Nutrition Chart of Seeds, Nuts, and Grains – for Weight Loss

nutrition chart

There are a lot of amazing resources on the Internet about any topic you wish to look up. Often I find myself looking at nutritive values of foods like seeds, nuts, and grains and so am always honing in on a good nutrition chart. I have found a good one that has a long list of varied nuts, seeds, and grains, including flour, wheat gluten, and cornstarch. This nutrition chart is simple, too, and the nutritive values listed in both grams and cups. This is an excellent resource when trying to lose weight. 

It just so happens that today’s version of a nutrition chart has long since changed from the nutrition charts of old. When I grew up in the 1970′s a nutrition chart showed how many calories were in the food, and perhaps protein content and fat content. Today, people don’t count calories the way they used to, and now use terms like fiber, carbohydrate (now referred to as just “carbs”), and even net carbs. What do these things mean exactly?

Before I post a copy of the nutrition chart for the seeds, nuts, and grains, I would like to explain a little more on proteins, fats, carbs, fiber, and net carbs, because that is what is on the nutrition chart below.

Nutrition categories for the nutrition chart

Protein
The nutrition chart below will show protein content. Proteins help build muscle and keep you strong. All 22 amino acids, which are the building blocks of protein, come from protein foods like meats, eggs, and fish. Vegetables, fruits, grains, dairy, legumes, nuts, and seeds, have less amino acids and protein content than animal products, but once eaten, your body uses the amino acids to build protein–and therefore muscle and tissues–back in your body where it needs it. Protein should be approximately 20% of your diet.

Fat
The nutrition chart only shows “fats” below. However, fats come in a collage of different types. The really bad one (which causes cardiovascular disease) is saturated fat, while the healthier fats include polyunsaturated and monounsaturated fats, for instance. Regarding fats and cholesterol levels, you will also want to keep your HDL numbers High, and your LDL Low. Omega-3 and omega-6 fatty acids are particularly healthy and can be gotten from eating foods like salmon, although some vegetable sources also have these healthy fats (flax, edamame, etc.). When a food has “fat” it is only showing the fat grams, so you’ll have to look up (separately) what kinds of fats it has. Remember that raw foods that have fat will have a healthier fat than once it is cooked.

Carbs
Carbs, or carbohydrates, are used by the body for energy. There are simple carbs and complex carbs. Simple carbs, like what comes from refined and processed sugar, wheat flour (otherwise known as white flour), and white rice turn to sugar once processed by the body, which promotes weight gain, prediabetes and type 2 diabetes, and other health issues. However, complex carbohydrates come from whole grains like oats, quinoa, amaranth, and brown or wild rice. These break down slowly in the body and give you long-term energy and better satiation.

Fiber
Fiber is what most people in North America tend to not get enough of. This is the stringy fibery stuff within vegetable matter, such as the fibers/strings within celery, or the soluble fiber within oatmeal (that helps reduce cholesterol), and nearly all fresh fruit and vegetables, including whole grains. There is very little fiber in refined or processed grains, such as white flour. Insoluble fiber helps keep your intestinal health strong, your daily movements regular, and strengthens your immune system (medicinal mushrooms) like shiitake, reishi, and even common white mushrooms are serious immunity boosters!).

Net Carbs
Last but not least, the nutrition chart below will have net carbohydrates listed. What are net carbs? According to the low-carb diets, such as Atkins diet, net carbs are based on a low-glycemic index load, meaning the “total carbohydrate content of the food minus the fiber content and sugar alcohols (if in the product). The Net Carbs number reflects the grams of carbohydrate that significantly impact your blood sugar level … Foods that are low in Net Carbs such as nutrient-dense vegetables and fruits don’t have a significant impact on blood sugar and therefore are less likely to interfere with weight loss.”

Nutrition chart for seeds, nuts, flour, and grains

The nutrition chart below is borrowed from the folks at Immune Web.

Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Flaxseed
18.29
42.16
28.88
27.3
1.58
168
30.73
70.83
48.52
45.9
2.62
Linaceae (Flax) (related to nothing) 23% of total weight is omega-3 EFA
Almond flour, full fat
20.83
50
16.67
12.5
4.17
96
20
48
16
12
4
Rosaceae (Roses) Now Foods brand, from packaging. Bob’s Red Mill brand is similar
Hazelnuts or filberts
14.95
60.75
16.70
9.7
7.00
75
11.21
45.56
12.53
7.3
5.23
Corylaceae (Hazel) Per cup is for ground, full fat
Sesame seeds, whole, dried
17.73
49.67
23.45
11.8
11.65
144
25.53
71.52
33.77
17.0
16.77
Pedaliaceae (Sesame)
Wheat gluten
75.16
1.85
13.79
0.6
13.19
120
90.19
2.22
16.55
0.72
15.83
Poaceae (grass): Triticeae (gluten) Not the same as high gluten flour. USDA doesn’t give g/cup, info is from       Bob’s Red Mill package
Peanut flour, defatted
52.20
0.55
34.70
15.8
18.90
60
31.32
0.33
20.82
9.5
11.32
Leguminosae (Peas, Beans, Legumes): Aeschynomeneae (peanut)
Soy flour, defatted
45.51
8.90
34.93
16.0
18.93
105
47.79
9.35
36.68
16.8
19.88
Leguminosae (Peas, Beans, Legumes): Phaseolae Same subfamily as peas and most beans
Cocoa, dry powder, unsweetened
19.60
13.70
54.30
33.2
21.10
86
16.86
11.78
46.70
28.6
18.10
Sterculiaceae (related only to kola nut) Dutch cocoa has slightly less fiber & protein; same total carbs &       fat
Coconut flour
19.3
8.7
64.8
38.5
26.3
-
-
-
-
-
-
Arecaceae (Palmae Palms) Tropical       Traditions organic coconut flour, from packaging. Nuilife       brand almost identical
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Sunflower seed flour, partially defatted
48.06
1.61
35.83
5.2
30.63
64
30.76
1.03
22.93
3.3
19.63
Asteraceae, (Compositae Daisies)
Sesame flour, partially defatted
40.32
11.89
35.14
-
35.14
-
-
-
-
-
-
Pedaliaceae (Sesame) Fiber content unknown
Cottonseed flour, partially defatted
40.96
6.20
40.54
3.0
37.54
94
38.50
5.83
38.11
2.8
35.31
Malvaceae (Mallow)
Chickpea flour (besan)
22.39
6.69
57.82
10.8
47.02
92
20.60
6.15
53.19
9.9
43.29
Leguminosae (Peas, Beans, Legumes): Cicereae (chickpea)
Carob flour
4.62
0.65
88.88
39.8
49.08
103
4.76
0.67
91.55
41.0
50.55
Caesalpinaceae Sometimes considered a legume
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Acorn flour, full fat
7.49
30.17
54.65
-
54.65
-
-
-
-
-
-
Fagaceae (Beech, Oak) Fiber content unknown
Oats

