The Gourmet-O-Matic tm Nuts Substitutions Guide

The Gourmet-O-Matic ^tm Nuts and Seeds Substitutions Guide

Nuts and seeds are ways to add oil, which is the same as fat, and texture to dishes.

There are two textures that nuts and seeds predominantly add to foods.

The first is crunch.

The second, which is related to the nut's/seed's fat content, is the "mouth feel" of smooth or creamy. Generally speaking, the higher the fat content, the smoother and creamier chewing the nut or seed will feel.

Please note the following in the Nuts and Seeds Substitutions Chart:

1. Note that seeds are included with nuts. The fact is that seeds are nuts and vice versa, scientifically speaking.
2. Caloric content is provided for each item. A gourmet cook who is trying to keep track of the Calories he, she or his/her family consumes, might opt for a lower Calorie choice in lieu of a higher Calorie choice. For example, dry roasted nuts will have fewer Calories than their oil roasted counterparts.
3. Nuts and seeds are first listed in descending order of fat content per 100 grams. 100 grams = a bit under 1/4 pound (22% of a pound, actually) or 3.5 ounces.
4. An alphabetical listing of nuts and seeds follows the examples of substitutions.

The Gourmet-O-Matic ^tm approach is to create interesting meals that are as healthy as possible. This is consistent with the philosophy of The FitnessMed ^tm Guide To Healthy Eating. Keeping the number of Calories consumed lower is in concert with that, for most people.

As with all Gourmet-O-Matic ^tm Foods Substitutions Guides, the following list is non-exhaustive. It comprises foods that are readily available to most consumers.

The data are derived from the USDA National Nutrient Database for Standard Reference.

Examples using nut and seed substitutions follow the chart.

Name of Food - Listed by Fat Content	Total Fat per 100 grams	Calories per 100 grams

