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On the GI chart, a ranking of 0 to 55 is low, 56 to 69 is medium and 70 to 100 is high.
Almonds:
Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.
The GI score for almonds is estimated to be 0. This is because small amounts of carbohydrate found in almonds and other nuts is primarily fiber.
- protein: 21.15 g
- fat: 49.93 g
- carbohydrate: 21.55 g
- fiber: 12.50 g
- sugar: 4.35 g
Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:
- calcium: 269 mg
- iron: 3.71 mg
- magnesium: 270 mg
- phosphorous: 481 mg
- potassium: 733 mg
- vitamin E: 25.63 mg
Cashews:
Cashews have a creamy texture that makes them a great addition to many dishes and snacks.
The glycemic index (GI) of cashew nuts equals to 25, which classifies it as a low GI food.
- protein: 18.22 g
- fat: 43.85 g
- carbohydrate: 30.19 g
- fiber: 3.30 g
- sugar: 5.91 g
Most of the fats in cashews are monounsaturated fats. The important vitamins and minerals in cashews include:
- calcium: 37 mg
- iron: 6.68 mg
- magnesium: 292 mg
- phosphorous: 593 mg
- potassium: 660 mg
Pistachios (Pista):
Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.
The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.
Pista also has a low glycemic index(GI) score of 15 which makes it an excellent choice for people with diabetes.
- protein: 20.16 g
- fat: 45.32 g
- carbohydrate: 27.17 g
- fiber: 10.60 g
- sugar: 7.66 g
- calcium: 105 mg
- iron: 3.92 mg
- magnesium: 121 mg
- phosphorous: 490 mg
Walnuts:
Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content.
While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well.
The GI value of walnut is 15, due to this, walnuts are safe for high sugar patients.
- protein: 15.23 g
- fat: 65.21 g
- carbohydrate: 13.71 g
- fiber: 6.7 g
- sugar: 2.61 g
Walnuts have a slightly lower mineral content than other nuts:
- calcium: 98 mg
- iron: 2.91 mg
- magnesium: 158 mg
- phosphorous: 346 mg
- potassium: 441 mg
Raisins:
Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten in moderation.
The glycemic index (GI) of raisins equals to 65, which classifies it as a medium GI food.
- Total Fat: 0.46g
- Saturated Fat: 0.058g
- Polyunsaturated Fat: 0.037g
- Monounsaturated Fat: 0.051g
- Cholesterol: 0mg
- Sodium: 11mg
- Total Carbohydrate: 79.18g
- Dietary Fiber: 3.7g
- Sugars: 59.19g
- Protein: 3.07g
- Calcium: 50mg
- Iron: 1.88mg
- Potassium: 749mg
- Vitamin A: 0mg
- Vitamin C: 2.3mg
Apricots:
One raw apricot (35g) provides 17 calories, 0.5g of protein, 3.9g of carbohydrates, and 0.1g of fat. Apricots are a good source of potassium, vitamin A, and phosphorus.
The glycemic index (GI) of apricot equals to 34, which classifies it as a low GI food.
- Calories: 17
- Fat: 0.1g
- Sodium: 0.4mg
- Carbohydrates: 3.9g
- Fiber: 0.7g
- Sugars: 3.2g
- Protein: 0.5g
- Potassium: 90.6mg
- Vitamin A: 33.6mg
- Phosphorus: 8.1mg
Figs:
Figs have a variety of potential health benefits. They may improve digestion and decrease constipation, help manage blood fat and blood sugar levels, and kill cancer cells. However, more research in humans is needed.
GI value of 61, which gives figs a moderate ranking on the glycemic index.
- Total Fat:4g
- Saturated Fat: 0.2g
- Sodium:15mg
- Total Carbohydrate: 95g
- Dietary Fiber: 15g
- Sugar: 71g
- Protein: 4.9g
- Calcium: 241mg
- Iron :3mg
- Potassium: 1013mg
Hazelnuts:
Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods.
Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.
The glycemic index (GI) of hazelnut equals to 15, which classifies it as a low GI food.
- protein: 14.95 g
- fat: 60.75 g
- carbohydrate: 16.70 g
- fiber: 9.7 g
- sugar: 4.34 g
This protein and fat content makes hazelnuts more similar to walnuts than to other types of nut.
The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:
- calcium: 114 mg
- iron: 4.70 mg
- magnesium: 163 mg
- phosphorous: 290 mg
- potassium: 680 mg
Pecan nuts:
Pecan nuts are rich source of energy, carry 690 calories/100 g and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
Pecans have a low glycemic index (GI) of 10 and are rich in calcium, potassium, and magnesium, which reduces high blood pressure.
