If you’re looking for a healthy, filling snack, nuts are the perfect food to munch on. Packed with protein, fiber, and healthy fats, nuts slow down digestion helping to keep your hunger in check for hours. Plus, the unsaturated fats and fiber found in nuts can lower inflammation in our bodies and decrease the risk of high cholesterol, heart disease and diabetes.

One serving is equivalent to one ounce of nuts. Since nuts vary in shape and size, the number of nuts in an ounce will differ between types. Here is what one ounce of nuts looks like.


Almonds – 23 nuts

With the most protein and fiber per ounce of any tree nut, these nuts are a nutrition powerhouse. They are a good source of vitamin E, with 37% of your daily needs in one ounce.


Walnuts – 12 to 14 halves

Packed with omega-3 fats, walnuts have the highest amount of alpha-linolenic acid of any nut. These anti-inflammatory fats decrease inflammation and lower LDL (or “bad”) cholesterol levels.


Pistachios – 49 nuts

These green beauties are highest in potassium and vitamin B6. The shelling process naturally slows your eating down, which helps you feel satisfied with less.


Cashews – 16 to 18 nuts

Cashews have the highest amount of copper and iron of any tree nut. These minerals help our bodies to make and use red blood cells.


Brazil Nuts – 8 nuts

These hearty nuts are rich in selenium, with just one brazil nut providing over 137% the daily value. Selenium is important for thyroid health and a healthy immune system.


Peanuts – 28 nuts

Technically a legume, peanuts have seven grams of protein per ounce, more than all the tree nuts. They are also a source of folate, which protects against birth defects. Peanuts also contain phytosterols, which promote healthy cholesterol levels and protect against heart disease.

Nuts are easily transportable and don’t need to be refrigerated, making them a perfect snack on-the-go. Grab an ounce for a mid-day snack, or try these 11 ideas to add more nut nutrition to your day.

  1. Make your own trail mix: ½ ounce of almonds + 2 tablespoons dried fruit + 1 tablespoon chocolate chips
  2. Stir chopped nuts into cooked oatmeal or cold cereal
  3. Fill two celery stalks with a tablespoon peanut butter and ½ ounce peanuts
  4. Add one ounce of nuts to a smoothie
  5. Top salads with chopped pistachios or brazil nuts
  6. Try no-bake nut, seed and fruit bites like these Pistachio Date Bites
  7. Make your own homemade nut milk
  8. Use raw almonds, walnuts, or cashews to make nut butter
  9. Top sauteed green beans with slivered almonds
  10. Sprinkle pistachios over pasta or fish with lemon sauce
  11. Stir an ounce of nuts into Greek yogurt for extra crunch

What’s your favorite nuts to snack on? Let us know in the comments below!

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