Know Your Nuts : How Many Nuts Are Equal To A 30g Handful?

We are nutty for nuts! No longer limited to the salty variety with a good pint, Brits are eating more nuts than ever before. With so many different types of nuts available, our newfound obsession has added an abundance of benefits to our diet and workout regimens.

In this article, we discuss the bonuses of including nuts in your diet and which types provide the most protein. We also demonstrate the recommended serving size, so that you can snack without worrying about overindulging.  

Are Nuts Good For You?

There are plenty of health benefits of nuts! Nuts are a natural source of fat, fibre, and protein. They are packed with vitamins and minerals such as magnesium and vitamin E, providing you with essential nutrients.

Studies show that people who consume nuts on a regular basis are less likely to have a heart attack and it is believed that they can reduce the risk of having a stroke. Nuts are also known to lower your cholesterol and triglyceride levels.

Walnut benefits in particular include antioxidant properties. Antioxidants, such as polyphenols, can neutralise free radicals in the body, resulting in less cell damage. Free radicals are unstable molecules that increase disease risk. Research shows that walnuts have a better ability to fight free radicals, making them perfect for both vegans and meat-eaters alike.

High Protein Nuts

As discussed, nuts are a fantastic source of protein – particularly for those on a meat-free diet. Protein is essential for a variety of reasons but, for fitness enthusiasts, it is known to help build and tone muscle as well as aiding in repairing tissue.

Nuts protein levels vary depending on the type of nut you chose. High protein nuts include walnuts, pistachios, and cashews. Almonds in particular have high protein levels with 7.5g of protein per 35g, in comparison to pine nuts which only contain 4.5g.

There is also lots of protein in peanut butter! Peanuts contain a whopping 9.5g per 37g serving, acting as a good source of biotin and other healthy nutrients. Simply add peanut butter to a banana or have it with a slice of brown toast for a balanced combination of protein, fats, and carbs.

Nuts Portion Size

In diets such as keto or measuring macros, measuring the amount of food you eat from a particular food group is essential. Whilst it may be tempting to overindulge on tasty hazelnuts, peanuts, and almonds, consuming more than the recommended serving size of nuts can throw you off your diet and ruin your progress.

To truly feel the benefits of snacking on nuts, it is important to stick to the right nut portion size. Depending on the type of nut you like, this snack can be upwards of 200 calories, albeit they are still healthier than a packet of crisps! Due to their high-fat content, it is best to limit the portion size to a small handful or approximately 30g.

30g of the following nuts are equal to:

  • 20 Almonds
  • 10 Brazil nuts
  • 15 cashews
  • 4 chestnuts
  • 20 Hazelnuts
  • 15 Macadamias
  • 15 Pecans
  • 60 Pistachios
  • 10 Walnuts or 20 Walnut Halves
  • 2 Tablespoons of Pine Nuts
  • Small handful mixed nut

This gives you plenty to chew on as a delicious snack! Use these measurements to your benefit. For example, if you are feeling particularly peckish, consuming 60 pistachios can have a placebo effect by making you feel like you have eaten more in comparison to only 4 chestnuts. You will then be less likely to reach for more food as your mind will be tricked into feeling fuller for longer.

Final thoughts

Nuts are a wonderfully versatile snack that provides a fantastic amount of protein, healthy fats, and much need fibre. Whatever your taste, there is a delicious nut out there for you!

If you are looking for other great sources of protein, here at Discount Supplements, we offer an extensive range of protein powders to inject this much-needed nutrient into your diet. We also have an impressive collection of vegan protein powders to supplement your nutrition without any animal product.