Nearly all nuts are high in monounsaturated fats and offer an excellent source of protein and vitamins and minerals such as magnesium, calcium, copper, zinc, selenium, and folate.But, coming back to calorie content again, what you get with nuts is a real 'bang for your buck', great benefits that come with a fantastic low GI form of lasting, satiating energy Donuts Places Near Me. Similarly, mixed grain bread with linseed or pumpkin seeds is a great source of wholesome energy, but 1 slice of this is around 230 calories.