Pili nuts are nutrient-dense tree nuts native to Southeast Asia and the Philippines. They are known for their buttery texture, high fat content, and rich nutrient profile, making them popular among those following low-carb and keto diets. While pili nuts offer numerous health benefits such as heart support and improved energy levels, their high-calorie content and cost should be considered.
Pili Nuts Nutrition Facts: Pros and Cons
A one-ounce (28 grams) serving of pili nuts provides approximately 200 to 220 calories, 1 to 2 grams of carbohydrates, 1 gram of fiber, less than 1 gram of sugar, 3 grams of protein, and 22 to 24 grams of fat, with most of the fat being monounsaturated and polyunsaturated. They are rich in magnesium, phosphorus, vitamin E, and antioxidants, which support muscle function, bone health, and immune defense. Additionally, the benefits of pili nuts include enhancing cognitive functions and supporting overall brain health, making them a valuable addition to a healthy diet.
What are Pili Nuts?
Pili nuts are a unique type of tree nut that hail from the pili tree (Canarium ovatum), which is native to the lush regions of Southeast Asia and Northern Australia. These towering evergreen trees can reach impressive heights of up to 80 feet and are known for their prolific yield, producing over 300 pounds of nuts annually. The pili tree thrives in tropical climates and cannot withstand frost, making it a true tropical species.
The nuts themselves are encased in a black, teardrop-shaped pulp with a tough brown shell. Inside, you’ll find the edible nut, which boasts a delicate skin that is typically removed before consumption. Pili nuts are celebrated for their rich, buttery flavor and creamy texture, making them a delightful addition to various dishes or a satisfying snack on their own.
Nutritional Profile of Pili Nuts
Pili nuts are a powerhouse of nutrition, offering a wealth of essential nutrients in every bite. A one-ounce (28g) serving of these nutrient-dense nuts provides:
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Energy: 718 kcal
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Carbohydrates: 7.5g
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Protein: 14.5g
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Fat: 69.5g
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Fiber: 3.5g
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Sugar: 0.5g
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Sodium: 0.5mg
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Potassium: 1200mg
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Magnesium: 150mg
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Phosphorus: 300mg
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Calcium: 20mg
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Iron: 2.5mg
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Zinc: 1.5mg
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Vitamin A: 0.5mg
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Vitamin C: 0.5mg
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Vitamin E: 0.5mg
In addition to these impressive nutritional values, pili nuts are a rich source of various exogenous amino acids, including arginine, glutamic acid, and aspartic acid. Their low carbohydrate content makes them an excellent choice for those following a ketogenic diet. With their high levels of healthy fats, protein, and essential nutrients, pili nuts are truly a nutrient-dense food that supports overall health and well-being.
Health Benefits of Pili Nuts
Pili nuts are one of the highest-fat nuts, making them an excellent source of energy for those following keto or low-carb diets. They are the lowest carb nut, emphasizing their suitability for ketogenic diets. They are naturally low in carbohydrates and sugar, helping to maintain stable blood sugar levels. They provide magnesium, phosphorus, and vitamin E, which contribute to muscle recovery, bone strength, and skin health. The nutrients in pili nuts also support brain health and cognitive function. They contain antioxidants that help reduce oxidative stress and inflammation in the body. Additionally, the nutrients in pili nuts can support the immune system. Their creamy, buttery texture makes them easy to digest, and they are less likely to cause bloating compared to other nuts.
Cons of Pili Nuts
Pili nuts are high in calories, meaning excessive consumption may lead to weight gain if not eaten in moderation. While pili nuts are high in healthy fats, they also contain saturated fat, which should be consumed in moderation. They are relatively low in protein compared to other nuts, making them less ideal as a primary protein source. They are one of the most expensive nuts due to their limited growing regions and labor-intensive harvesting process. Some individuals may experience allergic reactions, similar to other tree nuts, and should consume them cautiously.
Buying and Storing Pili Nuts
While pili nuts may not be widely available in local stores, they can be easily found online through specialty food retailers. When purchasing pili nuts, it’s important to select nuts that are fresh, dry, and free from any signs of mold or insect damage. To preserve their nutritional value and flavor, store pili nuts in an airtight container in a cool, dry place.
Given their high-calorie content, it’s best to enjoy pili nuts in moderation as part of a balanced diet. By following these simple storage tips, you can ensure that your pili nuts remain fresh and delicious, ready to provide their unique health benefits whenever you need a nutritious snack.
Conclusion
Pili nuts are a rich source of healthy fats, low in carbs, and packed with essential nutrients, making them an excellent option for keto and low-carb diets. However, their high-calorie content, lower protein levels, and high cost mean they should be eaten in moderation as part of a balanced diet.
FAQs
Are pili nuts good for weight loss?
Yes, they are low in carbs and high in healthy fats, which promote satiety, but portion control is important due to their high calorie content.
Are pili nuts keto-friendly?
Yes, they are one of the best nuts for keto diets, as they are high in fat and extremely low in carbohydrates.
Do pili nuts have nutritional value?
Yes, but at only 3 grams per serving, they are lower in protein than almonds, peanuts, or cashews.
Are pili nuts good for digestion?
Yes, they are easy to digest and less likely to cause bloating compared to some other nuts.
How do pili nuts compare to macadamia nuts?
Both are high in healthy fats, but pili nuts are even lower in carbs and higher in magnesium than macadamia nuts. Compared to Brazil nuts, pili nuts have a different nutrient profile but are also rich in selenium, which is beneficial for thyroid health.
When roasted, pili nuts share a flavor resemblance to pine nuts, although they are distinct in origin and characteristics.
Are pili nuts expensive?
Yes, they are one of the most expensive nuts due to their labor-intensive harvesting process and limited growing regions.
Can I eat pili nuts every day?
Yes, but due to their high calorie and fat content, it is best to eat them in moderation.
How can I use pili nuts in my diet?
They can be eaten raw, roasted, blended into nut butter, or added to salads, smoothies, and keto desserts. Pili nuts offer numerous health benefits, such as cognitive enhancement, energy boosts, and serving as a protein source, making them a versatile addition to various dishes.
The pili nut has a unique taste profile, often described as a combination of pumpkin seeds and cashews. Pili trees, native to regions like Northern Australia and the Philippines, particularly thrive in volcanic areas, contributing to the unique characteristics of the pili nuts harvested from them.
Incorporating pili nuts into one's diet can positively influence blood pressure levels, leading to significant reductions and improvements in heart health.
