10 Best Nuts for Hiking

10 Best Nuts for Hiking

10 best nuts for hiking

Best Nuts For Hiking

Out of interest, I wanted to know which were the Best Nuts For Hiking in terms of energy and protein so thought I would make a quick post about it. I have chosen 10 of the most common nuts found in stores around the world to see which add the most value to your trail mix.

What makes nuts so good for hiking?

In terms of foods that you can carry for hiking fuel, nuts are up there at the very top of the list. Nuts are packed with healthy fats and protein calories to take the edge off your hunger with a mere handful. Lightweight in terms of what you get from them and easy to pack or keep in your pocket, nuts are ideal for snacking on during a hike.

Energy is released slowly instead of in quick bursts and the slow digestion of calorific fat can ‘help maintain energy over long periods of endurance’ which perfectly describes most challenging hikes. Nuts do a fantastic job of restoring lost nutrients and providing a range of valuable vitamins which aid your muscles and joints in recovery.

While you might enjoy all these incredible facts about nuts for hiking, the best thing about this healthy snack is that they taste fantastic and can be added to lots of food or eaten as snacks all day long. They also promote a healthy gut and immune system.

Keeping nuts in your pocket on hikes

Many hikers like to keep small snacks at hand to eat on the go or access without having to route through all your gear. I personally do this with trail mix which I make myself and keep in a 250 ml container (recycled smoothie bottle). Having just a couple of nuts every hour or two will be just enough to keep you going all day long, so keeping them in your pocket is a smart idea.

10 Best Nuts for Hiking

All nuts have their own unique qualities and contain varying levels of nutrients, vitamins and health benefits. This list is made up of what many might consider the 10 best nuts for hiking as well as some of the tastiest. The measurements below are representative of 100 grams of edible nut and does not include any shells or casing.

So, here they are:


Macadamia Nuts

Macadamia Nuts

 

ENERGY: 718 cal

PROTEIN: 7.9 g

Macadamia Nuts are native to Australia but are also grown in other subtropical places like brazil and South Africa. They are one of the best nuts for hiking thanks to their high levels of calories, fiber, vitamins, and minerals. A delicious nut that, like Brazil nuts, has a good dose of selenium and helps reduce bad cholesterol. Slow releasing energy makes these nuts great for hiking.

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Pecans

Pecans

 

ENERGY: 687 cal

PROTEIN: 9.2 g

Pecans have a rich and buttery taste with a crunchy texture which makes them delicious on sweet food, but they also have some great health benefits for hikers. Packed full of energy, minerals, antioxidants, and other incredible nutrients, pecans are great for replenishing your muscles during a hike. Pecan nuts have also shown promising results in protecting the body from cancers which is just one more reason to eat these nuts.

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Walnuts

Walnuts

 

ENERGY: 651 cal

PROTEIN: 14.8 g

Walnuts have been known to mankind since around 7000 BC and make a fantastic snack for traveling by foot. They are loaded with minerals, vitamins, omega-3, and other beneficial nutrients to help your body run efficiently. Studies have shown that consumption of walnuts actually lowers bad cholesterol and increases good cholesterol as well as helping minerals be absorbed by your body. Improved metabolism and faster recovery times after strenuous treks are some other notable benefits of walnuts for hiking.

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Brazil Nuts

Brazil Nuts

 

ENERGY: 654 cal

PROTEIN: 14.3 g

Brazil Nuts, or Bertholletia excelsa as they are scientifically known, are a nutrient dense nut from South America with an unusual amount of Selenium content. A balanced mix of essential proteins, fats, carbohydrates, and fiber make this nut an excellent addition to trail mixes as it is not recommended to gorge on Brazil nuts alone. Chocolate Brazil nuts are a family favorite of ours.

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Peanuts

Peanuts

 

ENERGY: 623 cal

PROTEIN: 26 g

Peanuts are perhaps one of the most common nuts people take hiking and are also one of the cheapest. They are rich in energy and minerals, are the perfect nut to bulk up a trail mix, and come in a multitude of flavors and formats. Peanut brittle and cereal bars make a tasty snack but Peanut Butter has got to be one of the best and energy dense nut products to take camping. Get your peanuts!

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Cashews

Cashews

 

ENERGY: 561 cal

PROTEIN: 17.2 g

Cashew Nuts are full of nutritious proteins and minerals including magnesium, iron, calcium, copper, phosphorus and vitamins C, B1, B2, B3, B6, E, and K! And as if that wasn’t enough, Cashew nuts are also a good source of oleic acid (Omega-9) which helps burn fat if you are trying to shed a few pounds. Cashew nuts taste great and should be a staple nut in every hiker’s trail mix.

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Pistachios

Pistachio nuts

 

ENERGY: 594 cal

PROTEIN: 19.3 g

Pistachios are a delicious treat to snack on both for their nutritional qualities and unique taste. The ideal form to buy pistachios in is unshelled and unsalted for both storage and a healthy sodium intake. They are one of the few nuts that have almost a complete profile of nutrients that humans need to stay healthy/alive. A fantastic all-rounder that should be a part of your regular diet let alone your trail mix for hiking.

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Hazelnuts

Hazelnuts

 

ENERGY: 634 cal

PROTEIN: 12.6 g

Hazelnuts have a fairly sweet flavor and contain lots of healthy fats, phytochemicals, and vitamins B and E. Rich in Magnesium and manganese, hazelnuts also support muscle, bone and joint health for a full day of hiking. Typically eaten raw instead of roasted, these healthy nuts retain all of their natural properties.

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Almonds

Almonds

 

ENERGY: 598 cal

PROTEIN: 18.6 g

Almonds have multiple benefits to your health and are high in Vitamin E which is an immunity booster and antioxidant. The high concentration of monounsaturated fats are particularly good for your heart, bones, skin, blood sugar levels, and cognitive performance. Found in lots of baked goods, almonds have a distinct flavor that adds a punch to any hikers nut mix.

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Pine Nuts

Pine Nuts

 

ENERGY: 552 cal

PROTEIN: 31.1 g

Pine nuts are actually seeds from pine tree cones but I have included them on the list because they possess some good qualities. High levels of protein, monounsaturated fat, iron, and magnesium can help boost your energy and improve your bodies ability to absorb nutrients. The sweet nutty taste has made them a delicacy on menus around the world and taste great when added to salads, hot food, and trail mix (in moderation).

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Some useful sites I used when researching this article are foodscience.wikispaces.com, foodnutritiontable.com, organicfacts.net, and outdoorherbivore.com

 

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