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How many nuts am I allowed to eat?

May 12, 2020
  • Healthy lifestyle
  • Nutrition
How many nuts am I allowed to eat?

Nuts, such as cashews, almonds and hazelnuts, are extremely healthy and should definitely be included in your diet. They can be snacked as a whole or used as an ingredient in dishes such as muesli, porridge or salad. But how many nuts are you actually allowed to eat and what is the best way to include them in your diet?

What nutrients are contained in nuts?

Nuts contain many important nutrients for us humans. Among them are healthy fats, proteins, vitamins such as vitamin E and B vitamins, dietary fibres, minerals and trace elements

Thanks to these ingredients, nuts can, for example, reduce the risk of cardiovascular disease, help maintain and build muscles, ensure a stable blood sugar level and supply your body with energy.

Different nuts also have different benefits. For example, cashew nuts are said to be able to promote good mood through the amino acid L-tryptophane, which can be converted to serotonin in the brain.

How many nuts cover the daily requirement?

As with most foods, the same applies here: enjoy nuts only in moderation. Despite the countless benefits and nutrients, you should not eat more than a handful of nuts a day. A “handful” means about 25 grams. Converted to individual nuts, this corresponds approximately to the following numbers:

  • Brazil nuts: 2 pieces
  • Walnuts: 8 pieces
  • Pecan nuts: 12 pieces
  • Macadamia: 12 pieces
  • Cashews: 12 pieces
  • Hazelnuts: 16 pieces
  • Almonds: 17 pieces
  • Pistachios: 25 pieces
  • Peanuts: 33 pieces

To really benefit from all the advantages of the different vitamins and nutrients in nuts, it is of course advisable to enjoy a mix of different nuts. And we find that a little variety also makes for a better taste and more fun when snacking. It is also important to make sure that you do not eat sweetened or salted nuts. Salt, for example, increases blood pressure and sweetened nuts provide extra calories.

Why not eat more nuts?

Although nuts contain many vitamins and other nutrients, they are also very rich in fat. Therefore, you should not eat too much of them. However, the recommended daily dose can be consumed without a guilty conscience and with that you benefit from the good ingredients.

Integrate nuts into your diet

Nuts can be included in the diet in many ways. Whether as a snack for in between or as a topping for your breakfast, in cold or warm dishes. They give your food an extra portion of crunch and a huge amount of nutrients.

Nuts as a snack

Nuts are a perfect snack. For example, you can prevent ravenous hunger attacks by eating a handful of nuts. You can also overcome a midday low and thus maintain your concentration for a longer period of time. Our nut mixes fit in every pocket and are therefore perfect for travelling. So, you can also reach for a healthy snack on the way.

Nuts for breakfast

Nuts complete your breakfast perfectly. You can use them either as a whole or chopped as a topping for your yoghurt, muesli or porridge. This way you can give every dish a crunchy component and a plus of vitamins. You can also make a delicious spread with nuts, like this delicious peanut spread recipe:

Erdnussmus selber machen
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Homemade peanut butter

Prep Time15 mins
Total Time15 mins
Servings: 15


  • 500 g peanuts roasted and unsalted
  • 5 tbsp peanut oil to the desired consistency
  • 1 pinch  of salt
  • 3-4 tbsp agave syrup


  • First put the peanuts in a blender.
  • Next, add the peanut oil and salt and mix until you have a creamy peanut mousse. If the peanut butter is not creamy enough, you can add some peanut oil or very little water. 
  • If you prefer your peanut butter to be a little sweet, you can add some agave syrup.
  • Finally, you can fill the peanut butter into a jar.

Nuts at Verival

You can also find different nuts in many of our breakfast products, such as mueslis and porridges. Our apricot-strawberry spelt porridge and bircher porridge, for example, is rounded off with almonds. In our sports muesli or our bircher muesli with heritage grains you will find almonds, cashews and hazelnuts.

Nuts for lunch or dinner

Not only can you refine your breakfast with nuts. Cashews, for example, fit into many dishes such as curry, vegetable dishes and salads. Peanuts are suitable for some Asian recipes. Walnuts go well in salads, risottos or even with noodle dishes. Most nuts are also ideal for use in sauces.

As you can see you can include nuts in your meal plan in many ways. Their nutrients make them a useful addition to your diet. You just have to be careful not to overdo it and stick to the recommended daily dose of nuts, a handful of nuts.


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