A handful of nuts is generally considered about 30 grams (or 1 ounce), but the actual number of nuts varies significantly by type, ranging from around 9 walnuts or 10 Brazil nuts to 20-30 almonds or up to 40 peanuts, providing a quick, healthy serving of protein, fiber, and fats.
Combining all nut types, the median 'handful' was 36.3 g, compared to 28.7 g for the estimated '30 g serving' and 24.8 for the 'usual serving'. The 'large handful' was approximately double the 'handful' (61.3 g), whereas the 'small handful' was about half (16.7 g).
A 30g serve of nuts is equivalent to around: 20 almonds. 10 Brazil nuts. 15 cashews.
Worst nuts for your diet
Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories - 200 each - along with the lowest amounts of protein and the highest amounts of fats.
Recommended daily serving of nuts
The Australian Dietary Guidelines recommend 30 grams of nuts on most days of the week for adults. As all nuts have a similar nutrient content, a wide variety of nuts can be included as part of a healthy diet. One serving is approximately 30 grams – or 1/3 of a cup (or one handful).
The healthiest nuts for weight loss include almonds, pistachios, and walnuts because they have over 4 g of protein, 2-4 g of fiber, and heart-healthy unsaturated fats in 1 oz. These nutrients work together to promote fullness without excessive calories.
In general, it is safe and beneficial to eat one ounce of most nuts (not Brazil nuts) per day but portion control is essential to avoid side effects and consuming more calories than you need,” says Jessica Jurcak, registered dietitian and Manager of Whole Health and Well-Being for University Hospitals.
Most experts recommend 20–30 grams (about 15–20 whole cashews) per day. This amount gives you the benefits of cashew nuts without excess calories. More than 50 grams daily can add up quickly and may cause weight gain in some people.
Nuts like almonds and walnuts contain healthy fats, protein, and fiber. These nutrients help increase satiety, regulate hunger hormones, and speed up fat burning.
When it comes to nuts, Walnut is considered to be the king of nuts. Good for health, the heart, and the brain, Walnut is packed with antioxidants that help prevent plenty of diseases and even slow down the process of ageing.
Conclusion: The Best Time to Eat Almonds for Maximum Health Benefits
Almonds and other nuts
Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease.
There's no single "healthiest" nut; they all offer unique benefits, but almonds, walnuts, and Brazil nuts are often top contenders, with almonds providing Vitamin E and calcium, walnuts rich in omega-3s, and Brazil nuts offering a powerhouse of selenium. The best approach is often eating a variety, choosing unsalted options, to get a broad spectrum of nutrients like healthy fats, fiber, vitamins, and minerals for heart, brain, and overall health.
In addition, some nuts and seeds are high in alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid, says Marisa Moore, an Atlanta-based registered dietitian-nutritionist. Some nuts are rich in magnesium, l-arginine and vitamin E, which may also play a role in keeping inflammation under control.
There's no single "least healthy" nut, as all are nutritious in moderation, but macadamia nuts and pecans are highest in calories, fat, and saturated fat, while lowest in protein, making them less ideal for calorie-counters. Conversely, peanuts can be problematic due to aflatoxin risks, and Brazil nuts offer too much selenium in large doses. The unhealthiest choice depends on your health goals, but generally, raw, unsalted, and unroasted versions of any nut are best, eaten in controlled portions.
The ideal times to eat nuts and dried fruit are breakfast, together with, for example, yoghurt, fresh fruit and muesli, or as a mid-morning or mid-afternoon snack. In fact, in these moments our body needs energy to start the day and to arrive at the main meals without incurring energy drops.
Earth-grown proteins such as beans, nuts, and seeds tend to be good sources of fiber and healthy fats, including omega-3 fatty acids. But eat in moderation: some nuts and seeds, including chia and almonds, are high in oxalates, which contribute to kidney stones. Soybeans, pecans, and flax seeds are nice alternatives.
The worst options are to the right, pistachio and (especially) cashew nuts. Be very careful with these nuts if you're trying to maintain a ketogenic diet, as the carb grams will quickly add up. Just two handfuls of cashews contain 20 grams, the daily allowance on a strict low carb diet.
High amounts of protein and fiber in nuts may also increase thermogenesis and resting energy expenditure. Dietary fiber (especially viscous fiber) in nuts delays gastric emptying and subsequent absorption that potentially suppresses hunger and promote healthy gut microbiome that improves energy metabolism.
No, nuts are not classed as fruits or vegetables and therefore do not count towards your 5-a-day. Nuts and seeds are considered healthy sources of fat and are beneficial in their own right, containing many of the minerals we need to stay healthy as well as heart-healthy unsaturated fat and fibre.
GI woes like gas, bloating, and diarrhea may occur
It's a common side effect, thanks to compounds in nuts called phytates and tannins, which make them difficult to digest. And eating too much fat, which is found abundantly in nuts, in a short period of time can even lead to diarrhea, Alan R.
A healthy handful (30g) of nuts each day supports good health. But what does a 30g serve of nuts actually look like? A 30g serve of nuts is equivalent to around: 20 almonds.