| 1/2 cup, cooked | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) | Mg (%DV) |
|---|---|---|---|---|---|---|
| White, long grain | 105 | 2 | 0 | 22 | <1 | 2.4% |
| White, short grain | 135 | 2 | 0 | 29 | <1 | 2.1% |
| White, converted | 95 | 2 | 0 | 21 | 1 | 1.8% |
| Basmati (white) | 90 | 2 | 0 | 21 | <1 | 2.4% |
| Jasmine (white) | 105 | 2 | 0 | 22 | <1 | 2.4% |
| Brown, long grain | 125 | 3 | 1 | 26 | 1.5 | 9.8% |
| Brown, medium grain | 110 | 2 | 1 | 23 | 2 | 10.7% |
| Brown, converted | 115 | 2 | 1 | 24 | 1.3 | 7.6% |
| Black rice | 115 | 3 | 1 | 23 | 1 | ~ |
| Red rice | 110 | 2 | 1 | 23 | 2 | ~ |
| Wild rice | 85 | 3 | 0 | 18 | 1.5 | 6.5% |
This week’s Nutrition Diva podcast is all about the pili nut, the latest entry into the superfood derby. Below is a chart showing how they stack up to other nuts nutritionally.
| 1 oz/30 g provides: | Pili nuts | Almonds | Walnut | Peanut | Cashew | Macadamia | Coconut |
|---|---|---|---|---|---|---|---|
| Calories | 200 | 164 | 185 | 161 | 157 | 204 | 101 |
| Fat | 22 g | 14 g | 18 g | 14 g | 12.5 g | 21.5 g | 9.5 g |
| Saturated | 10 g | 1 g | 2 g | 2 g | 2 g | 3 g | 8.5 g |
| Monounsat. | 10 g | 9 g | 2.5 g | 7 g | 7 g | 17 g | 1.4 g |
| Omega 3 | -- | -- | 2.5 mg | -- | -- | -- | -- |
| Protein | 3 g | 6 g | 4 g | 7.5 g | 5 g | 2 g | 1 g |
| Fiber | 1 g | 3.5 g | 2 g | 2.5 g | 1 g | 2 g | 2.5 g |
| Vitamin E | 10 mg | 7 mg | 0 | 2 mg | -- | -- | - |
| Calcium | 40 mg | 76 mg | 28 mg | 26 mg | 10 mg | 24 mg | 4 mg |
| Magnesium | 85 mg | 76 mg | 45 mg | 48 mg | 83 mg | 37 mg | 9 mg |
Catherine writes:
“Virtually everyone says to cut down on processed foods. It’s one of the few things everyone from different camps generally agrees on. Yet a large number of nutrition “influencers” recommend smoothies that include protein pea powder, or “beef powder”. How the heck are those not processed food?”
You’re right: Pea protein and beef powder (yuck) would both be considered processed foods. As would soy or almond milk, yogurt, or frozen strawberries.
Virtually everything we eat is processed to some degree. Perhaps it’s helpful more to think of processing on a spectrum. A grape still on the vine would be at one end and a grape-flavored jelly bean on the other. Somewhere in between those extremes would be raisins, grape juice, and grape jelly.
The goal is not to completely eliminate processed foods (which wouldn’t even be possible). It’s more realistic to think about choosing foods that are closer to the less processed end of the spectrum as often as we can.
Rather than painting all processed foods with the same brush, it’s also worth considering what the purpose of the processing is. Is it to concentrate the sugar, increase the intensity of the flavor, or otherwise create a product that hyper-stimulates the reward centers of the brain? Is it to increase the profit margin of a cheap ingredient?
Or does it serve to extend shelf life, increase the nutritional value of a food, improve its digestibility, or make a nutritious food safer or more convenient to prepare?
Obviously, the processing required to turn peas or whey into protein powder serves a different purpose than the processing required to turn an ear of corn into a bag of Cool Ranch Doritos.
If you enjoy smoothies, you can consider whether the benefit of the additional protein justifies the use of a somewhat processed ingredient like protein powder. Your answer might depend on how easy it is for you to meet your protein needs from other foods in your diet.
Either way, though, even though it is somewhat processed, a smoothie would be closer to the less processed end of the spectrum than a strawberry-flavored McFrosty.
I received the following email from a frustrated user of the Nutrition GPA app. I’m posting it here, along with my response, in case other app users might find it useful as well.
“I have been somewhat frustrated with the scores I’ve been getting on the Nutrition GPA app. I know I definitely do not eat enough fresh fruits and vegetables some days. But I think my diet is very good otherwise–just not in ways the app measures!
