Per 1oz serving (a little more than a quarter cup, less than a third) you will have 161 calories and many nutrients. This includes 5.9g of protein, 7% of your recommended daily value of calcium and 6% for iron (based on a 2000 calorie a day diet). Of the fat, the majority is monounsaturated fat, but you are also getting some of the awesome omega fatty acids which are essential. You will also take in a good share of vitamin E and they are reported to be mildly anti-inflammatory.
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