Sodium content in common snacks *Serve sizes are based on the serve sizes provided in the Australian Food Composition Database: Muffin (berry): 163g; Instant noodles: 145g sachet (cooked and drained); Potato crisps: 50g packet. Where serve sizes are not provided, standard serve sizes have been used: Cheese & crackers: 2 slices of cheese (40g) with … Continue reading Salt infographics
Nuts for Life collected data on the sodium content, as listed on the Nutrition Information Panel, of 158 nut products. These were sourced from the fresh produce, snacks/impulse, and baking aisles of five Sydney grocery stores (1). Unsalted nuts: Naturally low sodium On average, raw/natural unsalted nuts contained 5.3mg sodium/100g and unsalted dry or oil … Continue reading How much salt is in nuts?
Of the common sources of plant protein that Australians eat – grains, legumes, nuts and soy – nuts generally have the highest plant protein content per 100g (1). For instance, almonds and pistachios have 20g plant protein per 100g, compared to tofu at 12g, chickpeas at 6g, and oats with 2-3g. Some seeds are also … Continue reading How do plant-based protein sources compare?
Dietitian Caroline Salisbury recently joined ABC Radio’s Adam Shirley to speak to two Australian nutgrowers. Learn more about growing nuts, storing tips, plus some other interesting nut facts. Listen here:
Nuts are an essential part of a healthy diet. They are nutrient dense, rich in essential vitamins, minerals, mono- and poly-unsaturated (healthy) fats, protein and fibre. Nuts are naturally gluten-free, low in sodium, and contain no added sugar. View the nutrient composition of nuts in our handy, downloadable resource.
Of all nuts, chestnuts are the lowest in kilojoules, providing 724kJ/100g. Chestnuts are quite different to other nuts nutritionally, as they are low in fat and are a good source of (low glycaemic index) carbohydrate and dietary fibre, making them more like grains that nuts. Other nuts provide an average of ~2,750kJ/100g.
Raw and roasted nuts (whether dry- or oil -roasted) are very similar in their nutritional ‘make-up’, but there are some small differences (1-9). A Nuts for Life audit collected data on the energy and fat content, as listed on the Nutrition Information Panel, of 158 nut products (1). These were sourced from the fresh produce, … Continue reading Is there a difference in the nutrients between raw, dry-roasted and oil-roasted nuts?
Like all tree nuts, cashews are packed with nutrients. They are a source of plant protein, monounsaturated fats, copper, iron, magnesium, selenium, zinc, thiamin and niacin. Cashews are naturally low in sugar and sodium, and have a low glycaemic index. A healthy handful (or a 30g serve) is equal to around 15 cashews. Cashew nutrients Health … Continue reading Cashews
Like all nuts, hazelnuts are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of some types of cancer, improve sperm quality, reduce depression and … Continue reading Hazelnuts
As proud Australians, we have a soft spot for macadamias! This tasty nut originated in our east coast rainforests more than 60 million years ago. What’s more, Australia is a leading global producer of macadamias, and Australians consume more per capita than anywhere else in the world. A healthy handful (or a 30g serve) is … Continue reading Macadamias
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