“For instance, I don’t eat any meat, I eat no dairy on an average day, I rarely eat eggs, I obsess over sodium, I rarely eat baked goods–and when I do, they’re homemade, low sugar, low sodium, dairy-free, etc., and the only white flour I eat is in baguettes, Portuguese rolls, or occasional pasta. Nevertheless, I’m getting Cs and even a D!”
How does the Nutrition GPA assess your diet?
There are also a few things that you DIDN’T mention. But if you are frequently having more than one alcoholic drink, more than 25 grams of added sugar, eating fried foods and/or you rarely eat fish, legumes, and nuts, this will drag down your Nutrition GPA.
Q. I buy wild blueberries because I assume they are not treated with pesticides. Am I correct about this?
A. Not necessarily. It’s possible that growers may cultivate “wild” blueberries for the commercial market and they may apply pesticides to reduce weeds or insects. (Here, for example, is some information from the Maine Extension for farmers who want to improve the yield of their wild blueberry crops.
For that matter, wild blueberries growing next to a farm could potentially be exposed to pesticides used on other crops.
Socca is a flatbread made from chickpea flour and is one of our favorite weekday suppers. Grain and gluten free and rich in protein and fiber. You can top it however you like or just eat it plain. Here’s a quick video tutorial. (Instructions below.)
Combine 1 cup chickpea flour, 1 cup water, 2 cloves crushed garlic, 1 tablespoon olive oil, and 1 teaspoon each salt and fresh ground pepper. Whisk until blended and let sit for 1 hour.
Meanwhile, slice 1-2 onions, toss with olive oil and and place in a cast iron or ovenproof skillet. Roast in a 400 degree oven for 15 minutes.
Pour the batter over the onions, turn up the oven to 500 degrees and return the pan to the oven. Bake for around 15 minutes, or until it’s starting to brown at the edges.
Slide the socca onto a cutting board and gently flip it over. At that point, you can cut into pieces and serve as an appetizer or with soup or salad. Or, slide it back onto the pan, top with veggies and cheese and run it under the broiler to melt the cheese.
This table shows the amount of protein per serving of several common foods.
Note that the standard serving size for meat is 3 ounces, which is considerably smaller than the portions you may be used to seeing. A 3-ounce serving of meat is about the size of a deck of cards.
Click here to see a table of protein density (how much protein various foods provide per calorie).
| Food | Serving Size | Protein (g) |
|---|---|---|
| Chicken breast | 3 ounces | 25 |
| Pork tenderloin | 3 ounces | 22 |
| Hamburger, lean (broiled) | 3 ounces | 22 |
| Ground turkey (broiled) | 3 ounces | 22 |
| Salmon | 3 ounces | 19 |
| Shrimp | 3 ounces | 19 |
| Tuna | Small can | 17 |
| Cottage cheese, lowfat | 1/2 cup | 14 |
| Plain yogurt | 1 cup | 12 |
| Greek yogurt | 1/2 cup | 11 |
| Tofu, firm | 1/2 cup | 10 |
| Lentils, cooked | 1/2 cup | 9 |
| Peanut butter | 2 tablespoons | 8 |
| Black beans | 1/2 cup | 8 |
| Chickpeas | 1/2 cup | 8 |
| Spaghetti, cooked | 1 cup | 8 |
| Edamame (soybeans) | 1 cup | 8 |
| Oat bran, uncooked | 1/3 cup | 7 |
| Egg | 1 large | 6 |
| Hummus | 1/2 cup | 6 |
| Egg white | 1 large | 4 |
| Quinoa, cooked | 1/2 cup | 4 |
| Brown rice, cooked | 1/2 cup | 3 |
| Whole wheat bread | 1 slice | 3 |
See also:
Quick Guide to Complementary Protein Sources
New Ways to Use Whey Protein Powder
Making your own corn tortillas is fun and easy. With just three basic ingredients, a tortilla press, and a hot skillet, you’ll be on your way to having gluten-free, delicious, soft corn tortillas in less than an hour. You can use them for enchiladas, tostadas, tacos, nachos, and more.
Here comes the fun part. Although it is easy to do, you will need to be patient if this is your first time making homemade tortillas. There are times where the dough will feel dry or soggy. All you have to do is add more water or add more masa. As you make more homemade corn tortillas, you will quickly learn and enjoy the tortilla-making process.
2 cups of Masa Harina (not regular cornmeal or corn flour)
½ teaspoon of salt
1 ½ to 2 cups of warm water
Important: Masa harina is different from regular corn flour or cornmeal. In order to create masa harina, the corn goes through a process called nixtamalization, which involves soaking it in an alkaline solution (usually lime). This changes the structure of the grain which enables it to form a dough. It also adds calcium and makes the nutrients in the grain easier to absorb. Continue reading “How to make homemade corn tortillas”