QnA #2: What Is The Serving Size For Almonds, Walnuts And Other Nuts?

by FitnessMantra on August 18, 2007

This question about serving sizes (especially for almonds) is probably one of the most frequently asked one that bring users to FitnessMantra and although this is answered in parts in the comments section of my Almonds post, I figured I would address it directly in this QnA post so it’s easier for people to find the answer.

QnA #2: What Is The Serving Size For Almonds, Walnuts And Other Nuts?

Typically, the serving size for nuts is 1 oz and you can’t go wrong if you restrict yourself to this amount for a variety of healthful nuts, chief among which are almonds and walnuts.

almonds and walnut

In the case of almonds, this amounts to about 20-25 medium sized almonds whereas for walnuts, the quantity closely matches the size of one whole walnut shell. I have featured these two “powerhouse” nuts earlier and if you review their individual posts again (links: almonds, walnuts), you will notice that a typical serving size of 1 oz of these nuts will provide you with around 160-180 high-quality calories with between 4 and 6 g of protein and a sizable amount of good-fats (mostly mono-unsaturated fats). In addition almonds are a superb source of the anti-oxidant Vitamin E, while walnuts pack on heart-healthy omega-3 fatty acids and anti-oxidants like melatonin and ellagic acid.

Updated: NutNutrition has pictures of what an 1oz of nuts looks like for different varieties of nuts like almonds, walnuts, cashews and pistachios. Nothing like seeing it in pictures rather than words! (Disclosure: The NutNutrition site is sponsored by Planters Nuts so look out for Mr.Peanut!)

As always, when it comes to nuts the key is moderation: fats, whether good or not, are still fats – and fats are calorie-dense. Since you only know too well where excess calories go (between the last belt-buckle-hole and eternity!), do try to restrict yourself to about 1 oz and avoid the salted or oil-roasted variety which can really pack on sodium or additional unwanted calories.

Nuts should really form an essential part of your daily fitness-oriented diet – I can tell you it does in mine.

So just go nuts!

[tags]health, nutrition, serving size, almonds, walnuts, nuts[/tags]

{ 12 comments… read them below or add one }

Jillian Michaels August 20, 2007 at 5:03 pm

Go Nuts! You can’t beat the omegas, good fats, and protiens in nuts. Remeber not all nuts are created equal though!


Amy G. August 25, 2008 at 5:05 pm

I know that everyone says that for a snack 1 oz. of almonds is a great idea. While I agree that almonds are a great snack, I worry about the amount of fat and calories since I am trying to lose weight. I know almonds have the good fat, but if one is limited to a certain amount of fat and calories per day, a snack of a serving of almonds equals close to the calories and seemingly all of the fat for a meal. So, is 1/2 oz. and a piece of fruit OK, or should I be eating a piece of fruit and the whole oz.? How will that affect the rest of my meals (not snacks)?


fitnessmantra August 26, 2008 at 3:40 pm

hi amy,
thanks for the comment. i believe that an ounce of almonds a day will not be detrimental at all to your diet. at about 170 calories per ounce of almonds, it is nowhere close to the calorie-count of a meal (which should typically be about 400-450 calories if you’re trying to lose weight).
i agree that the fat content is a bit high and it’s also true that whether it’s good or bad, at the end of the day, fat is still fat. but the fact also is that the human body needs a lot of fat to function well (remember, fat is not the enemy!)
as part of a well-rounded diet that includes lean meats, veggies, fruits, nuts and leaves, an ounce of almonds a day is certainly more benefit than detriment.


Amy G. August 26, 2008 at 3:54 pm

Thanks so much for the almond info.! Also, I actually had no idea that even on a diet, one is supposed to eat a meal of 400-450 calories!


Lynn Ohrel January 13, 2009 at 10:52 pm

I’m on a low cholesterol diet. How many servings of nuts should I eat a day and what is a serving size of them?


Ana R. McCollum March 31, 2010 at 2:27 pm



THANKS!! I’ve been looking for this info for some time now. I LOVE MY ALMONDS AND WALNUTS!

a/k/a: honeychild


e April 12, 2010 at 9:15 pm

what is the serving for 5 almonds?


Rebekah April 27, 2010 at 3:01 pm

Is that with the shells or without for the almonds?


Zander June 22, 2010 at 7:51 pm

I’ve been on Medifast diet for a month. Just got off of it. My starting weight was 165 and now Im at 140. I read up about nuts in your website and since last Thursday, I have been eating six meals a day. One lean and green meal (meat and veggies grilled), 6 walnuts, 12 almonds, 6 walnuts, 12 almonds and Im having trouble with the 6th meal. My goal is to get to 130 or 125 ideally. Is this healthy and appropriate? I drink about 3 litres of water a day and excercise. I just wanted to know if Im eating too little. Hope to hear from you soon cause you have really sound advice.


NancyBrom June 25, 2010 at 3:19 pm

Question: I LOVE nuts and am trying to be more vegan-like in my consumption, but how many servings of nuts per day is recommended? I find that when my family and I are on holiday, everyone else is munching on food that I choose not to eat, but I get the munchies, too, so I hit the nuts.


rick April 19, 2011 at 7:19 am

my question is though ….do i ate one type of nut per serving size to equal the health benefits that they mention or a combination of the main ones as a serving size of a handful:
walnuts, almonds, to make up a serving size of a handful or 1.5 oz or do i take: 14 halves of walnuts 23 of almonds etc………..


fitnessmantra October 23, 2011 at 5:50 pm

Since nuts are calorie-dense – do restrict them to at most 1-2 servings a day.
That would be 1-2 oz (irrespective of the combination of almonds/walnuts).


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