Do nuts count as 30 a week? Your guide to plant-based eating

January 5, 2026 •

4 min read

The goal of consuming at least 30 different plant-based foods each week is promoted by health experts. Nuts count, and including a range of nuts is an easy way to increase your plant diversity and support your overall well-being.

Quick Summary

Nuts are valuable additions to the 30 plants a week challenge, contributing as one of six key plant categories alongside fruits, vegetables, whole grains, legumes, and seeds. Different types of nuts count towards the weekly goal, providing a simple method to enhance diet variety for improved gut and overall health.

Key Points

Count Per Type: Each unique variety of nut counts as a single point towards the goal of 30 plants per week, not just the quantity.
Rich in Nutrients: Nuts provide essential nutrients like fiber, protein, healthy fats, vitamins, and minerals that contribute to overall health and gut diversity.
Easy to Add: Including different nuts and seeds in your diet is one of the simplest and most convenient ways to boost your weekly plant count.
Enhances Gut Health: The fiber and phytonutrients in nuts feed a wide array of beneficial gut microbes, which promotes a more diverse and healthy microbiome.
Versatile Ingredient: Nuts can be consumed as snacks, toppings for meals, or blended into butters and sauces, offering many opportunities for variety.
Botanical Diversity: From tree nuts like almonds and walnuts to legumes like peanuts, different types of nuts provide unique nutritional profiles that enhance your diet.

The Importance of the 30-Plants-a-Week Challenge

The American Gut Project popularized the concept of eating 30 different plant-based foods weekly, and experts support this approach. The emphasis is on variety, not quantity, to provide a wide array of fiber and phytonutrients for diverse gut microbe communities. A diverse gut microbiome has links to better digestion, stronger immunity, and lower chronic disease risk. This method encourages a broader selection of plant-based foods, such as fruits, vegetables, whole grains, legumes, herbs, spices, and, importantly, nuts and seeds.

How Nuts Enhance Your Weekly Plant Count

Nuts and seeds are easily added to your diet to increase variety. Each type of nut counts toward the weekly 30, meaning a handful of almonds, walnuts, and pecans could equal three plant points in one meal. This is helpful for those who find the goal of 30 different plants challenging. Nuts are botanically fruits or seeds, depending on the type, but are considered plant-based foods that contribute to the challenge. They are rich in healthy fats, protein, fiber, and essential vitamins and minerals that support heart health, help with weight management, and reduce inflammation.

Practical Ways to Increase Plant Diversity with Nuts

Incorporating different nuts throughout the week is a simple strategy for boosting your plant count. For example, add walnuts to a salad on Monday, snack on pistachios on Tuesday, and use cashew butter in a stir-fry on Wednesday. The variety ensures you consume different nutritional profiles, as each type of nut offers a unique blend of vitamins and minerals.

Easy Nut Integration: Sprinkle a variety of chopped nuts over your breakfast cereal, yogurt, or salads. Keep a mixed jar of nuts and seeds for easy snacking. Incorporate nut butters into smoothies or use them as a spread on toast. Nuts can also be blended into sauces like pesto or used as a crust for proteins.
Mixed Nut Blends: Many brands offer mixed nut selections, but be mindful of any added salt or sugar. Opt for unsalted, raw, or dry-roasted varieties to maximize health benefits.
Culinary Versatility: Explore different types of cuisine to discover how nuts are used around the world. Pine nuts are a staple in Mediterranean cooking, while cashews are common in many Asian dishes.

Nutrient Breakdown: A Comparison of Common Nuts

While all nuts are beneficial, their nutritional profiles vary. Here is a comparison based on a one-ounce (28g) serving.


Feature	Almonds	Walnuts	Pistachios	Cashews
Protein	6g	4g	6g	5g
Fiber	3.5g	2g	3g	1g
Omega-3s	0g	Excellent Source (2.5g ALA)	Trace	Trace
Vitamin E	45% DV	Trace	Trace	Trace
Magnesium	19% DV	11% DV	11% DV	20% DV
Calories	163	185	159	157

The table demonstrates that walnuts are high in Omega-3s, while almonds are a great source of Vitamin E and fiber. Pistachios are lower in calories, and cashews offer significant magnesium. Varying your nut choices helps you consume a wider array of essential nutrients, contributing to the diversity goal of the challenge.

Potential Drawbacks and Considerations

Nuts are calorie-dense, so consume them in moderation. Some individuals have severe nut allergies. Pay attention to the preparation method when buying nuts. Dry-roasted or raw nuts are preferable to those roasted in oil, which can add unnecessary calories and unhealthy fats. Also, opt for unsalted nuts to manage sodium intake. Variety is the key to the 30-plants-a-week challenge, and nuts offer a delicious, convenient way to help achieve this.

Conclusion: Nuts Offer a Convenient Solution for Diversity

Nuts are a core part of the 30-plants-a-week challenge, and each type adds a point toward the weekly target. By focusing on variety, you can leverage nuts to boost your dietary diversity and promote a healthier gut microbiome. From almonds to walnuts and cashews, each new nut enhances your diet with a unique combination of healthy fats, fiber, vitamins, and minerals. Add more plant variety to your weekly meals for gut health.

For more information on the health benefits of nuts and other plant-based foods, visit the ZOE Science & Nutrition website.

How to Meet Your Weekly Plant Goal

Meeting the goal of eating 30 different plant foods weekly, including nuts, is manageable. Track your intake daily and add one or two new items to each meal. Add sunflower and pumpkin seeds to your morning yogurt. Try a new variety of beans or lentils. Herbs and spices also count. Experiment with new recipes, stock up on different nuts and seeds, and look for frozen vegetables or canned legumes. A switch from regular peanut butter to almond butter can add a new plant point.

The Importance of Nut Variety

Different nuts offer different health benefits, emphasizing the importance of not sticking to just one type. Walnuts, for example, are high in omega-3 fatty acids, which are crucial for brain health. Brazil nuts are an excellent source of selenium. By consuming a range of nuts, you ensure you are taking advantage of a broader spectrum of nutrients. This diversity of nutrients, in addition to feeding your gut microbes, provides comprehensive support for your overall health.

Frequently Asked Questions

There is no minimum quantity required for a nut to count. As long as you consume a discernible amount of a new type of nut within the week, it counts as one plant point, regardless of the serving size.

Unlike some fruits and vegetables where different colors count separately, the variation in nuts does not typically alter their classification for the plant-point system. For example, different types of almonds would not count as separate points.

Yes, even though peanuts are botanically legumes, they are treated as a nut for the purpose of the 30-plants-a-week challenge due to their similar nutritional profile and culinary uses. They count as one plant point.

Yes, using different types of nut butter, such as almond butter versus cashew butter, would count as separate plant points towards your weekly goal.

Yes, herbs and spices count towards the weekly total, but are sometimes counted as smaller fractions of a point due to smaller consumption amounts. Each new herb or spice adds to your variety.

Minimally processed nuts, like raw or dry-roasted, are included in the count. However, processed nut products with added sugars or large amounts of salt are less beneficial and should be limited, focusing on whole, unprocessed options for the best health outcomes.

The main benefit is fostering a more diverse gut microbiome. The variety of plants, including nuts, provides a wider range of fibers and compounds that nourish different beneficial bacteria in your gut, improving digestion and overall health.