Packed with vitamins, minerals, and heart healthy fats and fibers, nuts and seeds are a great snack food, particularly if they are dry roasted unsalted. They are, however, extremely high calorie, pilinuts have the most with 719 calories (36% RDA) per 100 gram serving. They are followed by macadamia nuts (718 calories), and pecans (715 calories). Most nuts and seeds provide around 948 calories per cup, and 200 calories per ounce. Because these are so high in nutrition, don’t eliminate them. Eat them in moderation.

Packed with vitamins, minerals, and heart healthy fats and fibers, nuts and seeds are a great snack food, particularly if they are dry roasted unsalted. They are, however, extremely high calorie, pilinuts have the most with 719 calories (36% RDA) per 100 gram serving. They are followed by macadamia nuts (718 calories), and pecans (715 calories). Most nuts and seeds provide around 948 calories per cup, and 200 calories per ounce.

Because these are so high in nutrition, don’t eliminate them. Eat them in moderation.

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    A smart choice as school snack!
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    The only protein I’m half-willing to eat
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