- Total Fat: 78g
- Saturated Fat:7g
- Total Carbohydrate: 15g
- Dietary Fiber: 10g
- Sugar: 4.3g
- Protein: 10g
- Vitamin: D 0mcg
- Calcium: 76mg
- Iron:8mg
- Potassium: 447mg
Brazil nuts:
Brazil nuts have several antioxidants, including vitamin E and phenols. Antioxidants can help to fight free radicals, reducing oxidative stress and inflammation in your body. Lowering inflammation can help to reduce your risk of various health conditions, such as heart disease, diabetes, and certain types of cancer.
The Glycemic Index(GI) of Brazil nuts is 15, which would be considered as low.
- Cholesterol: 0 mg
- Calories: 659
- Fat: 67.1 g
- Carbohydrates: 11.7 g
- Protein: 14.3 g
- Sodium: 3 mg
- Potassium: 659 mg
- Calcium: 160 mg
- Magnesium: 376 mg
- Iron: 2.43 mg
- Vitamin C: 0.7 mg
- Vitamin B6: 101 mg
Macadamia Nuts:
Macadamia nuts are high in healthy fats and may help those trying to lose weight. One serving of macadamia nuts also contains dietary fiber, protein, manganese, thiamin, and a good amount of copper.
The GI of macadamias is only 10. Macadamia nuts have a very low glycaemic index (GI) due to the small amounts of carbohydrate, heart-healthy monounsaturated fat, protein and dietary fibre they contain.
- Calories: 945
- Protein: 10.3 g
- Fat: 100 g
- Carbohydrate: 16.9 g
- Fiber: 10.6 g
- Sugar: 5.46 g
- Calcium: 92.4 milligrams (mg)
- Iron: 3.5 mg
- Magnesium: 156 mg
Chestnuts:
Chestnuts are high in fiber, which may help you lose weight by slowing down the digestion of food and curbing your appetite.
Chestnuts, they are rich sources of minerals, vitamins, and phytonutrients that immensely benefit health.
The fiber in chestnuts can also help balance your blood sugar. Eating high fiber foods ensures your body slowly absorbs starches. This helps avoid spikes in blood sugar, which can be dangerous for people with diabetes.
The glycemic index (GI) of chestnut equals to 60, which classifies it as a medium GI food.
- Total Fat :1.4 g
- Saturated fat: 0.3 g
- Cholesterol: 0 mg
- Sodium: 27 mg
- Potassium: 715 mg
- Total Carbohydrate: 28 g
- Protein: 2 g
Fox Nuts(Makhana) :
Makhana’s nutritional value comes from its high fibre content, low glycemic index, and low calories. It has almost negligible fat, making it a top choice among those who are enthusiastic about weight loss.
Makhana or fox nut seeds are popular for having a low Glycemic Index ( GI). This nutritional powerhouse is rich in nutrients and contains a variety of mineral elements, protein, fat, dietary fiber and other compounds essential for a fit body.
- Calories: 347
- Protein: 9.7 gm
- Fats: 0.1 gm
- Carbohydrates: 76.9 gm
- Fiber: 14.5 gm
- Total Lipids (Fat):1 gm
- Calcium: 60 mg
- Iron: 1.4 mg
Pumpkin seeds :
Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health.
Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
The glycemic index (GI) of seeds (pumpkin) equals to 25, which classifies it as a low GI food.
- Energy: 163 kcal
- Carbohydrates: 4.2 g
- Protein: 8.5 g
- Fat: 13.9
- Calcium: 15 mg
- Iron: 2.3 mg
- Magnesium: 156 mg
- Zinc: 2.2 mg
- Copper: 0.4 mg
- Selenium: 2.7 mcg
- Phosphorus: 332 mg
- Manganese: 1.3 mg
Sunflower Seeds:
Sunflower seeds are excellent sources of several nutrients including vitamin E and selenium and beneficial plant compounds that can help prevent chronic diseases.
The glycemic index for Sunflower seeds come in at 35.
30 grams:
- Calories: 163
- Total fat: 14 grams
- Saturated fat: 1.5 grams
- Polyunsaturated fat: 9.2 grams
- Monounsaturated fat: 2.7 grams
- Protein: 5.5 grams
- Carbs : 6.5 grams
- Fiber: 3 grams
Flax Seeds:
Flax seeds are small oil seeds that contain omega-3 fats, fiber, and other plant compounds. They may help improve digestion and reduce the risk of heart disease, type 2 diabetes, and cancer.
Flaxseed has a glycemic index (GI) of 35, indicating that it is a low-GI food.
