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If you look closely, you’ll find the word nut nestled right in the word nutrition. It’s like a little hint that nuts must be good for you. And guess what? They totally are!
Nuts are a healthy staple in many eating plans, including Mediterranean, plant-based, keto, heart-healthy, and more. They offer an abundance of essential vitamins, minerals, and healthy fats, making them an excellent addition to your meals. Plus, they are a super convenient and shelf-stable food, making them a popular choice for snacks as well.
With so many pros, it’s no wonder health experts often recommend a handful of nuts. But what exactly does a “handful” mean? Here’s our quick and useful guide to help you grasp the number of nuts that make up a standard 1-ounce serving size.
A Handy Reference for Portioning Nuts
A standard 1 oz (28 gram) serving of nuts contains between 160 and 200 calories, of which 80% to 90% is composed of fat.
1. Almonds:
Recommended Serving Size: About 23 almonds.
Nutritional Highlights: Rich in protein, fiber, vitamin E, riboflavin, and calcium.
About 160 calories
2. Walnuts:
Recommended Serving Size: Approximately 14 walnut halves.
Nutritional Highlights: An excellent source of omega-3 ALA, great for brain health.
About 185 calories
3. Cashews:
Recommended Serving Size: About 18 cashews.
Nutritional Highlights: Good source of iron, copper, vitamin K, and zinc.
About 155 calories
4. Pistachios:
Recommended Serving Size: Around 49 pistachios.
Nutritional Highlights: Rich in antioxidants and a complete plant-based protein.
About 160 calories
5. Peanuts:
Recommended Serving Size: Approximately 28 peanuts.
Nutritional Highlights: An excellent source of niacin, manganese, and protein.
About 160 calories
6. Hazelnuts (Filberts):
Recommended Serving Size: About 18 hazelnuts.
Nutritional Highlights: A good source of folate, Vitamin E, and manganese.
About 175 calories
7. Brazil Nuts:
Recommended Serving Size: Around 5 Brazil nuts.
Nutritional Highlights: Abundant in selenium, an essential mineral for the body, as well as phosphorus and magnesium.
About 190 calories
8. Macadamia Nuts:
Recommended Serving Size: Savor 10 to 12 macadamia nuts.
Nutritional Highlights: Excellent source of copper and manganese.
About 200 calories
9. Pecans:
Recommended Serving Size: Approximately 20 pecan halves.
Nutritional Highlights: Good source of Vitamin A, Vitamin E, and fiber.
About 200 calories
10. Pine Nuts:
Recommended Serving Size: Use about 167 pine nuts.
Nutritional Highlights: Rich in vitamin E, copper, and manganese.
About 190 calories
11. Chestnuts:
Recommended Serving Size: Enjoy around 15 roasted chestnuts (1 ounce).
Nutritional Highlights: Low in fat compared to other nuts and a good source of fiber.
About 50 calories
The Bottom Line
The next time you feel like munching on nuts, go ahead and enjoy their amazing taste while knowing you’re giving your body a boost of essential nutrients, too. Whether at meals or snacks, nuts can make a delightful and healthy addition to your everyday eating habits.
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