Nuts and seeds
Nuts and seeds are small, energy-dense foods packed with unsaturated fats, protein, fibre and minerals like magnesium and zinc.
On this page
Why they're good for you
- Heart health. Eating around 28 g of nuts a day is linked to a lower risk of heart disease and early death1.
- Unsaturated fats, including plant omega-3 in walnuts, chia, flax and hemp. See Fats.
- Magnesium, vitamin E and zinc. Pumpkin seeds are one of the richest magnesium sources there is. See Magnesium.
Compared per portion
| Nut or seed | Portion | kcal | Protein | Fat | Fibre |
|---|---|---|---|---|---|
| Pumpkin seeds | 30 g | 168 | 9.1 g | 14.7 g | 1.8 g |
| Peanuts, dry roasted | 30 g | 176 | 7.3 g | 14.9 g | 2.5 g |
| Almonds | 30 g | 174 | 6.4 g | 15.0 g | 3.8 g |
| Pistachios | 30 g | 168 | 6.1 g | 13.6 g | 3.2 g |
| Cashews | 30 g | 166 | 5.5 g | 13.2 g | 1.0 g |
| Walnuts | 30 g | 196 | 4.6 g | 19.6 g | 2.0 g |
| Chia seeds | 15 g (1 tbsp) | 73 | 2.5 g | 4.6 g | 5.2 g |
Values from USDA FoodData Central2.
Fitting them into your goal
- Bulking: an easy way to add calories without feeling stuffed. Add nut butter to oats or shakes.
- Cutting: weigh your portion, or buy single-serve packs. It's easy to eat 400 kcal from the bag without noticing.
- Choose unsalted or dry-roasted nuts over salted, honey-roasted or chocolate-coated.
Research spotlight
When researchers measured how much energy people actually absorbed from almonds, it was about 32% less than the label figure (129 kcal rather than 170 kcal per 28 g), because some of the fat stays locked in the nut's cell walls.
Common myths
MythNuts make you gain weight.
FactIn studies, people who eat nuts regularly don't gain more weight, partly because they're filling and not all their calories are absorbed. Portions still matter when you're cutting.
MythPeanut butter isn't a healthy food.
FactPlain peanut butter (just peanuts, maybe salt) is a good source of protein and unsaturated fat. Watch out for versions with added sugar and palm oil.
Track this in NutriLog
Keep your handfuls honest
Scan a pack or add a food with its weight, and NutriLog works out the calories in your actual portion.
Free to use. No card needed.
References
- Aune D, Keum N, Giovannucci E, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Med. 2016;14(1):207. doi:10.1186/s12916-016-0730-3
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov.
- Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012;96(2):296-301. doi:10.3945/ajcn.112.035782