Nuts and Seeds (Points)
Source of Recipe
Planters.com , Blue Diamon.com and Nutritiondata.com
Recipe Introduction
All of the nuts are unsalted; almonds, Brazil nuts, hazelnuts, pecans, pine nuts and walnuts are unroasted; cashews, macadamias, peanuts and pistachios are dry roasted. Figures for fat are rounded to the nearest whole or half number so the various types of fat may vary slightly from the amount of "total fat." Technically, peanuts aren't nuts but rather legumes, like dry beans, peas and lentils
Recipe Link: http://tinyurl.com/9yy94 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 pts
1 cup whole kernels (824/72.9/4)= 22 pts
Cinnamon Almonds, 1/4 cup (230/12/4) = 5 pts
Brazil nuts
1-oz-pieces, 6-8 (186/19/1.5)= 5 pts
1 cup (664/67/4)= 18 pts
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
roasted
3 nuts (72/2/1)= 1.5 pts
10 nuts (206/2/4)= 4 pts
1 cup (350/3/7)= 6.5 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
Filberts
10 nuts (88/8.5/1.3)= 2.5 pts
Hazelnuts
1-oz (1/4 cup) pieces, 18-20, (180/16/2)= 4.5 pts
Hickory nuts
1-oz pieces 9 (186/18.2/1.8)= 5 pts
1 cup (788/77.2/4)= 21.5 pts
Macadamias
1-oz, (10-12 pieces) = 6 pts
1 cup (962/102/4)= 27 pts
Mixed Nuts (without peanuts)
1/2 cup about 2-oz(438/40/6.5)= 11 pts
1-cup (867/80/13)= 23 pts
Peanuts dry roasted
1-oz or about 28 pieces (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
1/4 cup whole (71/3/.5)= 2 pts
1/4 cup kernels (196/24/3.3)= 7.5
1/3 cup in shell = 1/4 cup kernels = 1-oz
about (142 seeds Hullled)
1-oz (196/24/3.3)= 7.5 pts
Sesame Seeds
1-oz (60/14/4)= 4 pts
1/2 cup (363/30.7/10.9)= 9 pts
1 cup (726/61.4/21.8)= 19 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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