Superhero Nuts: Walnuts & Almonds


Looking for a quick burst of energy and protein?

How about a handful of nuts!

Walnuts and Almonds are full of fiber, protein, antioxidants, and Omega-3s (walnuts). Eat by themselves, or toss them with a salad, oatmeal, vegetables, or yogurt.


Eating a few ounces each week may decrease your risk of diabetes, cardiovascular disease, and cancer, curb your appetite, and enhance your memory and concentration.

1 serving = a handful = 1/4 cup = 7 whole walnuts
183 calories
18 g fat
2.5 g of ALA (Omega 3’s)
1.7 g saturated fat
4 g carbohydrate
2 g fiber
4 g protein


Noshing on almonds may improve insulin sensitivity, protect against breast cancer, and boost Vitamin E levels to possibly reduce the risk of Alzheimer’s and cardiac disease. Almonds also have prebiotic potential that may improve gut bacteria.

1 serving = a handful = 1/4 cup = 23 whole almonds
163 calories
14 g fat
9 g monounsaturated fat
1.1 g saturated fat
6 g car
3.5 g fiber
6 g protein