Hold the phone! Before you toss another handful of nuts back, it’s important to know that all nuts are not created equal. And there’s definitely a limit to the healthier ones, especially if you’re trying to lose weight.
We know nuts as a healthy snack and a good alternative source of protein. We also know they contain healthy fats, plus fiber and protein that keep you feeling fuller for longer. And they’re good on the go. That’s a win-win-win! But like many foods, there are many versions and variables to consider, including quantity.
Nuts are actually high in calories and therefore must be incorporated into your diet mindfully. The serving size for these babies is just one ounce, which really isn’t that much (unless you’re pistachios—go pistachios!), especially when they taste so good and are toted as having numerous health benefits. So before you go nuts over nuts, refer to the chart below for everything you need to know about nom-ing on nuts smartly. If you’re seeking to maintain or lose weight, know serving sizes and how calories from nuts fit into your overall plan.
Nuts Nutritional Chart
| Nut | Serving Size | Number of Nuts | Calories/Serving | Total Fat (g) | Total Protein (g) | Total Fiber (g) |
|---|---|---|---|---|---|---|
| Almonds | 1 oz | 20 – 24 | 163 | 14 | 6 | 4 |
| Walnuts | 1 oz | 8 – 11 (halves) | 185 | 19 | 4 | 2 |
| Peanuts | 1 oz | 28 | 170 | 14 | 7 | 2 |
| Pecans | 1 oz | 18 – 20 (halves) | 196 | 20 | 3 | 3 |
| Cashews | 1 oz | 16 – 18 | 157 | 12 | 5 | 1 |
| Hazelnuts | 1 oz | 18 – 20 | 178 | 17 | 4 | 3 |
| Macadamia Nuts | 1 oz | 10 – 12 | 204 | 22 | 2 | 2 |
| Pistachios | 1 oz | 45 – 47 | 159 | 13 | 6 | 3 |
| Brazil Nuts | 1 oz | 6 – 8 | 186 | 19 | 4 | 2 |
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