Nuts and seeds are fantastic for so many reasons. They’re portable, filling and packed full of healthy fats along with lots of other powerful nutrients. In this article I’ll be highlighting five of the top fat rich nuts and seeds you can add to your diet.
- Macadamia Nuts
Fat Per 1 oz. Serving = 21.2g
Of Which Is Saturated Fat = 3.6g
Of Which Is Monounsaturated Fat = 17.2g
Of Which Is Polyunsaturated Fat = 0.4g
Calories Per 1 oz. Serving = 201
Macadamia nuts are over 75% fat and contain an extremely high concentration of monounsaturated fats. They have a creamy, crunchy and rich flavor and are considered by many to be the best tasting nut in the world. In addition to their favorable fat content, macadamia nuts are also an excellent source of copper, fiber, manganese and vitamin B1.
- Pecan Nuts
Fat Per 1 oz. Serving = 20.2g
Of Which Is Saturated Fat = 1.8g
Of Which Is Monounsaturated Fat = 12g
Of Which Is Polyunsaturated Fat = 6.4g
Calories Per 1 oz. Serving = 193
Pecan nuts taste smooth and buttery and are a great choice for filling up on both monounsaturated fats and polyunsaturated fats. They also contain high levels of copper, fiber, manganese and vitamin B1.
- Pine Nuts
Fat Per 1 oz. Serving = 19.1g
Of Which Is Saturated Fat = 1.7g
Of Which Is Monounsaturated Fat = 6.2g
Of Which Is Polyunsaturated Fat = 11.2g
Calories Per 1 oz. Serving = 188
Pine nuts are a brilliant source of polyunsaturated fats and also contain good levels of monounsaturated fats. They have a mild, slightly sweet flavor and are a nutritional powerhouse with a 1 oz. serving providing you with over 10% of the RDA for copper, fiber, magnesium, manganese, phosphorus, vitamin E, vitamin K and zinc.
- Sesame Seeds
Fat Per 1 oz. Serving = 13.4g
Of Which Is Saturated Fat = 1.9g
Of Which Is Monounsaturated Fat = 5.1g
Of Which Is Polyunsaturated Fat = 5.9g
Calories Per 1 oz. Serving = 158
Sesame seeds are one of the most popular seeds available and have a very mild, slightly nutty flavor. They contain large amounts of monounsaturated fats and polyunsaturated fats along with plenty of calcium, copper, fiber, iron, magnesium, manganese, phosphorus, zinc and B vitamins.
- Sunflower Seeds
Fat Per 1 oz. Serving = 14.4g
Of Which Is Saturated Fat = 2.1g
Of Which Is Monounsaturated Fat = 2.4g
Of Which Is Polyunsaturated Fat = 9.9 g
Calories Per 1 oz. Serving = 166
Sunflower seeds are packed full of polyunsaturated fats and are also rich in B vitamins, copper, fiber, manganese, phosphorus, selenium, vitamin E and zinc. In terms of flavor, they’re crunchy and slightly salty.
Summary
Nuts and seeds are so easy to add to your diet. They can be enjoyed on their own, as a crunchy Greek yogurt topping or roasted and served up as a side dish with your main meals. So give all five of the nuts and seeds on this list a try and then start incorporating your favorites into your diet.