One tablespoon (10 grams) of whole flax seeds provides the following nutrients:
- Calories: 55
- Water: 7%
- Protein: 1.9 grams
- Carbs: 3 grams
- Sugar: 0.2 hazegrams
- Fiber: 2.8 grams
- Fat: 4.3 grams
MELON:
Cucumber Seeds:
If you want to shed those extra kilos from your body then include some cucumber seeds in your diet. Cucumber seeds consist of water and minerals that help in burning the fat. It has very few calories, so you can eat it as much as you can.
The glycemic index(GI) of cucumber is 15.
Chia Seeds:
Despite their small size, chia seeds are full of nutrients, including Omega-3 fatty acids, iron, calcium, and antioxidants. They have a mild, nutty flavor and can be a good addition to a balanced diet.
The GI of Chia seeds (dried) equals to 30, which classifies it as low GI food.
- Calories: 131 (kcal)
- Fat: 8.4 g
- Carbohydrate: 13.07 g
- Fiber: 11.2 g
- Protein: 5.6 g
- Sugar: 0 g
Chia seeds also contain:
- calcium
- zinc
- iron
- magnesium
- phosphorous
They also have smaller amounts of many other nutrients, such as folate, vitamin A, and copper.
Basil seeds:
Many cuisines use basil as an herb to flavor dishes. Not only does basil have a unique flavor but it also is a great source of nutrition. The seeds of basil plants are also edible. People in India and Southeast Asia often mix them in desserts and drinks, and basil seeds are becoming more commonly used in other parts of the world as well.
The GI of Basil equals to 5, which classifies it as low GI food.
- Protein: 14.8 g
- Lipids: 13.8 g
- Carbohydrates: 63.8 g
- Fiber: 22.6 g
The main minerals contained in 100 g of basil seeds are:
- Iron: 2.27 milligrams (mg)
- Magnesium: 31.55 mg
- Zinc: 1.58 mg
Quinoa Seeds:
Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc.
Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. It’s weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets.
Quinoa has a glycemic index(GI) of 53.
The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are:
- Calories: 120
- Water: 72%
- Protein: 4.4 grams
- Carbs: 21.3 grams
- Sugar: 0.9 grams
- Fiber: 2.8 grams
- Fat: 1.9 grams
Chironji Seeds:
Chironji has many nutrients like vitamin C, vitamin B1 and B2, as well as niacin. Chironji is also extremely rich in minerals like calcium, iron and phosphorus.
Chironji is low in calories but high in proteins, calcium, iron and phosphorus and dietary fibre which keeps you feel full longer. So that it also aids in weight loss.
- Calories: 656 cals
- Carbs: 12.1 gms
- Fiber: 8 gms
- Protein: 19 – 21.6 gms
- Fats: 59 gms
- Iron: 8.5 mg
- Calcium: 279mg
- Vitamin C: 5 mg
- Vitamin B2 (riboflavin): 0.53 mg
- Phosphorus: 528 mg
- Vitamin B1: 0.69mg
Pomegranate Seeds:
Pomegranate seeds, or arils, are a very good source of fiber and rich in potassium, phosphorus, magnesium, and calcium.
The glycemic index(GI) of pomegranate is 35.
- Carbs: 19g
- Dietary Fiber: 4g
- Fat: 1g
- Sodium: 3mg
- Potassium: 34mg
- Cholesterol: 0mg
- Protein: 2g
Hemp Seeds:
Hemp seeds are exceptionally nutritious and rich in healthy fats, protein and various minerals.
Hemp seeds are a great source of arginine and gamma-linolenic acid, which have been linked to a reduced risk of heart disease.
The glycemic index (GI) of hemp seed (peeled) equals to 4, which classifies it as a low GI food.
- Calories: 553
- Total Fat: 49g
- Saturated Fat: 4.6g
- Trans Fat: 0g
- Polyunsaturated Fat: 38g
- Monounsaturated Fat: 5.4g
- Cholesterol: 0mg
- Sodium: 5mg
- Potassium: 1200mg
- Total Carbohydrates: 8.7g
- Dietary Fiber: 4g
- Sugars: 1.5g
- Protein: 32g
Halim Seeds:
Halim seeds, also known as Aliv seeds or garden cress seeds.
Aliv seed is a good source of protein and fat and loaded with antioxidants, vitamins, and minerals.
- Total Fat: 0.7g
- Saturated Fat:023g
- Polyunsaturated Fat: 0.228g
- Monounsaturated Fat:239g
- Cholesterol: 0mg
- Sodium: 14mg
- Total Carbohydrate:5g
- Dietary Fiber: 1.1g
- Sugars:4g
- Protein:6g
- Calcium: 81mg
- Iron: 1.3mg
- Potassium: 606mg
- Vitamin A: 346mcg
- Vitamin C: 69mg