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Nutrition & Facts
Nuts are like nature’s own vitamin pill
Often overlooked, nuts are a powerhouse of essential nutrients necessary for a well-balanced diet. They are an excellent source of monounsaturated and polyunsaturated fats – the good fats. Nuts rich in monounsaturated fats include almonds, cashews, macadamias, pecans and pistachios. While Brazil nuts, pine nuts and walnuts are rich in polyunsaturated fats.
• Nuts do not contain trans fats.
• Nuts, like all plant foods, are cholesterol free.
• Nuts are a good source of fibre and Protein.

Each nut is unique so whether you have a small handful of raw mixed nuts or just 30g of your favourite ones enjoy a handful of nuts five times a week as part of a well-balanced diet.

The information on our website is not intended to be medical advice. Consumers should seek independent advice about their particular dietary requirements.

Download the FreshLife nutrition information for nuts as a convenient two page PDF file.

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FreshLife Nutrition Facts.pdf


Almonds
Brazil nuts
Cashews
Hazelnuts
Macadamia
Pepitas
Pine Nut
Walnut


Almonds
• Excellent source of healthy fats known to be an essential part of a healthy diet.
• Great source of Protein, needed for active growing bones
• Source of fibre and Protein. Fibre and Protein in foods can help satisfy hunger for longer
• Provide a broad range of essential nutrients and are an important part of a healthy diet
• Source of Magnesium. Magnesium is needed for strong bones and teeth
• Good source of Vitamin E. Vitamin E is a powerful antioxidant needed daily by the body.

Twenty almonds make up a handful (30g).

Believed to have originated from China and Central Asia, Almonds were later introduced to Eastern Mediterranean region, but are now grown extensively throughout the world. The bulk of the world’s almonds are produced in California (USA), Italy, Spain, Turkey and some are imported into Australia. However, Australia produces a large amount of Almonds and the crop is growing rapidly. Crops are found mainly in NSW, VIC & SA (around Riverland, Sunraysia,).

Brazil nuts
• Excellent source of healthy fats known to be an essential part of a healthy diet
• Great source of Protein, needed for active growing bones
• Source of fibre and Protein. Fibre and Protein in foods can help satisfy hunger for longer
• Good source of Magnesium. Magnesium is needed for strong bones and teeth
• Source of Vitamin E. Vitamin E is a powerful antioxidant needed daily by the body.
• Rich source of Selenium. Selenium is a powerful antioxidant needed by many cells in the body and just 2 Brazil Nuts will give you 100% of the recommended daily intake of Selenium

Brazil nuts are the large seeds of giant trees grown in the Amazon, hence are only grown in the wild jungles of the Amazon Valley of Brazil, Peru and Bolivia. The seeds on the trees come in clusters of 8-24 and are contained in a large hard pod which resembles a coconut. The trees can reach 30–45 m tall and 1–2 m trunk diameter; they are among the largest of trees in the Amazon Rainforests and may live for 500 years or more. Brazil nuts for international trade come entirely from wild collection rather than from farms, and because they are not a harvested crop – supply can sometimes be difficult to manage.

Cashews
• Excellent source of healthy fats known to be an essential part of a healthy diet.
• Great source of Protein, needed for active growing bones
• Source of fibre and Protein. Fibre and Protein in foods can help satisfy hunger for longer
• Source of Magnesium. Magnesium is needed for strong bones and teeth
• Cashews contain Iron. Iron is necessary for transporting oxygen around in the blood

Fifteen cashews make up a handful (30g).

The cashew fruit itself is made up of two parts; a fleshy stalk in the shape of a pear, also called cashew apple, with a bright yellow or red skin, which can measure from 5 to 10 cm; and a kidney-shaped nut of grey-brownish colour, which hangs from the lower end of the stalk or "apple" and which is the true nut called the cashew.

Originally native to Brazil, now they are principally grown in Brazil, India, Vietnam and East & West Africa. Most of Australia’s cashews are imported from either Vietnam or India. There are some experimental orchards growing cashews in northern Australia.

Hazelnuts
• Excellent source of healthy fats known to be an essential part of a healthy diet
• Great source of Protein, needed for active growing bones
• Source of fibre and Protein. Fibre and Protein in foods can help satisfy hunger for longer
• Source of Magnesium. Magnesium is needed for strong bones and teeth
• Good source of Vitamin E. Vitamin E is a powerful antioxidant needed daily by the body.


One of the oldest agricultural crops, hazelnuts are believed to have originated in Asia and Europe. Today the principal hazelnut growing regions are Turkey, Spain, Italy and the US. Most hazelnuts in Australia come from Turkey. There are some small orchards in NSW and Victoria.

Twenty hazelnuts make up a handful (30g).

Macadamia
• Excellent source of healthy fats known to be an essential part of a healthy diet
• Great source of Protein, needed for active growing bones
• Source of fibre and Protein. Fibre and Protein in foods can help satisfy hunger for longer

Fifteen macadamia nuts make up a handful (30g)

The only native nut to Australia, its commercial cultivation dates back to 1858. A Macadamia nut tree takes 7-10 years before it produces commercial quantities, but once established, may continue bearing for over 100 years. Macadamias are the hardest nut in the world to crack – requiring 300 pounds per square inch to break open the shell. Macadamias are often collected from the ground, once ripe, and not picked from the tree.

Macadamias are now grown commercially in Australia, Hawaii & South Africa. Australia’s macadamias can be found growing along the coastal strip of eastern Australia, from the Atherton Tablelands in Queensland to Nambucca Heads in NSW.


Pepitas
• Rich source of Iron & Zinc Iron is necessary for transporting oxygen around in the blood and zinc helps support a healthy immune system.
• Great source of Protein, needed for active growing bones
• Great Source of fibre
• Source of fibre and Protein. Fibre and Protein in foods can help satisfy hunger for longer

Not really a nut, but we’ve included them in here anyway! Pepitas, also known as pumpkin seeds, originate from South America, but most Pepitas in Australia are shipped from China.

Pine Nut
• Excellent source of healthy fats known to be an essential part of a healthy diet
• Source of Magnesium. Magnesium is needed for strong bones and teeth
• Source of Zinc which helps support a healthy immune system

Pine nuts are the edible seeds of pine trees. About 20 species of pine trees produce seeds large enough to be worth harvesting; in other pines the seeds are also edible, but are too small to be of value as a human food. The trees are native to the semi-arid regions of South Western USA and Mexico. Pine nuts in Australia are imported mostly from China, but also from Spain, Italy, and Turkey. They are very difficult to harvest, hence their high cost. When first extracted from the pine cone, pine nuts are covered with a hard shell (seed coat), thin in some species, thick in others. Although a nut in the culinary sense, in the botanical sense pine nuts are actually seeds.

Walnut
• Excellent source of the types of fats known to be essential part of a healthy diet.
• Great source of Protein, needed for active growing bones
• Source of fibre and Protein. Fibre and Protein in foods can help satisfy hunger for longer
• High in plant Omega-3’s


Ten walnut kernels make up a handful (30g).

Thought to have originated in Ancient Persia or China, the walnut is native to the Northern Hemisphere. Now grown extensively in China, California (USA) and India. There is an emerging Australian industry in Tasmania and the SE mainland, but most of Australia’s walnuts are imported from China or California.


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