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 1-ounce 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.
2. Walnuts:
Recommended Serving Size: Approximately 14 walnut halves.
Nutritional Highlights: An excellent source of omega-3 ALA, great for brain health.
3. Cashews:
Recommended Serving Size: About 18 cashews.
Nutritional Highlights: Good source of iron, copper, vitamin K, and zinc.
4. Pistachios:
Recommended Serving Size: Around 49 pistachios.
Nutritional Highlights: Rich in antioxidants and a complete plant-based protein.
5. Peanuts:
Recommended Serving Size: Approximately 28 peanuts.
Nutritional Highlights: An excellent source of niacin, manganese, and protein.
6. Hazelnuts (Filberts):
Recommended Serving Size: About 18 hazelnuts.
Nutritional Highlights: A good source of folate, Vitamin E, and manganese.
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.
8. Macadamia Nuts:
Recommended Serving Size: Savor 10 to 12 macadamia nuts.
Nutritional Highlights: Excellent source of copper and manganese.
9. Pecans:
Recommended Serving Size: Approximately 20 pecan halves.
Nutritional Highlights: Good source of Vitamin A, Vitamin E, and fiber.
10. Pine Nuts:
Recommended Serving Size: Use about 167 pine nuts.
Nutritional Highlights: Rich in vitamin E, copper, and manganese.
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.
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.
