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Continue ShoppingNut and Seed Nutrition
At NUT•HUT we take great care searching and procuring the healthiest and most ethical nuts we can find. Once they land in Vancouver from our suppliers, we send them to our cold-storage facility where we have between 15,000 and 20,000 pounds of nuts and seeds at any given time. This is to maintain the freshness and vitality of each product for you and your family, and we can ensure that you are deriving the maximum nutritional value from each or our products. This guide is a further commitment toward helping you understand the benefits from the nuts and seeds you order from us.
Adding nuts and seeds to your diet can play a significant part in helping you reach your daily goals for following a healthy, balanced diet. But also keep in mind that a varied diet is necessary to get all the essential amino acids necessary for a healthy diet. It is beyond the reach of this guide to list amino acid concentrations for all of the nuts and seeds that we sell, but we encourage you to do the research for your own benefit.
Fats
Unsaturated, monounsaturated and polyunsaturated fats (found in nuts, seeds and fruit) can help increase healthy fat (HDL or high density lipoprotein) and may reduce LDL cholesterol.
Protein
Protein serves a vital role in all manner of needs for the human body; from providing the building material for soft tissue to providing enzymes for metabolic processes; from supplying hormones to assisting in immune function. No one food provides all of the protein needs of the human body.
The Canada Food Guide’s daily recommendation for protein is .8 g of protein per kilogram of body weight; so for the example a person weighing 58 kg, or 127 lbs, it is about 46 g of protein a day; and for 70 kg or 154 lbs, it is about 56 g of protein a day. A typical serving of nuts and seeds per day should be about 30 grams.
RDI is Recommended daily intake
Almonds (nutrition per 30 g)
Calories: 174 kcal (RDI 1800–2500 kcal)
Protein: 6 g (RDI 46-70 g)
Fat: 15 g (mostly monounsaturated) (RDI 40-70 g)
Carbohydrates: 6 g (RDI 225-325 g)
Fibre: 3.5 g (RDI 21-38 g)
Sugars: 1 g (RDI no more than 30 g)
Calcium: 75 mg (RDI 1000-1200 mg)
Iron: 1 mg (RDI 8-18 mg)
Magnesium 81 mg (RDI 320-420 mg)
Phosphorus 138 mg (RDI 700 mg)
Potassium 206 mg (RDI 2600-3500 mg)
Vitamin E: 7.3 mg (RDI 15 mg)
Of note: almonds are high in protein and antioxidants like Vitamin E, which may protect cells from damage from free radicals. Almonds are a '0' on the glycemic index making them an excellent snack for those struggling with blood-sugar fluctuations and diabetes. In addition their high potassium and low sodium combination is great for people struggling with high blood pressure.
Brazil nuts (nutrition per 30 g)
Calories: 203 kcal (RDI 1800–2500 kcal)
Protein: 5 g (RDI 46-70 g)
Fat: 20 g (mostly healthy monounsaturated and polyunsaturated fats, including omega-6 and omega-3 fatty acids) (RDI 40-70 g)
Carbohydrates: 3 g (RDI 225-325 g)
Fiber: 2 g (RDI 21-38 g)
Sugars: 1 g (RDI no more than 30 g)
Calcium: 39 mg (RDI 1000-1200 mg)
Iron: .9 mg (RDI 8-18 mg)
Magnesium: 105 mg (RDI 320-420 mg)
Phosphorus: 139 mg (RDI 700 mg)
Potassium: 222 mg (RDI 2600-3500 mg)
Zinc: 1.5 mg (RDI 8-11 mg)
Selenium: 540 microg (RDI maximum 55 microg)
Of note: Brazil nuts are known for their exceptionally high selenium content, with just one nut providing several times the recommended daily intake. Selenium is an essential mineral with antioxidant properties that plays a crucial role in various bodily functions, including thyroid health and immune function. However, due to their high selenium content, it's recommended not to consume Brazil nuts excessively to avoid selenium toxicity. Eating 1-3 Brazil nuts per day is generally considered safe and can provide adequate selenium intake without risking toxicity.
