Nut Nutrition Database
While they are not a fruit or vegetable, nuts are important to one’s overall diet and are, therefore, included in this website. In fact, our healthy recipe criteria PROVIDES AN EXTRA ALLOWANCE FOR NUTS BECAUSE THEY, LIKE FRUITS AND VEGETABLES, ARE SO IMPORTANT TO OVERALL DIET.
Tree nuts are often good sources of protein and fiber and are high in healthy fats. They also contain several vitamins and minerals. Peanuts are often included with nuts, though they are really a legume. Like all plants, nuts and legumes contain no cholesterol. Also see individual nutrition and storage information for each nut listed below.
| How To Select … | ||
| Nuts in the shell | Nuts that have been shelled | |
| Nuts should feel heavy for their size. They should not rattle when shaken: this is a sign they have dried out and are aging. There should be no evidence of damage from insects or moisture. Shells should not be cracked or have holes. If purchased in the bulk section, check to see if bins are covered. |
Check expiration dates of packaged nuts. Nuts should not appear rubbery or shriveled. When purchasing from the bulk section, check to see if bins are covered. If possible, smell the nuts to make sure they are not rancid. |
Key Nutrients in Fruits & Vegetables
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