Nuts,pilinuts,dried	79.55	719
Macadamia nuts,dry rstd,wo/salt	76.08	718
Macadamia nuts,dry rstd,w/salt	76.08	716
Macadamia nuts,raw	75.77	718
Pecans,oil rstd,wo/salt	75.23	715
Pecans,oil rstd,w/salt	75.23	715
Pecans,dry rstd,wo/salt	74.27	710
Pecans,dry rstd,w/salt	74.27	710
Pecans	71.97	691
Coconut meat,dried (desiccated),crmd	69.08	684
Nuts,pine nuts,dried	68.37	673
Brazilnuts,dried,unblanched	66.43	656
Walnuts,english	65.21	654
Coconut meat,dried (desiccated),not swtnd	64.53	660
Hickorynuts,dried	64.37	657
Hazelnuts or filberts,dry rstd,wo/salt	62.4	646
Formulated,wheat-based,all flavors xcpt macadamia,wo/salt	62.3	647
Sesame sd krnls,dried (decort)	61.21	631
Hazelnuts or filberts,blanched	61.15	629
Pine nuts,pinyon,dried	60.98	629
Hazelnuts or filberts	60.75	628
Almond butter,pln,wo/salt	59.1	633
Almond butter,pln,w/salt	59.1	633
Walnuts,black,dried	59	618
Formulated,wheat-based,unflavored,w/salt	57.7	622
Butternuts,dried	56.98	612
Sunflower sd krnls,tstd,wo/salt	56.8	619
Sunflower sd krnls,tstd,w/salt	56.8	619
Formulated,wheat-based,flav,macadamia flav,wo/salt	56.5	619
Sesame butter,tahini,from unroasted krnls	56.44	607
Mixed nuts,oil rstd,w/pnuts,wo/salt	56.33	617
Nuts,mxd nuts,w/ pnuts,oil rstd,w/ salt added	56.33	617
Mixed nuts,oil rstd,wo/pnuts,wo/salt	56.17	615
Mixed nuts,wo/pnuts,oil rstd,w/salt	56.17	615
Almonds,oil rstd,wo/salt	55.17	607
Almonds,oil rstd,w/salt	55.17	607
Sesame butter,tahini,from rstd&tstd krnls (most common type)	53.76	595
Sesame butter,tahini,krnls unspec	53.01	592
Almonds,dry rstd,wo/salt	52.83	597
Almonds,dry rstd,w/salt	52.83	597
Sunflower sd krnls,dried	51.46	584
Mixed nuts,dry rstd,w/pnuts,wo/salt	51.45	594
Mixed nuts,dry rstd,w/pnuts,w/salt	51.45	594
Sunflower sd krnls,oil rstd,wo/salt	51.3	592
Sunflower sd krnls,oil rstd,w/salt	51.3	592
Sesame butter,paste	50.87	586
Almonds,blanched	50.62	581
Beechnuts,dried	50	576
Almonds,honey rstd,unblanched	49.9	594
Sunflower sd krnls,dry rstd,wo/salt	49.8	582
Sunflower sd krnls,dry rstd,w/salt	49.8	582
Sesame seeds,whole,dried	49.67	573
Almonds	49.42	575
Cashew butter,pln,wo/salt	49.41	587
Cashew butter,pln,w/salt	49.41	587
Pumpkin&squash sd krnls,dried	49.05	559
Pumpkin&squash sd krnls,rstd,wo/salt	49.05	574
Pumpkin&squash sd krnls,rstd,w/salt	49.05	574
Sesame seeds,whl,rstd&tstd	48	565
Sesame sd krnls,tstd,wo/salt (decort)	48	567
Sesame meal,part defatted	48	567
Sesame butter,tahini,from raw&stone ground krnls	48	570
Sesame sd krnls,tstd,w/salt (decort)	48	567
Cashew nuts,oil rstd,wo/salt	47.77	580
Cashew nuts,oil rstd,w/salt	47.77	581
Sunflower sd butter,wo/salt	47.73	579
Sunflower sd butter,w/salt	47.73	579
Watermelon sd krnls,dried	47.37	557
Coconut meat,dried (desiccated),tstd	47	592
Cashew nuts,dry rstd,wo/salt	46.35	574
Cashew nuts,dry rstd,w/salt	46.35	574
Pistachio nuts,dry rstd,wo/salt	45.97	571
Pistachio nuts,dry rstd,w/salt	45.97	568
Pistachio nuts,raw	45.39	562
Nuts,cashew nuts,raw	43.85	553
Seeds,flaxseed	42.16	534
Safflower sd krnls,dried	38.45	517
Sesame flour,high-fat	37.1	526
Cottonseed krnls,rstd (glandless)	36.29	506
Coconut meat,dried (desiccated),swtnd,shredded	35.49	501
Coconut crm,raw (liq expressed from grated meat)	34.68	330
Coconut meat,raw	33.49	354
Coconut meat,dried (desiccated),swtnd,flaked,cnd	31.69	443
Acorns,dried	31.41	509
Chia seeds,dried	30.75	490
Acorn flour,full fat	30.17	501
Coconut meat,dried (desiccated),swtnd,flaked,packaged	27.99	456
Almond paste	27.74	458
Acorns,raw	23.86	387
Coconut milk,raw (liq expressed from grated meat&h2o)	23.84	230
Coconut milk,cnd (liq expressed from grated meat&h2o)	21.33	197
Coconut milk,frz (liq expressed from grated meat&h2o)	20.8	202
Pumpkin&squash seeds,whl,rstd,wo/salt	19.4	446
Pumpkin&squash seeds,whl,rstd,w/salt	19.4	446
Nuts,cocnt crm,cnd,swtnd	16.31	357
Sesame flr,part defatted	11.89	382
Cottonseed flr,part defatted (glandless)	6.2	359
Breadfruit seeds,raw	5.59	191
Cottonseed meal,part defatted (glandless)	4.77	367
Sisymbrium sp. Seeds,whl,dried	4.6	318
Chestnuts,european,dried,unpeeled	4.45	374
Chestnuts,european,dried,peeled	3.91	369
Breadfruit seeds,roasted	2.7	207
Safflower sd meal,part defatted	2.39	342
Breadfruit seeds,boiled	2.3	168
Chestnuts,european,raw,unpeeled	2.26	213
Chestnuts,european,rstd	2.2	245
Ginkgo nuts,dried	2	348
Lotus seeds,dried	1.97	332
Chestnuts,chinese,dried	1.81	363
Sesame flour,low-fat	1.75	333
Seeds,breadnut tree seeds,dried	1.68	367
Ginkgo nuts,raw	1.68	182
Ginkgo nuts,canned	1.62	111
Sunflower sd flr,part defatted	1.61	326
Cottonseed flr,lofat (glandless)	1.41	332
Chestnuts,european,bld&stmd	1.38	131
Chestnuts,european,raw,peeled	1.25	196
Chestnuts,japanese,dried	1.24	360
Chestnuts,chinese,roasted	1.19	239
Chestnuts,chinese,raw	1.11	224
Seeds,breadnut tree seeds,raw	0.99	217
Chestnuts,japanese,rstd	0.8	201
Chestnuts,chinese,bld&stmd	0.76	153
Chestnuts,japanese,raw	0.53	154
Lotus seeds,raw	0.53	89
Coconut h2o (liq from coconuts)	0.2	19
Chestnuts,japanese,bld&stmd	0.19	56

Example - if you make a side dish with pineapple, build on the "Hawaiian" theme by adding a few macadamia nuts to it or the entree.

