snack attack! a portion of nuts

a portion of nuts //

Nuts make for a great snack! They’re a source of healthy fats, protein, and many vitamins and minerals. Nuts are also very energy dense, so they should be snacked upon in moderation. Pictured here is a portion of nuts, measured 3 ways.

A portion of nuts is about 1/4 cup, or 30 grams / 1 oz. This is about the amount that fits into your cupped hand (pictured below). The walnuts on the left are measured with a measuring cup (obviously). In the centre we have almonds, which I counted out (there are 20) and on the far right are hazelnuts, which I measured using my hand. Remember that counting only works with medium-sized nuts such as almonds, hazelnuts, and pistachios. A serving of Brazil nuts, on the other hand, would only be 2 nuts!

Enjoy your nuts – snack smart!

a portion of nuts //



    • Katie Trant says

      I love almonds too, though my office provides pretty much unlimited walnuts, so I tend to keep a portion of those at my desk. I should take some almonds in with me as well!

  1. Linda @ Veganosity says

    I swear that I eat a cup or more of almonds, cashews, and walnuts a day, and I never gain weight. Granted, I’m super active, but you’d still think that eating that many nuts would have a negative effect on my mid section.

    • Katie Trant says

      It depends on so many factors! Like, what else you’re eating over the course of the day, how active you are, what your metabolism is like, etc. For some people all the energy in nuts needs to be taken cautiously, for others they can go nuts on nuts! And increasingly studies show that those who eat nuts *do* have smaller mid-sections, possibly because nuts are satiating so they’re not reaching for other things throughout the day.

  2. genevieve @ gratitude & greens says

    Nuts are one of my favourite things to snack on. I especially love soaking my almonds and peeling away the skin once they’ve been soaked- I don’t know why, but I just enjoy doing it! And of course my favourite part is getting to eat them 😀

    • Katie Trant says

      That’s funny! It’s not how I like nuts (I’m all about the crunch!) but soaking nuts is a great way to make them more easily digestible. I bet it’s fun slipping those skins off, though.


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