16.89

6.90

66.27

10.6

55.67
156
26.35
10.76
103.38
16.5
86.88
Poaceae (grass): Avena (oats) Most oats are contaminated with wheat, though they don’t have gluten themselves
Amaranth
14.45
6.51
66.17
9.3
56.87
195
28.18
12.69
129.03
18.1
110.93
Amaranthaceae (pigweed)
Quinoa
14.12
6.07
64.16
7.0
57.16
170
24.00
10.32
109.07
11.9
97.17
Chenopodeaceae (Goosefoot) Same family as beets/chard
Triticale flour, whole-grain
13.18
1.81
73.14
14.6
58.54
130
17.13
2.35
95.08
19.0
76.08
Poaceae (grass): Triticeae (gluten) Hybrid of wheat and rye
Oat flour
14.66
9.12
65.70
6.5
59.20
-
-
-
-
-
-
Poaceae (grass): Avena (oats) Most oats are contaminated with wheat, though they don’t have gluten themselves.       Appears to have about 140 g/cup
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Spelt
14.57
2.43
70.19
10.7
60.20
174
25.35
4.23
122.13
18.6
103.53
Poaceae (grass): Triticeae (gluten)
Wheat flour, whole-grain
13.70
1.87
72.57
12.2
60.37
120
16.44
2.24
87.08
14.6
72.48
Poaceae (grass): Triticeae (gluten)
Buckwheat flour, whole-groat
12.62
3.10
70.59
10.0
60.59
120
15.14
3.72
84.71
12.0
72.71
Polygonaceae (Knotweed) Same family as rhubarb/sorrel
Kamut
14.70
2.20
70.38
9.1
61.28
186
27.34
4.09
130.91
16.9
114.01
Poaceae (grass): Triticeae (gluten)
Barley, pearled
9.91
1.16
77.72
15.6
62.12
200
19.82
2.32
155.44
31.2
124.24
Poaceae (grass): Triticeae (gluten)
Rye flour, medium
9.39
1.77
77.49
14.6
62.89
102
9.58
1.81
79.04
14.9
64.14
Poaceae (grass): Triticeae (gluten)
Millet
11.02
4.22
72.85
8.5
64.35
200
22.04
8.44
145.70
17.0
128.70
Poaceae (grass): Paniceae (millet)
Barley flour
10.50
1.60
74.52
10.1
64.42
148
15.54
2.37
110.29
14.9
95.39
Poaceae (grass): Triticeae (gluten)
Buckwheat groats, roasted (kasha)
11.73
2.71
74.95
10.3
64.65
164
19.24
4.44
122.92
16.9
106.02
Polygonaceae (Knotweed) Same family as rhubarb/sorrel
Teff
13.30
2.38
73.13
8.0
65.13
193
25.67
4.59
141.14
15.4
125.74
Poaceae (grass): Eragrostideae
Sorghum
11.30
3.30
74.63
6.3
68.33
192
21.70
6.34
143.29
12.1
131.19
Poaceae (grass): Andropogoneae
Wild rice
14.73
1.08
74.90
6.2
68.70
160
23.57
1.73
119.84
9.9
109.94
Poaceae (grass): Oryzae (rice)
Chestnut Flour
6.55
3.67
78.0
9.2
68.8
-
-
-
-
-
-
Fagaceae (Beech, Oak) Colossal       brand, from website
Cornmeal, whole-grain, yellow
8.12
3.59
76.89
7.3
69.59
122
9.91
4.38
93.81
8.9
84.91
Poaceae (grass): Andropogoneae
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Rice flour, brown
7.23
2.78
76.48
4.6
71.88
158
11.42
4.39
120.84
7.3
113.54
Poaceae (grass): Oryzae (rice)
Wheat flour, white, all-purpose, unenriched
10.33
0.98
76.31
2.7
73.61
125
12.91
1.23
95.39
3.4
91.99
Poaceae (grass): Triticeae (gluten)
Rice, brown, long-grain
7.94
2.92
77.24
3.5
73.74
185
14.69
5.40
142.89
6.5
136.39
Poaceae (grass): Oryzae (rice)
Cornmeal, degermed, unenriched, yellow
7.25
1.79
79.15
4.0
75.15
159
11.53
2.85
125.85
6.4
119.45
Poaceae (grass): Andropogoneae
Rice, white, short-grain
6.50
0.52
79.15
2.8
76.35
200
13.00
1.04
158.30
5.6
152.70
Poaceae (grass): Oryzae (rice)
Potato flour
6.90
0.34
83.10
5.9
77.20
160
11.04
0.54
132.96
9.4
123.56
Solanaceae (Nightshades)
Rice flour, white
5.95
1.42
80.13
2.4
77.73
158
9.40
2.24
126.61
3.8
122.81
Poaceae (grass): Oryzae (rice)
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Arrowroot flour
0.30
0.10
88.15
3.4
84.75
128
0.38
0.13
112.83
4.4
108.43
Taccaceae (order: Liliales (lilies))
Tapioca, pearl
0.19
0.02
88.69
0.9
87.79
152
0.29
0.03
134.81
1.4
133.71
Euphorbiaceae From the yuca plant
Cornstarch
0.26
0.05
91.27
0.9
90.37
128
0.33
0.06
116.83
1.2
115.63
Poaceae (grass): Andropogoneae

I personally would like to thank Immune Web for putting this great nutrition chart together on the grains, seeds, nuts, and flour products available to people today. It helps make our jobs as consumers of choosing food products easier… especially when trying to lose weight and stay healthy!

===

The author of this story is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at http://www.aminoacidinformation.com and Vancouver Health News at http://www.VancouverHealthNews.ca.  National Nutraceuticals, Inc. also owns and operates a third health news portal focusing on medicinal mushrooms at http://medicinalmushroominfo.com, plus our newest portal at http://todayswordofwisdom.com.

If you like our news sites and would like to have your own one, contact Zorilla Marketing at http://www.zorillamarketing.com. We specialize in building online news portals and provide content marketing services.

References:

http://www.immuneweb.org/lowcarb/food/grains.html

http://aminoacidinformation.com/chart-plant-sources-amino-acids-food/

http://www.atkins.com/Science/Articles—Library/Carbohydrates/What-are-Net-Carbs-.aspx

http://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/5-foods-high-in-omega-3.htm

http://www.mayoclinic.org/diseases-conditions/prediabetes/basics/definition/con-20024420

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