Cashews (nutrition per 30 g)
Calories: 163 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 3.5 g (RDI 46-70 g)
Fat: 9 g (mostly unsaturated fats) (RDI 40-70 g)
Carbohydrates: 9 g (RDI 225-325 g)
Fibre: 1 g (RDI 21-38 g)
Sugars: 2 g (RDI no more than 30 g)
Calcium: 10 mg (RDI 1000-1200 mg)
Iron: 1 mg (RDI 8-18 mg)
Magnesium: 83 mg (RDI 320-420 mg)
Phosphorus: 166 mg (RDI 700 mg)
Potassium: 187 mg (RDI 2600-3500 mg)
Zinc: 2 mg (RDI 8-11 mg)
Of note: Cashews have less fat than most nuts and 82% of it is unsaturated. Its high oleic acid levels and high antioxidant content makes it excellent for heart health and has been shown to lower blood triglycerides. 1/4 cup of cashews has 98% of the RDI for copper, which is an essential part of enzymes, skin collagen and elastin, bone health, the reduction of free radicals and energy production.
Chia Seeds (nutrition per 30 g)
Calories: 138 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 5 g (RDI 46-70 g)
Fat: 9 g (mostly unsaturated fats) (RDI 40-70 g)
Carbohydrates: 12 g (RDI 225-325 g)
Fibre: 10 g (RDI 21-38 g)Sugars: 2 g (RDI no more than 30 g)
Calcium: 179 mg (RDI 1000-1200 mg)
Iron: 2.2 mg (RDI 8-18 mg)
Magnesium: 95 mg (RDI 320-420 mg)
Phosphorus: 244 mg (RDI 700 mg)
Potassium: 115 mg (RDI 2600-3500 mg)
Zinc: 1.3 mg (RDI 8-11 mg)
Of note: Chia seeds are an excellent source of fibre. Chia are also known as a very rich source of the essential omega-3, ALA. Men over 19 need 1.6g/day and women 1.1g/day. Chia offers 1.9g of ALA in just 1 tbsp and ALA is considered essential as the body can't produce it like the other omega-3s, it has to be eaten.
Flax Seeds (nutrition per 30 g)
Calories: 160 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 5 g (RDI 46-70 g)
Fat: 12 g (mostly polyunsaturated and monounsaturated fats)(RDI 40-70 g)
Carbohydrates: 7 g (RDI 225-325 g)
Fibre: 7 g (RDI 21-38 g)
Sugars: .5 g (RDI no more than 30 g)
Calcium: 85 mg (RDI 1000-1200 mg)
Iron: 1.2 mg (RDI 8-18 mg)
Magnesium: 75 mg (RDI 320-420 mg)
Phosphorus: 135 mg (RDI 700 mg)
Potassium: 180 mg (RDI 2600-3500 mg)
Zinc: 1.5 mg (RDI 8-11 mg)
Of note: Flax seed are high in dietary fibre, vitamin C, magnesium (enzyme activation, energy production, muscle function, nerve function and bone health), and phosphorus (bone health, PH balance, kidney function, cell function).
