30 Grams of Nuts!

by Paleo Rob on 03/11/2010

I love my nuts. (Ha Ha)

But seriously, they are awesome sources of fats are tasty, and are an awesome snack. The problem is however is some people go overboard with there nut intake. They pound down hundreds of grams of them with the justification that they are high in fat so therefore ok!

For all their benefits, nuts are really high sources of Omega 6. How much higher? Well check out the table below. The ‘worst’ in respect to O3:O6 ratio are brazil nuts. So does this mean you need to throw all your nuts away? Of course not. Just treat them as awesome snacks. A handful of nuts and some coffee and cream is a very quick breakfast which has enough fat to keep you going.

As always, it all comes down to self control!

Nut

Carbohydrates (g)

Protein (g)

Fat (g)

Omega 3 (mg)

Omega 6 (mg)

Omega Ratio (O3:O6)

Macadamia

4

2

23

60

390

1:6.5

Walnut

4

5

20

2500

11000

1:4.4

Almond

6

6

16

16

3700

1:231.25

Brazil nuts

4

4

20

11

6200

1:2066

Cashews

9

5

14

31

2400

1:77.42

Pecans

4

3

22

302

6300

1:20.86

Hazelnut

5

4

18

21

2200

1:104.76

Source: WolframAlpha.com

{ 6 comments… read them below or add one }

Jake November 3, 2010 at 6:35 pm

My snack of choice has been almonds but I wanted to lower my omega 6/omega 3 ratio of 3.9 to 1. So I switched to Macadamia nuts and brought my ratio down to 2.7 to 1.

Reply

Paleo Rob November 4, 2010 at 9:11 am

I LOVE Macadamia’s, i literally have to hold myself back from eating a bag of them.

Reply

Mallory November 4, 2010 at 9:07 am

didnt know about your blog i will add you to my roll!!! good post but i dont fret about ratios of any kind really…i eat….primal….and a lot 🙂

Reply

Bushrat November 4, 2010 at 2:01 pm

I only eat a few brazil nuts. They are supposed to be a good source of Selenium. Anyway, good chart, but I think you should include a column on how many of each type of nut makes up 30 gram. Finally, and though you probably already know this, almonds are not a nut.

Reply

Rory December 8, 2010 at 8:36 am

I didn’t realise Almonds had such high O6 content! Just balance it all out with some Fish Oil supplementation aye 😉

Reply

Paleo Pragmatist December 5, 2011 at 11:55 pm

Very informative. I had bette rease up on the nut munching as i go heavy on the pecans and cashews. I need to be stricter with the consumption of my fish oils too.

Reply

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