Do Nuts Count as 5 a Day? Exploring the Guidelines and Benefits

November 21, 2025 •

3 min read

Despite their nutritional value, nuts don't traditionally count towards the '5 a day' fruit and vegetable recommendation. Dietary guidelines classify them differently, which may confuse people. This article will delve into the official guidelines and explain why nuts are excluded, plus the health advantages of including them in your eating plan.

Quick Summary

Nuts are not part of the standard '5 a day' recommendation. They are a source of healthy fats and protein. Despite this, nuts have many health benefits and should be included in a balanced diet.

Key Points

Official Status: Nuts are not classified as fruits or vegetables and, therefore, do not count toward the '5 a day' target.
Nutritional Classification: Nuts are categorized as sources of healthy fats and protein, which places them in a different food group than fruits and vegetables.
Portion Size: A healthy portion of nuts is approximately 30 grams, or a small handful, due to their energy density.
Health Benefits: Nuts provide numerous health benefits, including supporting heart health and aiding in weight management.
Dietary Role: Nuts are a key element of a balanced diet and can replace less healthy snacks, contributing to overall well-being.

Why Nuts Aren't Part of the 5 A Day

The most frequent reason nuts are not included in the '5 a day' fruit and vegetable target is their unique nutritional composition. Nuts are valued for their healthy fats, protein, and fiber. Fruits and vegetables are prioritized because of their high water content and low energy density. Most dietary guidelines place nuts in a different food group, often with meat, fish, and other protein sources.

When the '5 a day' campaign was first developed, nuts were seen as a high-fat snack, which is why they were not included. Although this perception has changed, the official guidelines have remained consistent. Due to their high energy density, nuts would contribute a disproportionate number of calories compared to fruit or vegetables. Portion control is important with nuts, which makes them unsuitable for the volume-based metric of the '5 a day' target.

The Extensive Health Benefits of Nuts

Even though they are excluded from the '5 a day' count, nuts are nutrient-rich and offer many health benefits. Regular nut consumption can have a significant positive impact, especially on heart health.

Heart Health and Cholesterol

Studies show a link between regular nut consumption and a reduced risk of coronary heart disease. Their rich profile of monounsaturated and polyunsaturated fats, fiber, and plant sterols helps to lower unhealthy LDL ('bad') cholesterol and triglycerides. These healthy fats also contribute to better overall blood vessel health and may help reduce inflammation.

Antioxidant and Anti-inflammatory Properties

Nuts contain antioxidants, such as polyphenols, which fight oxidative stress by neutralizing free radicals that can damage cells. This has been linked to promoting healthy aging and reducing chronic, low-grade inflammation, which is a risk factor for many diseases.

Weight Management

Nuts may aid in weight loss. This is due to the fat in nuts not being fully absorbed by the body, their high fiber and protein content increasing feelings of fullness, and they can help reduce overall calorie intake from other sources.

How to Include Nuts in a Healthy Diet

A moderate portion of nuts should be a regular part of your diet. A recommended portion is about 30 grams, or a small handful. Here are some ways to enjoy them:

Healthy Ways to Eat Nuts

As a snack: A small handful of plain, unsalted nuts is a great way to curb hunger between meals.
Topping for dishes: Sprinkle chopped nuts over yogurt, porridge, or salads for added crunch and nutrients.
Nut butter: Choose natural, unsalted nut butters without added sugar. A serving is typically two tablespoons.
Ingredient in cooking: Add nuts to stir-fries, curries, or homemade trail mix to boost flavor and nutritional value.

Nuts vs. Seeds: A Nutritional Comparison

Seeds are also discussed alongside nuts for their similar nutritional profiles, and like nuts, they do not count towards the '5 a day' target. However, both are valuable for a diverse and healthy diet. The concept of aiming for 30 different plant foods a week, which includes nuts, seeds, whole grains, and legumes, is gaining traction as a way to support gut health. This broader perspective acknowledges the importance of these foods beyond the '5 a day' framework.

Nut and Seed Nutritional Comparison


Food (per 30g)	Key Healthy Fats	Fiber (g)	Protein (g)	Notable Micronutrients
Almonds	Monounsaturated	3.5	5	Vitamin E, Magnesium, Calcium
Walnuts	Polyunsaturated (Omega-3)	2.9	4.3	Omega-3 fatty acids, Antioxidants
Pistachios	Monounsaturated	2.9	6	Vitamin B6, Potassium, Lutein
Chia Seeds	Polyunsaturated (Omega-3)	10.6	5	Omega-3s, Calcium, Iron, Antioxidants
Pumpkin Seeds	Polyunsaturated	1.8	7.7	Zinc, Magnesium, Iron

Conclusion: Nuts and a Balanced Diet

The answer to whether nuts count towards your '5 a day' is no, based on standard dietary guidelines like those from the NHS. This is because they are classified as a healthy source of fats and protein, not a fruit or vegetable. However, this classification should not diminish their importance in a balanced diet. A small, regular portion of unsalted nuts provides a wealth of benefits, from supporting heart health and weight management to delivering essential vitamins and minerals. Rather than seeing their exclusion as a negative, view nuts as a separate, but equally crucial, part of a nutritious and varied diet.

For more details on the heart-healthy benefits of nuts, visit the Mayo Clinic website.

Frequently Asked Questions

Nuts are excluded because they are rich in fats and protein, placing them in a different food category than fruits and vegetables, which are the focus of that specific target.

A healthy portion size is a small handful, or about 30 grams, due to their high calorie density. Eating them in moderation is key.

Yes, nuts are extremely healthy. They are packed with beneficial nutrients, heart-healthy fats, and fiber and are associated with a lower risk of heart disease.

Raw or dry-roasted, unsalted nuts are the healthiest option. Added salt or sugar can diminish their health benefits and contribute to issues like high blood pressure.

Like nuts, seeds do not count toward the traditional '5 a day' recommendation. They are also considered healthy fat and protein sources.

Research indicates that the fat in nuts is not fully absorbed, and their high protein and fiber content can increase satiety, helping to manage weight when consumed in moderation.

Some broader dietary approaches, like the '30 plants a week' concept, explicitly include nuts and seeds to promote gut health and dietary diversity.

While all nuts are nutritious, their specific micronutrient profiles differ. Eating a variety of nuts is recommended to get a wide range of benefits.