Example - substitute peanuts for almonds in the Almond-Cilantro Chutney to an entree made with "Chinese spices" for a different "Oriental" experience.

Name of Food - Alphabetical Listing	Calories per 100 grams	Total Fat per 100 Grams

Acorn flour,full fat	501	30.17
Acorns,dried	509	31.41
Acorns,raw	387	23.86
Almond butter,pln,w/salt	633	59.1
Almond butter,pln,wo/salt	633	59.1
Almond paste	458	27.74
Almonds	575	49.42
Almonds,blanched	581	50.62
Almonds,dry rstd,w/salt	597	52.83
Almonds,dry rstd,wo/salt	597	52.83
Almonds,honey rstd,unblanched	594	49.9
Almonds,oil rstd,w/salt	607	55.17
Almonds,oil rstd,wo/salt	607	55.17
Beechnuts,dried	576	50
Brazilnuts,dried,unblanched	656	66.43
Breadfruit seeds,boiled	168	2.3
Breadfruit seeds,raw	191	5.59
Breadfruit seeds,roasted	207	2.7
Butternuts,dried	612	56.98
Cashew butter,pln,w/salt	587	49.41
Cashew butter,pln,wo/salt	587	49.41
Cashew nuts,dry rstd,w/salt	574	46.35
Cashew nuts,dry rstd,wo/salt	574	46.35
Cashew nuts,oil rstd,w/salt	581	47.77
Cashew nuts,oil rstd,wo/salt	580	47.77
Chestnuts,chinese,bld&stmd	153	0.76
Chestnuts,chinese,dried	363	1.81
Chestnuts,chinese,raw	224	1.11
Chestnuts,chinese,roasted	239	1.19
Chestnuts,european,bld&stmd	131	1.38
Chestnuts,european,dried,peeled	369	3.91
Chestnuts,european,dried,unpeeled	374	4.45
Chestnuts,european,raw,peeled	196	1.25
Chestnuts,european,raw,unpeeled	213	2.26
Chestnuts,european,rstd	245	2.2
Chestnuts,japanese,bld&stmd	56	0.19
Chestnuts,japanese,dried	360	1.24
Chestnuts,japanese,raw	154	0.53
Chestnuts,japanese,rstd	201	0.8
Chia seeds,dried	490	30.75
Coconut crm,raw (liq expressed from grated meat)	330	34.68
Coconut h2o (liq from coconuts)	19	0.2
Coconut meat,dried (desiccated),crmd	684	69.08
Coconut meat,dried (desiccated),not swtnd	660	64.53
Coconut meat,dried (desiccated),swtnd,flaked,cnd	443	31.69
Coconut meat,dried (desiccated),swtnd,flaked,packaged	456	27.99
Coconut meat,dried (desiccated),swtnd,shredded	501	35.49
Coconut meat,dried (desiccated),tstd	592	47
Coconut meat,raw	354	33.49
Coconut milk,cnd (liq expressed from grated meat&h2o)	197	21.33
Coconut milk,frz (liq expressed from grated meat&h2o)	202	20.8
Coconut milk,raw (liq expressed from grated meat&h2o)	230	23.84
Cottonseed flr,lofat (glandless)	332	1.41
Cottonseed flr,part defatted (glandless)	359	6.2
Cottonseed krnls,rstd (glandless)	506	36.29
Cottonseed meal,part defatted (glandless)	367	4.77
Formulated,wheat-based,all flavors xcpt macadamia,wo/salt	647	62.3
Formulated,wheat-based,flav,macadamia flav,wo/salt	619	56.5
Formulated,wheat-based,unflavored,w/salt	622	57.7
Ginkgo nuts,canned	111	1.62
Ginkgo nuts,dried	348	2
Ginkgo nuts,raw	182	1.68
Hazelnuts or filberts	628	60.75
Hazelnuts or filberts,blanched	629	61.15
Hazelnuts or filberts,dry rstd,wo/salt	646	62.4
Hickorynuts,dried	657	64.37
