Weight watcher’s Quick Guide to 5 Common Nuts


Weight watcher’s Quick Guide to 5 Common Nuts

health benefits of nuts

Weight watcher’s Quick Guide to 5 Common Nuts

Nuts or dry fruits are loaded with essential nutrients and can serve as a delicious and healthy in-between snack during the day. However, since most of us are ill-informed about the calorific value of nuts, we tend to either over consume them or completely avoid them, both extreme choices we don’t need to make.

Here is some good-to-know information on 5 common nuts which may help the weight Watchers make healthy choices and include some amount of nuts in their diet.



Walnuts are an excellent source of Omega-3 fatty acids, vitamin E, vitamin B6 and several essential minerals such as iron, copper, magnesium and calcium. Research indicates that eating walnuts regularly helps fight premature aging, and supports healthy and beautiful skin.

Nutrition Summary of One serving of Walnuts (1 oz. / 28 grams)

Calories: 183   | Cholesterol: 0mg | Carbs: 3.84g | Fat: 18.26g



We all know that almonds are great for skin, owing to their high vitamin E content. But can you have almonds while you are on a diet plan? Well, each serving of almonds contains about 49 calories. If you are on a low-cal diet, a once-a-week serving of almonds will do you no harm. On the contrary, studies have shown that almonds help reduce bad cholesterol, support a healthy heart and deliver magnesium for healthy bones.

Nutrition Summary of One serving of Almonds (1 oz. / 28 grams (23 kernels))

Calories: 164   | Cholesterol: 0mg | Carbs: 5.6g | Fat: 14.36g


peanuts_flat belly

Peanuts are an inexpensive and nutritious snack with the highest amount of protein and zero cholesterol.  Some studies suggest that peanuts may help suppress hunger and thus support weight loss. Additionally, peanuts contain Resveratrol, a compound which is known to reduce the risk of heart disease and folic acid, the essential nutrient for female health.

However, from the below table, it is clear that if you are trying to lose weight, it is best to keep your peanut consumption to minimum.

Nutrition Summary of One serving of Peanuts (1oz.  / 28 grams)

Calories: 161 | Cholesterol: 0mg | Carbs: 4.57g | Fat: 13.96g

 Cashew nut


Cashew nut is a tasteful, crunchy nut rich in essential minerals such as zinc, magnesium, copper and iron. These minerals play an important role in bone health and regeneration, and the body’s ability to fight disease. The below nutrition count indicates that a serving of cashews can set you back by 163 calories.

If you like to munch on cashews, you can compensate for the calorie intake by foregoing  a medium cup of Cappuccino which is about 151 calories.

Nutrition Summary of One serving of Cashew nuts (1oz. / 28 grams)

Calories: 163   | Cholesterol: 0mg | Carbs: 8.44g | Fat: 13.38g


pistachios_flat tummy

Pistachio is a good source of vitamins E and B6, helping the body fight free radical damage and helping you achieve healthy skin. Some studies suggest that pistachios can help combat bad cholesterol in the body.  In terms of nutrition, pistachios deliver the lowest amount of calories compared to other nuts mentioned above.

Nutrition Summary of One serving of Pistachio (1oz. / 28 grams (49 kernels))

Calories: 158   | Cholesterol: 0mg | Carbs: 7.93g | Fat: 12.6g

While you may steer clear of frequently including nuts in your diet plan, munching on a few kernels every once in a while (with your dietician’s approval) may not be such a bad thing after all, given the tremendous health benefits of these nuts.

Do you think weight watcher’s should include these 5 common nuts in their diet?

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