Need to Know
  1. Serving sizes: walnuts, pecans, almonds, cashews, hazelnuts
  2. We have the right number of nuts for each

Nuts are nature’s savory snacks. They are filled with good fats and incredible vitamins, but even with this in mind, it is possible to overdo it. We chatted to our in-house registered dietitian and she gave us the quick and dirty on her favorite nuts and what one serving actually looks like.

Almonds

Almonds

Recommended serving: 24 almonds

Nutritional benefits:

  • High in monounsaturated fats, which has been shown to reduce risk of heart disease
  • Vitamin E, potassium, magnesium

 

Cashews

Cashews

Recommended serving: 18 cashews

Nutritional benefits:

  • Made up of unsaturated fatty acids and monounsaturated fats
  • Reduces triglyceride levels
  • Contains copper, magnesium, vitamin K

 

Pecans

Pecans

Recommended serving: 15 pecans

Nutritional benefits:

  • Good dose of fiber to help digestive health
  • Contains phosphorous to promote bone strength
  • Magnesium has anti-inflammatory benefits and helps reduce blood pressure

 

Hazelnuts

Hazelnuts

Recommended serving: 12 hazelnuts

Nutritional benefits (besides making Nutella):

  • Folate content helps reduce the risk of cardiovascular disease and depression
  • A one-ounce serving has 2.7g of dietary fiber
  • Have high dosage of proanthocyanidin, which can help reduce risk of blood clotting and urinary tract infections

 

Walnuts

Walnuts

Recommended serving: 14 walnuts

Nutritional benefits:

  • Contains omega-3 fats, vitamin E, folate, melatonin — all great for heart and brain health
  • Shown to improve reproductive health in men
  • The waxy and bitter outer layer actually contains 90% of the antioxidants