By Melinda Maryniuk, MEd, RD, CDCES
Two popular snacks, low in carbs and high in protein, are nuts and jerky. Below are some tips to help you choose the best option!
Nuts are a wonderful snack. They are packed with protein and healthy fats that keep you feeling full. However, they do carry a lot of calories, so you’ll want to watch portion sizes. Nuts have very little carbohydrates, so they have little effect on blood glucose. They are rich in many nutrients, such as vitamin E and magnesium. Use the guide below for portion sizes. Not all nuts are not created equal in terms of calories. Measure out a serving that you feel is right for you, and enjoy!
100 Calories of Nuts:
- 29 pistachios
- 17 peanuts
- 14 almonds
- 13 walnuts
- 10 pecans
- 10 cashews
- 10 hazelnuts
- 5 macadamias
- 3 brazil nuts
Nutrition info per 1 ounce (28 grams) of nuts:
- Pistachios: 156 cals, 8g carb, 6g protein, 12.5g fat
- Peanuts: 176 cals, 5g carb, 4g protein, 17g fat
- Almonds: 161 cals, 6g carb, 6g protein, 14g fat
- Walnuts: 182 cals, 4g carb, 4g protein, 18g fat
- Pecans: 193 cals, 4g carb, 3g protein, 20g fat
- Cashews: 155 cals, 9g carb, 5g protein, 12g fat
- Hazelnuts: 176 cals, 6g carb, 6g protein, 9g fat
- Macadamias: 200 cals, 4g carb, 2g protein, 21g fat
- Brazil Nuts: 182 cals, 3g carb, 4g protein, 18g fat
Jerky: Okay or Not?
Have you noticed there are dozens of kinds of jerky in markets? There are many varieties of this snack, and they can be found everywhere… but is it healthy? Jerky, while traditionally made from lean, trimmed beef that has been cut into strips and dried to prevent spoilage, is available in many forms – including beef, pork, salmon, turkey, and even plant-based “meats”. Jerky can be an easy-to-grab, low carb, high protein snack, but there are a few things you should know to make sure you are choosing the best-for-you option.
- A one-ounce serving (about the size of a credit card) is ~100 calories. Each one-ounce serving has about 9 grams of protein.
- Look at the ingredient list and choose a jerky that is made of all natural, whole food based ingredients with a minimum of additives.
- Some manufacturers add sugar for taste. Check the label to avoid this.
- Most jerky is high in sodium. Check the labels to find options that are MSG-free, or a little lower in salt.
- Some jerky contains nitrates. As this additive is a preservative that has been linked with cancer, so choose ones that are nitrate-free.
- Pull your portion out of the bag, and then reseal the rest away to avoid noshing through the whole bag at once.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Weight – What To Know with no influence from Novo Nordisk.
