Ivo Cagalj/PIXSELL A handful of Walnuts contains plenty of goodness.
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Looking for a perfect sub-200 calorie snack? Nuts are the answer
They’re very Nut-ritious.

NUTS ARE PACKED with nutrients, minerals and healthy fats that promote weight loss and provide myriad other health benefits.

Some of these are lowered cholesterol while helping to boost the immune system and maintaining a healthy heart.

They’re a perfect snack food – if eaten in moderation – because they’re low in calories, while they’re also easy to carry around and are relatively inexpensive.

We look at three of the more popular nuts, what’s in them and why are they good for us….


These are among the lowest-calorie nuts, at just 160 calories per handful.

And in that serving is roughly 6 grams of protein and 14 grams of fat. The benefits of almonds are; they are a powerful anti-oxidant, they are rich in vitamin E and are also packed with fibre.

Research by the International Journal of Obesity found that almonds are especially healthy for people worried about their blood sugar. Those who ate about 20 percent of their calories from almonds for four months saw their bad LDL cholesterol drop and their insulin resistance decrease compared to a control group who didn’t eat them.

Granted, 20% of your diet in almonds is something few could tolerate…


Arguably the most popular of all nuts, and taste is definitely a big reason for that.

A handful of cashews – which we all know are great with beer – contains 170 calories, 5 grams protein and 13 grams fat, so not too dissimilar to almonds in that regard.

Amongst their benefits, cashews provide us with iron, which helps deliver oxygen to all of our cells, which can prevent anaemia, while they’re also packed with zinc, which boosts our immune system.

Cashews are also a good source of magnesium and a handful provides almost 25 percent of your daily need. Magnesium is an electrolyte that is important in maintaining optimum hydration and preventing muscle cramps.


Again, a handful is a sub-200 calorie snack and contains 18 grams of fat and 4 grams protein.

Note, this fat in all nuts is heart-healthy omega-3 fat, with walnuts having the highest concentration of same.

They’re an especially great way to get these healthy unsaturated fats if you’re not a fan of fish, where these types of fats are predominantly found.

Have you a nut of choice and a reason why you eat it?

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