Uncovering the Best Nuts and Seeds for Protein 💪🌻
I analyzed 53 products (with known nutrition facts as of August 26, 2024) in the Nuts & Seeds category of the India database on Open Food Facts, often referred to as the 'Wikipedia of food.' The data, sourced from Open Food Facts and subsequently cleaned, is available on GitHub in CSV format. You can also explore the curated dataset using the Flat Viewer tool.
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| View, Sort, Filter the data in Flat Viewer |
In a market dominated by ultra-processed foods (UPFs), protein-rich nuts and seeds offer a healthier snacking alternative.
Here are some of my findings -
* Nuts & seeds fall under the Food Safety and Standards Authority of India (FSSAI) category 04 – Fruits and vegetables (including mushrooms and fungi, roots and tubers, fresh pulses and legumes, and aloe vera), seaweeds, and nuts and seeds, with the sub-category 04.1.2.2. It includes:
- Almond kernels
- Cashew kernels
- Pistachio nuts
- Peanuts/Groundnuts
- Walnut kernels
- Sunflower seeds
* Chia Seeds are categorized under 6.1, while Coated Nuts fall under 15.2.
* Non-standard weights make price comparison challenging for shoppers. Below is a list of the Maximum Retail Price for popular nuts & seeds products, as taken from Amazon at the time of writing -
- Organic Tattva, Organic Peanuts, 500 gms - ₹185
- Jewel Farmer Sunflower seeds, 200 g - ₹180
- Urban Platter Roasted Salted California Pistachios, 200g - ₹400
- Kalbavi Cashews, 500g - ₹649
- proV California Almonds, 500 gm - ₹749
- Nutraj California Walnut Kernels, 250g, ₹499
- True Elements Chia Seeds, 500g - ₹500
* The following chart provides a breakdown of the macronutrient content for these products -
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| Click on the chart for enlarged view |
* Since nuts are common allergens, their packaging is required to display allergen warnings.
Note - This research was based on Open Food Facts & Amazon.in data available as of August 26, 2024. Information on product packaging may change; for the most current details, consult the latest data.
Fun facts:
* Peanuts are grown underground, unlike most other nuts.
* Sunflower seeds are a good source of magnesium, which can help promote a healthy mood.
* Cashews & Pistachios are technically fruits, not nuts. Peanuts aren't actually nuts either; they're legumes.
* The shells of cashews contain a toxic oil that can cause irritation.
* Pistachios are known as the "smiling nut" in China and the "happy nut" in Iran because of their naturally split shell that resembles a smile.
* Almond trees are part of the same family as peach trees. Almonds need bees to pollinate them in order to grow.
* Walnuts are the oldest known tree food, dating back to 10,000 BC. They are also known as “brain food” due to their brain-like appearance and high content of omega-3 fatty acids, which are good for brain health.
* Chia seeds are a good source of fiber. They can absorb up to 10 times their weight in water, making them a popular ingredient in puddings and smoothies.
Also see -
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