How many nuts are safe to eat per day?

October 27, 2025 •

3 min read

According to the Australian Dietary Guidelines, a serving of nuts is approximately 30 grams, or a small handful. Determining how many nuts are safe to eat per day involves balancing their dense nutritional benefits with their high calorie and fat content. This guide breaks down the recommended intake, lists specific portion sizes, and explains the risks of overconsumption.

Quick Summary

This article provides dietary guidelines on the safe daily intake of nuts, detailing recommended portion sizes for various types and highlighting the key health benefits. It also explains the risks associated with eating too many nuts, such as weight gain and potential toxicity from specific varieties like Brazil nuts. Strategies for mindful consumption and portion control are also discussed.

Key Points

Daily Intake: The general recommendation is a small handful of nuts per day, which is about 30 grams or one ounce.
Mindful Portion Control: Use a measured approach, such as pre-portioning, to avoid overconsuming nuts due to their high calorie density.
Brazil Nuts Caution: Due to their extremely high selenium content, limit Brazil nuts to one or two per day to prevent toxicity.
Weight Management: Despite being high in fat, the protein, fiber, and healthy fats in nuts can aid in weight loss by promoting satiety.
Health Benefits: Regular consumption supports heart health by lowering bad cholesterol and provides powerful antioxidants and vital minerals.
Potential Risks: Eating too many nuts can cause digestive problems like bloating or diarrhea and may lead to weight gain if not balanced with overall calorie intake.
Choose Unsalted: Opt for raw or dry-roasted, unsalted nuts to minimize high sodium intake, which can negatively impact blood pressure.

General Daily Recommendations for Nut Consumption

For most people, a daily intake of around 30 grams (approximately one ounce) of nuts is considered safe and beneficial. This amount provides a healthy dose of nutrients without leading to excessive calorie intake, which could lead to weight gain. A 'handful' is a common and practical way to measure this portion, though hand sizes can vary, leading to some inconsistencies. Sticking to unsalted, raw, or dry-roasted nuts is always the best choice to avoid excess sodium.

Health Benefits of a Daily Handful of Nuts

Incorporating a handful of nuts into your daily diet offers a wide array of health advantages:

Heart Health: Rich in monounsaturated and polyunsaturated fats, nuts can help lower 'bad' LDL cholesterol and reduce the risk of heart disease.
Weight Management: The combination of protein, healthy fats, and fiber in nuts promotes a feeling of fullness, which can help control appetite and prevent overeating.
Reduced Disease Risk: Regular nut consumption has been linked to a reduced risk of type 2 diabetes and certain cancers.
Antioxidant Power: Nuts are a great source of antioxidants, which combat oxidative stress and inflammation in the body.
Nutrient Boost: They provide essential vitamins and minerals, including vitamin E, magnesium, and zinc.

What Happens If You Eat Too Many Nuts?

Despite their health benefits, moderation is key when it comes to nuts. Overindulging can lead to several potential side effects:

Weight Gain: As nuts are calorie-dense, eating excessive amounts without adjusting your overall diet can lead to weight gain.
Digestive Issues: The high fiber and fat content can cause gastrointestinal distress, including gas, bloating, and diarrhea, if consumed in large quantities.
Brazil Nut Toxicity: This is a notable exception to the general guidelines. Brazil nuts are extremely high in selenium. Eating more than one or two per day can lead to selenosis, a toxic level of selenium in the body, which can cause hair loss, brittle nails, and nerve damage.
Nutrient Absorption Issues: The phytic acid found in nuts can inhibit the absorption of other minerals like iron and zinc if over-consumed.

Portion Control for Specific Nut Types

A small handful (approximately 30 grams) of nuts varies greatly depending on the nut type. Here is a guide to common portion sizes:


Nut Type	Approximate 30g Serving Size
Almonds	20–30 nuts
Brazil Nuts	1–2 nuts (due to high selenium content)
Cashews	15 nuts
Hazelnuts	20 nuts
Macadamias	15 nuts
Pecans	15 nuts
Pistachios	30 nuts
Walnuts	10 whole walnuts or 20 halves

How to Incorporate Nuts Mindfully into Your Diet

Pre-portion your snacks: Measure out a single serving into a small container to avoid mindlessly eating from a large bag.
Use them as a topping: Sprinkle chopped nuts over salads, oatmeal, or yogurt to add crunch and nutrients.
Choose raw or dry-roasted: Unsalted and un-flavored nuts are the healthiest option. If you prefer a roasted flavour, choose dry-roasted over oil-roasted.
Vary your choices: Different nuts offer unique nutritional benefits. Rotating your choices ensures a wider range of vitamins and minerals.
Eat with purpose: Be mindful of your consumption, especially if you tend to graze. Eating nuts as part of a planned snack or meal can help with portion control.

Conclusion

For most adults, consuming a small handful (about 30 grams) of nuts per day is a safe and highly beneficial dietary practice. This moderation allows you to reap the significant health rewards, including improved heart health, assistance with weight management, and a boost in essential nutrients, while avoiding the potential pitfalls of overconsumption, such as weight gain and digestive issues. The key is to be mindful of portions, vary your nut types, and opt for unsalted varieties to ensure you maximize the benefits. As always, consider any specific health conditions or allergies, and remember that for certain nuts like Brazil nuts, a much smaller intake is recommended to avoid toxicity.

Visit the American Heart Association for more information on incorporating nuts into a heart-healthy diet.

Frequently Asked Questions

No, eating a moderate amount of nuts every day is not bad for you and is associated with numerous health benefits. The key is to maintain a sensible portion size, typically a small handful (about 30 grams), to avoid excessive calorie intake.

Yes, it can. While nuts are healthy, they are also calorie-dense. Consuming more than the recommended portion size without adjusting your total daily calorie intake could lead to weight gain over time.

A 'handful' is generally considered to be about 30 grams, or one ounce. This is roughly equivalent to 20-30 almonds, 15 cashews, or 10 whole walnuts, though it can vary by hand size.

Overeating nuts can lead to digestive issues like bloating, gas, or diarrhea due to their high fiber and fat content. For Brazil nuts specifically, excessive intake can cause selenium toxicity.

Due to their extremely high selenium content, it is safest to eat no more than one or two Brazil nuts per day, and not on a daily basis.

Yes, salted nuts contain high levels of sodium, which is especially a concern for people with high blood pressure. Choosing raw or dry-roasted, unsalted varieties is the healthier option.

Absolutely. Including a moderate portion of nuts can be beneficial for a weight loss diet. The combination of protein, fat, and fiber helps you feel full, which can reduce cravings and prevent overeating.

While there is no universally 'best' time, many find that eating nuts as a mid-morning or mid-afternoon snack provides sustained energy and reduces cravings before meals. For weight management, avoiding them late at night can prevent excessive calorie intake.

Yes, nuts are a calorie-dense food. This is primarily due to their high content of healthy fats. This density makes portion control crucial to maintain a healthy diet and weight.

Yes. Different nuts have slightly different nutritional profiles. Eating a variety helps ensure you get a wider range of vitamins, minerals, and antioxidants.