Posted by Fastachi on Jun 20th 2024


Are you thinking of tasty and filling snacks you can munch on during the day? It must also be healthy and nutrient-dense to  support your weight loss journey or be a safer alternative to junk. Nuts are the answer, known for their yummy taste, versatility, and healthy goodness. You can easily get hooked, nibbling and snacking on them, forgetting that the calories keep building up. They are a fan favorite for many reasons, but there’s one problem: finding the healthy serving size of nuts per day. So, what is a healthy portion?

Why Does the Serving Size of Nuts Matter?

Nuts come to mind when you are thinking of healthy snacks. They are a basic part of many diet types worldwide, including plant-based and  Mediterranean eating plans. Besides their great taste, they are loved for their convenience and high shelf life, so you can never go wrong with having them in your pantry and eating them whole or adding them to various foods. 

The best part is that there are so many types of nuts to choose from, each with a unique taste and individual nutrient content. When consumed in small amounts, especially in the  right mixed nuts serving size, they provide proteins, fiber, and healthy fat. The only challenge is that, like any other food type, nuts also contain calories, explaining why you should be cautious with the serving. 

The high fat content increases their calorie levels, so experts are quick to warn against the dangers of overindulging in them.  Nuts have many health benefits, they are yummy, versatile, and easy to carry around, and chances of mindless snacking are high. You may end up popping many of them in a single sitting on several occasions without much thought, and that can set you back if your plan is weight loss or keeping your calorie levels in check. You want to limit your calorie intake for every meal, so you should know the best nuts portion size.

Serving Size of Almonds

Almonds should be at the top of your list if you are looking for great-tasting nuts that are rich in proteins and work wonders to keep you feeling full. Besides, they also boast of the highest levels of fiber, potassium, and healthy fats, which is all you need in a serving. As for the benefits involved, almonds help check cholesterol levels and promote a healthy heart. Given the 160-calorie level, experts will always recommend almond portion size of around an ounce of serving, which is about 23 almonds.

serving size of almonds

Serving Size of Walnuts

Walnuts usually come in three forms, with the English walnuts being the most popular in the country. With only an ounce, which is the recommended healthy walnuts serving size serving, or 14 halves, you will consume around 185 calories, which also translates to 4g of proteins, 2g fiber, and 18g fats. Apart from that, walnuts are also famous for their high omega-3 content, as well as phytonutrients, which are vital for fighting diseases like cancer. One more advantage is that they help lower the chances of cardiovascular complications and reduce inflammation. As for a healthy walnut portion size, you will only need to eat an ounce, equivalent to around 14 halves.

Serving Size of Cashews

If you love eating nuts then  cashews are a top favorite. They are the seeds that come from the cashew tree and are originally from Brazil. Like other types, these are also fully packed with nutrients, which makes them some of the best options when you are planning to shed or maintain your weight. One aspect that stands out is that cashews contain polyphenols, which are game-changers for boosting joint health. They contain around 155 calories, so a healthy cashew portion size should be at least 18 cashew nuts.

cashew serving size

Serving Size of Pistachios

Do you prefer shelled or unshelled pistachios? Either way,  pistachio nuts are yummy treats, have numerous health benefits and a bonus is that they rank high in terms of containing antioxidants. What is the right nuts portion size? You may ask. One ounce of pistachios is enough to meet your daily needs because it contains around 155 calories, 13g of fat, 6g proteins, and 3g fiber. That means that 50 pieces of pistachios are enough f or a serving.

Serving Size of Peanuts

Peanuts are world-famous, and it is easy to tell why. For starters, they have a unique way of growing, which makes them technically legumes. Instead of growing on the tree or plant as you would expect from a typical nut, peanuts grow inside the ground. About the nutrient content, they are an excellent source if you need manganese, proteins, niacin, potassium, and magnesium, among other vitamins. With a single ounce or around 28 peanuts, you are sure to receive a perfect serving of 170 calories, 14g fat, 7g proteins, and 2g fiber.

peanuts serving size

Serving Size of Hazelnuts (Filberts)

Macadamia nuts are a fan-favorite because they are huge and taste amazing, so they are the go-to if you are looking for the best option for your mixed nuts portion size. As for the nutritional benefits, you can count on them to provide a boost of manganese and copper, which are exceptional for your bone health. What is a healthy amount to take? A single ounce containing around 10-12 nuts is enough.

Serving Size of Pecans 

Last on the list is pecan, a top option when you need a quick and light snack. The same as other nuts, pecans also contain high levels of nutrients and can be used in various recipes. You only need an ounce for pecan serving size, which means approximately 20 halves of pecans. 


Nuts in various forms are tasty, filling, and rich in protein, fiber, and other nutrients, so they are a favorite for weight loss. However, they are tiny, yummy treats that you may find yourself overindulging or snacking on a handful several times a day. Considering they are also calorie-rich foods, you must be careful with your servings. Ensure you only snack on one ounce per serving, whether a single type or mixed nuts.


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