Nuts: Nutrition facts, suggested portions & more

Almonds are on nearly every ‘superfood’ list, and for good reason: they are rich in vitamin E and heart-healthy monounsaturated fats, and they’re a good source of fiber and antioxidants. Plus, study after study has shown that eating almonds in place of saturated fats can help lower cholesterol levels.

But the almond’s all-star status can cause us to second-guess our decision to reach for other nuts like cashews, pistachios, or (gasp) the lowly peanut.

The Reality

All types of nuts (and seeds) are good for us. They’re all high in unsaturated fats and most are good sources of fiber. Each offers different key nutrients, so your best bet is to rotate your selection of nuts and seeds.

Roasted Or Raw?

Roasting nuts (with or without oil) doesn’t affect the calories or saturated fat, though high roasting temperatures can decrease the enzyme content.

Plain, Salty, Or Sweet?

Plain is best; most nuts have close to zero sodium and sugar. But don’t feel too badly if you prefer the flavored varieties. A one-ounce serving (a generous handful) of salted or savory-seasoned nuts typically has 85 to 250 milligrams of sodium, and a serving of honey-roasted nuts has just about four grams of added sugar (the equivalent of a teaspoon of sugar).

But Can You Stop At Just A Handful?

Nutritious as they may be, nuts are also calorie-dense, meaning they pack a lot of calories into a little space. That one-ounce serving can pack in as much as 200 calories and 20 grams of fat. Sure, it’s the ‘good’ fat, so it’s no problem to keep nibbling if calories don’t matter.

If you’re trying to keep things in check, however, it can pay to be mindful of portions.