Nuts and Seeds (Points)
Source of Recipe
Planters.com , Blue Diamon.com and Nutritiondata.com
List of Ingredients
Nuts
Acorns 1-oz (144/9/1)= 3.5 pts
Almonds
Paste 2 tablespoons (150/10/2) = 3.5 pts
Pieces, 1-oz (20-24 shelled) (164/14/3.4)= 4 pts
1/4 cup (170/15/4)= 4 pts
1 cup (549/48/4)= 14 pts
Slivered, 1/4 cup (200/16/4) = 3.5 pts
Slices 1/3 cup (200/17/4) = 4 .5 pts
Whole, 1-oz (170/15/3) = 4 points
1 cup whole kernels (824/72.9/4)= 22 pts
Brazil nuts
1-oz-pieces, 6-8 (186/19/1.5)= 5 pts
1 cup (664/67/4)= 18pts
Cashews
1 tablespoon (49/4/.3)=1.5 pts
1/2 cup (390/31.5/2)=10 pts
1 cup (786/63.4/4)= 20 pts
pieces, 1-oz 16-18 (163/13.1/.9)=4 pts
halves, 1-oz (160/13/1)= 4 pts
Chestnuts
1-oz (103/1/1.5)= 2 pts
Coconut, Unsweetened
1-oz (187/18/4)= 4.5 pts
Coconut, Sweetened
1-oz (135/9.1/1.2)= 3 pts
1 cup (351/23.8/3)= 8.5 pts
Coconut Raw
1-oz (101/9.5/2)= 2 pts
1 cup (283/26.8/4)= 7 pts
Coconut Shredded
1/4 cup (116/8.2/1)= 3 pts
1/2 cup (233/16.5/2)= 5.5 pts
1 cup (466/33/4)= 11.5 pts
Hazelnuts
1-oz (1/4 cup) pieces, 18-20, (180/16/2)= 4.5pts
Hickory nuts
1-oz pieces 9 (186/18.2/1.8)= 5pts
1 cup (788/77.2/4)= 21.5pts
Macadamias
1-oz, (10-12 pieces) = 6 pts
1 cup (962/102/4)= 27 pts
Peanuts dry roasted
1-oz pieces 28 (166/14.1/2.3)= 4 pts
1 cup (854/72.4/4)= 22.5 pts
Peanuts Boiled
1-oz 33 nuts, (89/6/2)= 2 pts
1 cup in shell (200/14/4)= 4.5 pts
1 cup shelled (574/40/4)= 14 pts
Peanuts Raw
1/2 cup (414/36/4)= 10.5 pts
1 cup (828/72/4)= 22 pts
Pecans
Chips, 1/2 cup (390/40/4)= 10.5 pts
1 tablesppon chooped, (47/4.8/.25)= 2 points
Chopped, 1 cup (753/78/4)= 21 pts
Halves, 1-oz - 1/4 cup (167/71/2)= 9 pts
Halves, 1 cup (684/71/4)= 19 pts
Pine nuts
1-oz pieces 150-157 = 4 pts
1 cup (909/92/4)= 25 pts
Pistachios
1 Kernel, (3/.2/.1)= 0 pts
30 Nuts, (99/7.7/1.8)= 2.5 pts
1-oz, 45-47 nuts (162/13/2.9)= 3.5 pts
1/2 cup (356/29/4)= 9 pts
1 cup (730/58.5/4)= 18.5 pts
Soy Nuts
1 tablespoon (48.4/2.2/1)= 1 pt
1/4 cup (194.5/8.9/3)= 4 pts
1/2 cup (389/18/4)= 8.5 pts
1 cup (778/35.9/4)= 18 pts
Walnuts, Black
1 tablepoon, chopped (48/4.6/.5)= 1 pt
1-oz 15-20 halves, (175/16.7/1.9)= 4.5 pts
1 cup chopped (773/73.8/4)= 21 pts
1 cup pieces or chips (773/73.8/4)= 21 pts
Walnuts, English
7 whole in shell, (170/16.3/1.6)= 5 pts
1-oz,14 halves (170/16.3/1.6)= 5 pts
1 cup whole (654/65.2/4)= 17.5 pts
1 cup chopped (785/78.2/4)= 21.5 pts
1 cup pieces or chips (785/78.2/4)= 21.5 pts
1 cup ground, (523/52.2/4)= 14 pts
Nutty Math:
1-oz is about a handful
1 pound of unshelled nuts yields:
Pecan Chopped= 2 cups
Pecan Halves= 2 1/2 cups
Black Walnuts= 3/4 to 1 cup
Hickory Nuts= 1 1/4 cups
Seeds:
Flaxseeds
1 tablespoon (59/4/3)= 1pt
1-cup (763/53/4)= 19pts
Poppy Seeds
1- tablespoon (47/3.9/.9)= 1 pt
Pumpkin Seeds
1/3 cup in shell = 1/4 cup kernels = 1-oz
1-oz (153/13/1)= 4 pts
Sunflower seeds
seeds, 1 Tbsp = 1 pt
1-oz dry roasted kernels(167/14/4)= 4 pts
1/4 cup dry roasted kernels (200/17/4) = 5 pts
1 cup dry roasted kernels(799/69/4)= 21 pts
1 cup oil roasted, hulled, 1 cup = 22 pts
In the shell, 3/4 cup = 5 pts
Recipe
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