How Many Nuts Are in an Ounce?Aug 28, 2020
If you’re looking to stop an attack of the munchies, grabbing a serving of nuts is a great way to fill your hand — nuts contain fiber, protein, and heart-healthy fats. But that doesn’t mean you should start eating almonds all day long — even healthy snacks should be consumed in moderation.
You might’ve heard the common recommendation 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? And how many almonds — and other nuts — are in a one-ounce serving?
Read on to find out how many nuts you should pour out into your hand — and to see quick and easy photos of serving sizes for each type of nut. (Keep in mind that nuts vary in size and weight, so these pictures are just a general guideline.)
It takes about 23 almonds to make up an ounce, which will get you about six grams of protein. Bonus: A recent study suggested that almonds are indeed a filling, healthy option that don’t necessarily cause weight gain. (As always, portion control is key.)
About 18 cashews will yield a one-ounce serving, and about 157 calories. Native to coastal Brazil, cashews belong to the same family as the mango and pistachio nut.
You’ll hold about 14 walnut halves to get an ounce, which will net you about 185 calories and more than four grams of protein. Go for walnuts with their skins intact — their skins are believed to contain the phenols, which are thought to provide numerous health benefits.
Coveted for their sweet, buttery flavor, macadamia nuts are among the fattiest of all nuts — and the tastiest. You’ll want to pour about 10 to 12 into your palm for one ounce, which adds up to about 204 calories.
Hazelnuts are good for more than just making Nutella. They contain a significant amount of vitamin E, providing nearly 20 percent of the daily recommended intake. It’ll take about twenty-one hazelnuts to make one ounce, and that’ll add up to about 178 calories.
Pistachios make a great, gratifying snack because you can eat so many of them — if you buy them in the shell, you can occupy yourself for quite some time as you crack 49 of them open to get your ounce. Grand total: 159 calories.
Ah, pecans. A handful of about 19 halves will net you one ounce and about 196 calories. Fun fact: Pecans are the only tree nut that is native to the United States.
8. Brazil Nuts
Keep an eye on especially close eye on portion control here — just six Brazil nuts (give or take) gets you to your one-ounce serving, and to 187 calories. They also contain a significant amount of selenium, according to the National Institutes of Health.
Peanuts might not be the first thing that come to mind when you think of protein, but one ounce — or around 42 peanuts — contains more than seven grams (and about 161 calories).
The Bottom Line
Raw, unsalted nuts are a great choice for a mid-afternoon pick-me-up.
As with any other foods, you just want to keep an eye on portion control — you don’t want to eat a whole bag of chips in one sitting, nor do you want to eat a whole bag of nuts, even if they’re healthier. All you need is twenty-three almonds to get to an ounce.