A serving of nuts is one of the fastest, and healthiest, ways to stop an attack of the munchies in its tracks. They are high in fiber, protein, and heart-healthy fats to fill you up and suppress hunger longer. But that doesn’t mean you should start eating almonds all day long. Even healthy fats should be consumed in moderation.
The common recommendation is to stick to a handful of nuts per day, which is about an ounce. But that’s pretty vague; what size hand are we talking about, anyway? To make it easy, we measured out a one-ounce serving of several types of nuts to show you what a proper portion looks like. Keep in mind, nuts vary in size and weight, so these pictures are just a guideline, but they are a great place to start.
Raw, unsalted nuts are the best choice. Salted nuts can be high in sodium, and nuts that are commercially roasted can be high in added fats, canceling out any nutritional benefits they might have. Raw nuts are delicious, but if you’re used to the salted or flavored kinds, they may take some getting used to. Add a little flavor with these recipes for Cinnamon Roasted Almonds and Spiced Nuts.
Almonds = about 23 per ounce
Although almonds aren’t the most protein-dense nut on this list so how many are in an ounce? A serving of almonds has six grams per one ounce. Bonus: A recent study found that eating almonds every day may help prevent weight gain.
Cashews = about 18 per ounce
With 155 calories per serving, cashews are one of the lowest calorie nuts and provide 98% of the recommended daily value for copper. Native to coastal Brazil, they belong to the same family as the mango and pistachio nut.
Walnuts = about 14 halves per ounce
Choose walnuts with their skin intact. Their skins contain a high concentration of phenols, antioxidants which are thought to protect against cancer and heart disease.
Macadamia Nuts = about 12 per ounce
Coveted for their sweet, buttery flavor, macadamia nuts are among the fattiest of all nuts. But that fat is exactly what makes them so good for you. Studies have found that the combination of fatty acids in macadamia nuts can lower bad cholesterol and the risk of cardiovascular disease.
Hazelnuts = about 21 per ounce
These nuts are good for more than just making Nutella. They’re high in vitamin E, which has been shown to protect skin against premature aging.
Pistachios = about 49 per ounce
Pistachios make a great snack because you can eat so many of them! Buy them in the shell, which slows down snacking and helps you feel satisfied by the time you finish munching. Your insides will thank you. Eating pistachios has been shown to improve intestinal health.
Pecans = about 19 per ounce
Pecans are native to the United States and were an important part of the diet of native peoples and early settlers. You’ll want to make them part of your healthy diet, too. Try them as a topping to your oatmeal, or make this incredible Sweet Potato and Pecan Pie.
Brazil Nuts = about 6 per ounce
Selenium might not be the most talked about mineral, but studies have found that it can potentially protect against cancer and aid with thyroid disorders. Brazil nuts contain more selenium per ounce than any other food.
Peanuts = about 42 per ounce
Peanuts might not be the first thing that come to mind when you think of protein, but one ounce of these legumes contains seven grams of it. They’re also a good source of folate, a mineral essential for brain development.