How many nuts in one 'portion'?

Nuts are a powerhouse of nutrition. They’re packed with a vegetarian source of protein and full of healthy fats, antioxidants, vitamins and minerals. All good things!

But to fully understand what it is you’re eating, we have to go back to basics - bear with me for a second. There are three macronutrients in food; fat, protein and carbohydrates. Although fats are an important part of our body and diets, fats more than double the energy or kilojoules/calories than protein or carbohydrate. So per gram, there’s more energy. This is why eating unlimited amounts of nuts, avocado or olive oil (although they’re good for us) can make it tricky to keep your weight in check.

We classify a ‘serve’ of nuts, or nut paste like peanut butter, as 500-600kJ. This equates to about 30g of nuts. 

Remember roasted and salted nuts can be high in salt and added fat - so it’s best to stick to the raw ones.

When choosing a nut paste, some of the common shelf brands have added oils, salt and sugar.

Go for one that’s ingredients list is predominantly just nuts! A little bit of added salt is ok, but the less the better. Go for salt reduced where you can.


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