Hazelnuts (nutrition per 30 g)
Calories: 194 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 4.5 g (RDI 46-70 g)
Fat: 18 g (mostly monounsaturated and polyunsaturated fats)
Carbohydrates: 4 g (RDI 225-325 g)
Fibre: 2 g (RDI 21-38 g)
Sugars: 1 g (RDI no more than 30 g)
Calcium: 24 mg (RDI 1000-1200 mg)
Iron: 1.3 mg (RDI 8-18 mg)
Magnesium: 45 mg (RDI 320-420 mg)
Phosphorus: 105 mg (RDI 700 mg)
Potassium: 180 mg (RDI 2600-3500 mg)
Zinc: 1 mg (RDI 8-11 mg)
Hemp Hearts (nutrition per 30 g)
Calories: 180 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 10 g (RDI 46-70 g)
Fat: 14 g (mostly polyunsaturated and monounsaturated fats) (RDI 225-325 g)
Carbohydrates: 2 g (RDI 225-325 g)
Fibre: 1 g (RDI 21-38 g)
Sugars: 1 g (RDI no more than 30 g)
Calcium: 21 mg (RDI 1000-1200 mg)
Iron: 2.5 mg (RDI 8-18 mg)
Magnesium: 200 mg (RDI 320-420 mg)
Phosphorus: 400 mg (RDI 700 mg)
Potassium: 300 mg (RDI 2600-3500 mg)
Zinc: 1.8 mg (RDI 8-11 mg)
Vitamin E: 2.8 mg (RDI 15 mg)
Of note: hemp seeds are high in protein, iron (oxygen transport, energy, DNA synthesis, immune function and detoxification), phosphorus (bone health, PH balance, kidney function, cell function) and potassium (electrolyte balance, muscle function, nerve transmission, heart health, blood pressure and kidney function).
Macadamia Nuts (nutrition per 30 g)
Calories: 204 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 2 g (RDI 46-70 g)
Fat: 22 g (mostly monounsaturated fats) (RDI 225-325 g)
Carbohydrates: 4 g (RDI 225-325 g)
Fibre: 3 g (RDI 21-38 g)
Sugars: 1 g (RDI no more than 30 g)
Calcium: 20 mg (RDI 1000-1200 mg)
Iron: .5 mg (RDI 8-18 mg)
Magnesium: 34 mg (RDI 320-420 mg)
Phosphorus: 70 mg (RDI 700 mg)
Potassium: 116 mg (RDI 2600-3500 mg)
Vitamin E: .5 mg (RDI 15 mg)
Of note: macadamia nuts are high in fat, but low in protein, they are a good source of monounsaturated fats, which are beneficial for heart health. Also, because they are so full of fat, they help your body feel full more quickly, which makes it a great snacking nut!
Pecans (nutrition per 30 g)
Calories: 196 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 2 g (RDI 46-70 g)
Fat: 20 g (mostly monounsaturated and polyunsaturated fats) (RDI 225-325 g)
Carbohydrates: 4 g (RDI 225-325 g)
Fibre: 2 g (RDI 21-38 g)
Sugars: 1 g (RDI no more than 30 g)
Calcium: 20 mg (RDI 1000-1200 mg)
Iron: .5 mg (RDI 8-18 mg)
Magnesium: 33 mg (RDI 320-420 mg)
Phosphorus: 58 mg (RDI 700 mg)
Potassium: 103 mg (RDI 2600-3500 mg)
Vitamin E: .5 mg (RDI 15 mg)
Of note: pecans are also a good source of monounsaturated fats, dietary fibre, and various vitamins and minerals.
Pistachios (nutrition per 30 g)
Calories: 170 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 6 g (RDI 46-70 g)
Fat: 13 g (mostly monounsaturated and polyunsaturated fats) (RDI 225-325 g)
Carbohydrates: 8 g (RDI 225-325 g)
Fibre: 3 g (RDI 21-38 g)
Sugars: 2 g (RDI no more than 30 g)
Calcium: 30 mg (RDI 1000-1200 mg)
Iron: 1 mg (RDI 8-18 mg)
Magnesium: 35 mg (RDI 320-420 mg)
Phosphorus: 125 mg (RDI 700 mg)
Potassium: 290 mg (RDI 2600-3500 mg)
Vitamin E: 1 mg (RDI 15 mg)
Of note: pistachios are also a good source of protein, dietary fibre, and various vitamins and minerals
Pumpkin Seeds (nutrition per 30 g)
Calories: 153 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 7 g (RDI 46-70 g)
Fat: 13 g (mostly monounsaturated and polyunsaturated fats) (RDI 225-325 g)
Carbohydrates: 5 g (RDI 225-325 g)
Fibre: 2 g (RDI 21-38 g)
Sugars: 0 g (RDI no more than 30 g)
Calcium: 12 mg (RDI 1000-1200 mg)
Iron: 2.3 mg (RDI 8-18 mg)
Magnesium: 150 mg (RDI 320-420 mg)
Phosphorus: 270 mg (RDI 700 mg)
Potassium: 240 mg (RDI 2600-3500 mg)
Vitamin E: 3 mg (RDI 15 mg)
Of note: pumpkin seeds are high in protein, magnesium (enzyme activation, energy production, muscle function, nerve function and bone health), phosphorus (bone health, PH balance, kidney function, cell function) and potassium (electrolyte balance, muscle function, nerve transmission, heart health, blood pressure and kidney function).
