

See nutrition information on package for fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Sunflower Kernels

Walnuts the original nut

Did you know that walnuts are the oldest known tree food? Or that they’re the most common nut used in American home-cooked recipes and restaurant dishes.

In ancient Persia, around 7000 B.C., English merchant ships first started trading walnuts along the Mediterranean Coast. Since walnuts were never commercially produced in England, people believe the name "English walnuts" originated from this historical trading. In the late 1700s, some Franciscan fathers from Mexico and Spain brought walnut trees to California, which now produces 70% of the world's walnuts.

Nut Facts 1 2
  • An excellent source of alpha-linolenic acid or ALA (a plant based omega-3 fatty acid). Contains 880mg of ALA per one-ounce serving, which is 55% of the 1.6g Daily Value for ALA
  • An ounce of walnuts is an excellent source of copper and manganese, and a good source of magnesium
  • Walnut fat contains mostly monounsaturated and polyunsaturated fats

See nutrition information on package for fat content.

REFERENCES:
  1. USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
  2. Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Walnuts