The Best Nuts for Health (and Portion Sizes)
Nuts are little nutrition powerhouses — but also one of the easiest foods to overeat. Here’s what each offers and how much is right.
The best nuts and what they offer
- Almonds — vitamin E, protein, fibre.
- Walnuts — plant omega-3, great for the heart/brain.
- Pistachios — protein and fibre; shelling slows you down.
- Peanuts (technically a legume) — cheap, high protein.
- Cashews, hazelnuts — fine too, slightly higher in fat.
Portion is everything
Nuts are ~550–600 calories per 100g — healthy fats, but easy to overdo. Stick to a small handful (~25–30g) a day. Choose raw or dry-roasted, unsalted over fried/salted or sugar-coated. A handful is a great snack; a whole bowl is a calorie bomb.
Nuts are healthy but calorie-dense — a small handful (~25–30g) a day is the sweet spot. Choose raw or dry-roasted, unsalted.
Quick answers
Which nuts are healthiest?
Almonds and walnuts are top picks (vitamin E and omega-3), but all nuts are nutritious. Variety and portion control matter most.
How many nuts should I eat a day?
About a small handful (~25–30g). Nuts are calorie-dense, so a handful is great but a whole bowl adds up fast.
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