Sesame Seeds (nutrition per 30 g)
Calories: 180 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 6 g (RDI 46-70 g)
Fat: 15 g (mostly monounsaturated and polyunsaturated fats) (RDI 225-325 g)
Carbohydrates: 6 g (RDI 225-325 g)
Fibre: 4 g (RDI 21-38 g)
Sugars: 0 g (RDI no more than 30 g)
Calcium: 351 mg (RDI 1000-1200 mg)
Iron: 4 mg (RDI 8-18 mg)
Magnesium: 101 mg (RDI 320-420 mg)
Phosphorus: 202 mg (RDI 700 mg)
Potassium: 223 mg (RDI 2600-3500 mg)
Vitamin E: 1.5 mg (RDI 15 mg)
Of note: pumpkin seeds are high in protein, calcium (bone and teeth health, nerve function, blood clotting), magnesium (enzyme activation, energy production, muscle function, nerve function and bone health), phosphorus (bone health, PH balance, kidney function, cell function) and potassium (electrolyte balance, muscle function, nerve transmission, heart health, blood pressure and kidney function).
Sunflower Seeds (nutrition per 30 g)
Calories: 165 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 6 g (RDI 46-70 g)
Fat: 14 g (mostly unsaturated fats) (RDI 225-325 g)
Carbohydrates: 6 g (RDI 225-325 g)
Fibre: 3 g (RDI 21-38 g)
Sugars: 1 g (RDI no more than 30 g)
Calcium: 17 mg (RDI 1000-1200 mg)
Iron: 1 mg (RDI 8-18 mg)
Magnesium: 90 mg (RDI 320-420 mg)
Phosphorus: 209 mg (RDI 700 mg)
Potassium: 232 mg (RDI 2600-3500 mg)
Vitamin E: 7.4 mg (RDI 15 mg
Of note: sunflower seeds are high in protein, Vitamin E (known to protect cells from damage from free radicals), phosphorus (bone health, PH balance, kidney function, cell function) and potassium (electrolyte balance, muscle function, nerve transmission, heart health, blood pressure and kidney function).
Walnuts (nutrition per 30 g)
Calories: 196 kcal (Recommended Daily Intake 1800–2500 kcal)
Protein: 4 g (RDI 46-70 g)
Fat: 20 g (mostly monounsaturated and polyunsaturated fats) (RDI 225-325 g)
Carbohydrates: 4 g (RDI 225-325 g)
Fibre: 2 g (RDI 21-38 g)
Sugars: 1 g (RDI no more than 30 g)
Calcium: 27 mg (RDI 1000-1200 mg)
Iron: .6 mg (RDI 8-18 mg)
Magnesium: 45 mg (RDI 320-420 mg)
Phosphorus: 90 mg (RDI 700 mg)
Potassium: 125 mg (RDI 2600-3500 mg)
Vitamin E: 1 mg (RDI 15 mg)
Of note: walnuts are a good source of monounsaturated fats, which are beneficial for heart health.