Lotus seeds,dried	332	1.97
Lotus seeds,raw	89	0.53
Macadamia nuts,dry rstd,w/salt	716	76.08
Macadamia nuts,dry rstd,wo/salt	718	76.08
Macadamia nuts,raw	718	75.77
Mixed nuts,dry rstd,w/pnuts,w/salt	594	51.45
Mixed nuts,dry rstd,w/pnuts,wo/salt	594	51.45
Mixed nuts,oil rstd,w/pnuts,wo/salt	617	56.33
Mixed nuts,oil rstd,wo/pnuts,wo/salt	615	56.17
Mixed nuts,wo/pnuts,oil rstd,w/salt	615	56.17
Nuts,cashew nuts,raw	553	43.85
Nuts,cocnt crm,cnd,swtnd	357	16.31
Nuts,mxd nuts,w/ pnuts,oil rstd,w/ salt added	617	56.33
Nuts,pilinuts,dried	719	79.55
Nuts,pine nuts,dried	673	68.37
Pecans	691	71.97
Pecans,dry rstd,w/salt	710	74.27
Pecans,dry rstd,wo/salt	710	74.27
Pecans,oil rstd,w/salt	715	75.23
Pecans,oil rstd,wo/salt	715	75.23
Pine nuts,pinyon,dried	629	60.98
Pistachio nuts,dry rstd,w/salt	568	45.97
Pistachio nuts,dry rstd,wo/salt	571	45.97
Pistachio nuts,raw	562	45.39
Pumpkin&squash sd krnls,dried	559	49.05
Pumpkin&squash sd krnls,rstd,w/salt	574	49.05
Pumpkin&squash sd krnls,rstd,wo/salt	574	49.05
Pumpkin&squash seeds,whl,rstd,w/salt	446	19.4
Pumpkin&squash seeds,whl,rstd,wo/salt	446	19.4
Safflower sd krnls,dried	517	38.45
Safflower sd meal,part defatted	342	2.39
Seeds,breadnut tree seeds,dried	367	1.68
Seeds,breadnut tree seeds,raw	217	0.99
Seeds,flaxseed	534	42.16
Sesame butter,paste	586	50.87
Sesame butter,tahini,from raw&stone ground krnls	570	48
Sesame butter,tahini,from rstd&tstd krnls (most common type)	595	53.76
Sesame butter,tahini,from unroasted krnls	607	56.44
Sesame butter,tahini,krnls unspec	592	53.01
Sesame flour,high-fat	526	37.1
Sesame flour,low-fat	333	1.75
Sesame flr,part defatted	382	11.89
Sesame meal,part defatted	567	48
Sesame sd krnls,dried (decort)	631	61.21
Sesame sd krnls,tstd,w/salt (decort)	567	48
Sesame sd krnls,tstd,wo/salt (decort)	567	48
Sesame seeds,whl,rstd&tstd	565	48
Sesame seeds,whole,dried	573	49.67
Sisymbrium sp. Seeds,whl,dried	318	4.6
Sunflower sd butter,w/salt	579	47.73
Sunflower sd butter,wo/salt	579	47.73
Sunflower sd flr,part defatted	326	1.61
Sunflower sd krnls,dried	584	51.46
Sunflower sd krnls,dry rstd,w/salt	582	49.8
Sunflower sd krnls,dry rstd,wo/salt	582	49.8
Sunflower sd krnls,oil rstd,w/salt	592	51.3
Sunflower sd krnls,oil rstd,wo/salt	592	51.3
Sunflower sd krnls,tstd,w/salt	619	56.8
Sunflower sd krnls,tstd,wo/salt	619	56.8
Walnuts,black,dried	618	59
Walnuts,english	654	65.21
Watermelon sd krnls,dried	557	47.37

Recipes using fruits can be found in The FitnessMed ^tm Guide To Healthy Eating.

The strategies used by The Gourmet-O-Matic ^tm can be found in Dr. Applebaum's meal strategy guide, The FitnessMed ^tm Guide To Healthy Eating. That book contains recipes for over 1 trillion (yes, with a "T") meal combinations.

All of Dr. Applebaum's books can be found here.

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