Awww nuts….

Posted on February 6th, 2019

Today’s topic is all about nuts. For a long time, nuts have been regarded as a “bad” food and criticized for their fat content. Although nuts do contain fat, it’s the type of fat that make these nutrient-rich powerhouses so beneficial to our health. Nuts are rich in polyunsaturated and monounsaturated fats (the good kind of fats), fiber, and plant sterols which can all help reduce inflammation and improve LDL cholesterol (bad cholesterol). In addition to providing important nutrients such as selenium, vitamin C, vitamin A, and vitamin E; nuts also provide an array of antioxidants such as lycopene and beta-carotene.

Although nuts can be an essential part of a well-balanced diet, it is important to be mindful of our serving size to avoid consuming too many calories in such small amounts. In other words, don’t go nuts! The serving size of most nuts are approximately 1 ounce and 150-200 calories.


Almonds are a power-packed nut with an array of nutrients including monosaturated fats, fiber, vitamin E, magnesium, and copper. Almonds have a higher calcium content than any other nut and contain phytonutrients which help reduce inflammation and oxidative stress. As a heart healthy option, almonds also contain phytosterols which help lower bad cholesterol.

Serving size: 23 nuts (easy as 1-2-3, 1 ounce = 23 nuts)

Calories: 163 per serving


Although technically considered a legume, peanuts still contain important nutrients that help slow digestion and make you feel fuller longer. Peanuts are loaded with folate and have extra potassium. Peanuts are often packaged with added sugars, salts, and flavorings. For healthier options, choose dry roasted or raw peanuts that contain no added ingredients.

Serving size: 28 nuts

Calories: 166 per serving


Similar to almonds, pistachios are loaded with nutrients and phytonutrients. Pistachios contain significant amount of lutein, a phytonutrient important in eye health. Also, the research has  shown that pistachios may have the ability to improve HDL cholesterol (the good cholesterol) and help manage blood sugars after a meal.

Serving size: 49 nuts (deshelled)

Calories: 158 per serving


Cashews are a good source of protein and iron which are important nutrients in growth and development. Cashews are a rich source of magnesium and contain zinc and copper which support a healthy immune system. Cashew may also be beneficial in supporting metabolic health such as improving cholesterol and blood pressure.

Serving size:  18 nuts

Calories: 157 calories per serving


Pecans are a nut thatare very rich in antioxidants which help fight inflammation. Similar to other nuts, pecans also contain phytosterols which can help improve bad cholesterol. Pecans are often higher in calories compared to other nuts making it important to monitor portion sizes.

Serving size: 19 halves

Calories: 196 per serving


Walnuts are incredibly rich in Omega-3 fatty acids, particularly ALA (alpha linoleic acid). The research supports that walnuts may have the ability to help prevent heart disease due to their cholesterol-lowering and anti-inflammatory properties.

Serving size: 14 halves

Calories: 185 per serving

About the Blogger:

Hello everyone! My name is Danielle Christiansen and I am a Dietetic Intern at Oklahoma State University – GO POKES! I currently hold a master’s degree in Nutritional Sciences and will be eligible to sit for my Registered Dietitian exam in a few short weeks. I am very passionate about nutrition and wellness, specifically disease prevention and the power of food. I believe in the word of Hippocrates, “Let food be thy medicine, and medicine be thy food”. I absolutely love teaching people about food and nutrition. As a new RD, I hope to start my career in an area of dietetics where I can fulfill my passion for teaching while working in my community to improve the health of its members through nutrition.

Information included does not constitute medical advice and should only be used as a general recommendation for a healthy diet. Reasor’s Registered Dietitian’s opinions and recommendations are of their own; they are not paid to endorse any products.