All About Nuts

Learn about the extraordinary benefits these amazing nuts can give you.


By Linzy Ziegelbaum


Nuts are a good source of protein, healthy fats, fiber, vitamins and minerals. However, the nutrition facts profile of each nut will be different, and a one ounce serving size of nuts will look different depending on what kind of nuts you are eating. Research has suggested that including 1.5 ounces of almonds, hazelnuts, peanuts, pecans, pistachios, walnuts and some pine nuts per day as part of a diet that is low in saturated fat and cholesterol may reduce the risk of heart disease.

A little bit about some different nuts:


A one ounce serving of walnuts is equivalent to about 12-14 walnut halves. Walnuts are a good source of alpha linolenic acid (ALA), which is a plant based omega 3 fatty acids. Omega 3 fatty acids are essential fatty acids, which means that we have to get them through our diets since our bodies cannot make them on its own. Walnuts also provide manganese, copper, zinc, phosphorus and magnesium.


Unlike other nuts, which are part of the tree nut family, peanuts are a member of the legume family along with beans and lentils. One ounce of peanuts is equivalent to approximately 28 peanuts. Peanuts are a good source of niacin, manganese, folate and magnesium.


The serving size for almonds is easy to remember because just think of one-two-three. One ounce is twenty three almonds. A one ounce serving size of almonds provides more fiber than any other nut. Almonds are also a good source of vitamin E, riboflavin, magnesium, phosphorus, copper and magnesium.


Hazelnuts are also known as filberts. A one ounce serving of hazelnuts is about 18 hazelnuts. Hazelnuts are a good source of vitamin E, thiamin, magnesium, copper and manganese. Hazelnuts are also a good source of folate, and have more folate than any other nut. This is an important fact about hazelnuts because adequate folate is necessary in expectant mother’s diets to prevent birth defects in newborns.


Pistachios are the largest serving size of all nuts. A one ounce serving of pistachios is 49 pistachios. They are a good source of thiamin, vitamin B6, phosphorus, copper and manganese.

Vary your nuts to reap the benefits that all nuts have to offer! Easy ways to add more nuts into your diet include making your own trail mix, adding them into salads, baking them into muffins, or using them as toppings for oatmeal or yogurt.

Linzy Ziegelbaum, MS, RD, CDN is a registered dietitian and owner of the private practice LNZnutrition LLC. She provides nutrition counseling and education to clients of all ages with many nutrition needs. Linzy enjoys sharing her love and nutrition expertise with others through counseling, her LNZnutrition blog and social media pages, including Facebook and Instagram.

Main Photo Credit: Krzysztof Slusarczyk/; Second Photo Credit: gorkem demir/; Third Photo Credit: Yulia Furman/; Fourth Photo Credit: Nikola Bilic/

Jun 18, 2018

Im addicted to almonds

Aug 29, 2018

I found a fleet and farm supply called Blane’s and got big bags of fine ground pecans and walnuts. I don’t have any appetite and eat once a day so it makes it easy and tasty to add extra protien to anything. Under $4 a bag, great macadamians.

Sep 14, 2018

I like nuts

Jan 8, 2019