Nuts - Nutritional properties

Nuts – Nutritional properties | Are they fattening or do they serve to lose weight?

Nuts are known as a healthy food group.

Many people believe that nuts are fattening and are not allowed to lose weight.

One of the nutritional properties of these foods is their high-calorie intake, and the first reaction is to avoid them altogether. However, to say that nuts are fattening is a mistake.

This article looks at the nutritional properties of nuts and determines why they are even suitable for weight loss.

Nuts: What are they?

Nuts are a type of fruit made up of an inedible hard shell and a seed, which is generally edible.

Nuts are derived from trees and can also be generally called nuts. Some examples of nuts are pistachios, hazelnuts, macadamia, cashews, and walnuts.

Most nuts work like a seed; these come from naturally released fruits from the shell.

However, some nuts, such as hazelnuts, chestnuts, and acorns, have rigid shell walls and originate from a compound ovary.

Nuts nutritional properties

The types of nuts are rich in essential nutrients.

The main nutritional properties of nuts are their high content of healthy fats.

The properties are usually similar in macronutrients among the different nuts: carbohydrates, proteins, and fats. However, the content of vitamins and minerals can vary significantly. Below you can see the detail of the properties of nuts:

1. They are high in calories

One of the nutritional properties of nuts is their high number of calories. The reason – is its high-fat content. Although this may sound negative, it is not. The calories in nuts are of high quality.

2. They provide healthy fats

The fats in nuts are monounsaturated. These types of fats are considered molecules with high nutritional properties. Research links eating these fats in adequate proportions helps prevent cardiovascular disease. (1)

3. They provide high calcium content

In diets that follow a vegetarian diet or do not consume dairy, the lack of calcium can be a problem. The excellent news, nuts are one of the foods rich in calcium. Almonds are the one that stands out in their calcium content: they provide 264 mg per 100 g.

4. They have sterols

Nuts contain sterols. A molecule with beneficial properties such as lowering bad LDL cholesterol. As well as reducing the risk of the appearance of chronic coronary diseases. (2)

5. They are rich in fiber

One of the nutritional properties of nuts is their high content of vegetable fiber, which is approximately 10% of their total weight.  Fiber foods allow improving digestive processes and nutrient absorption.

Nutritional table of different nuts (100g)

Dried fruit Calories (Kcal) Proteins(g) Fat (g) Fibra(g) Calcium (mg) Potasio(mg)
Almonds 575 21.2 49.4 12.2 264 705
Hazelnuts 628 15.0 60.8 9.7 113 680
Peanut 567 25.8 49.2 8.8 92 705
Walnuts 654 25.8 65.2 6.7 98 441
Pistachio 557 20.6 44.4 10.3 107 1205
Sesame seeds 573 17.7 49.7 11.8 975 468
Pinions 629 11.6 61.0 10.7 26 599
Chestnuts 656 14.3 66.4 7.5 160 659

Nutritional table of nuts (100g). (4)

Are nuts fattening or used to lose weight?

People get fat when they have a positive calorie balance. If you eat nuts in excess if you can gain weight.

However, if you regulate the number of nuts, it will not make you fat; on the contrary.

Eating hazelnuts, walnuts and almonds avoid consuming other less healthy sources of calories. If you eat nuts in the form of a snack, you can avoid eating sweets, cookies, and other unhealthy sources of simple carbohydrates.

If you doubt eating a sweetened cereal bar or a serving of nuts, do not hesitate to choose the second option, the nutritional properties make the difference.

Achieve an ideal weight with nuts

Studies show that people who consume nuts regularly are more likely to have an ideal body weight. (3)

People who eat nuts also tend to follow a healthy eating style, which confirms the theory that saying that nuts are fattening is a mistake.

In another study, where two low-calorie diets were compared: one high in nuts and the other in complex carbohydrates, the results were better in the first case. The differences in losing weight were up to 60% better. (3)

Including nuts is a way to fill your stomach for long periods. In addition, another of its properties is its contribution of Omega-3, components with antioxidant properties.

Scientific evidence states that you can lose weight by eating nuts, but it is also an excellent strategy to achieve an ideal weight.

Other properties of nuts

Approximately 20% of the content of nuts is protein.

For people on a vegan diet, nuts are an excellent source of plant protein. One of the nutritional properties of nuts is that their proteins are similar to egg protein.

Also, some nuts have Omega-3 fatty acids. The one that stands out is the walnut. At the same time, Omega-9 fats are in greater quantity in almonds, hazelnuts, and pistachios.

If you are consuming sunflower or soybean oil regularly, incorporate nuts into your diet. One of the properties of this food is to help balance the omega-3 / omega-6 ratios in the body.


  • Nuts are not fattening. Weight gain occurs when there is a positive calorie balance.
  • Eat a fair portion – a handful of nuts is recommended for weight loss.
  • The nutritional properties of nuts are high content of healthy fats, vegetable fiber, and proteins, making them an excellent healthy snack.
  • Science has proven that losing weight on a diet rich in nuts is possible. It is even more effective than a carbohydrate diet as the primary energy source.
  • However, an excess of this type of food can cause an increase in cholesterol and weight gain. The key: regulate the amount.
  • These foods are allowed in weight loss diets such as the low-carb diet or the ketogenic diet.

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