Are there benefits of eating nuts every day? Yes, even for weight loss

  • 2 Minutes Read
Brenda Braslow
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Who knew that there are such treasures of wholesomeness inside those tiny powerhouses known as nuts and seeds? Research suggests that there are numerous health benefits of eating nuts and seeds every day, including trimming that waistline.

Benefits of eating nuts every day

The benefits of eating nuts and seeds every day

If you are not eating nuts and seeds, then it's time, unless, of course, you have an allergy to them. Research suggests that the benefits of eating nuts and seeds every day (in moderation) include lowering the risk of high blood pressure, high cholesterol, abdominal fat, cancer, heart disease, and lung disease. In fact, the Food and Drug Administration (FDA) approved food label health claims in the early 2000s that declare: Eating 1 oz. per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Concerned about the calories? Although nuts are dense in calories, studies have actually found an inverse relationship between nut consumption and BMI or weight gain. One study showed that individuals who ate at least 1/4 oz. per day of tree nuts had lower weight and waist circumference than those who did not. Nuts are high in protein, fat, and fiber so you stay satisfied longer and may even eat less later.

Pay attention to the following calorie content, so you don't overdo it.

Calories in nuts and seeds*

Almonds 23 nuts/ounce 162 calories
Cashews 18 nuts/ounce 157 calories
Hazelnuts 21 nuts/ounce 178 calories
Peanuts 30 nuts/ounce 166 calories
Pecans 19 halves/ounce 196 calories
Pine nuts 31/2 Tbsp/ounce 191 calories
Pistachios 49 kernels/ounce 159 calories
Walnuts 14 halves/ounce 183 calories
Chia seeds 2 Tbsp/ounce 138 calories
Flaxseed, ground 4 Tbsp/ounce 150 calories
Sesame seeds 3 Tbsp + 2 tsp/ounce 179 calories
Sunflower seeds 3 Tbsp +2 tsp/ounce 166 calories

Source: USDA
*Note: The household measurement quantities are approximate due to varying sizes of nuts and seeds. Calories are based on 1 ounce.

Fun facts about nuts and seeds

Ideas for including nuts and seeds

With all these ideas, you can enjoy the benefits of eating nuts and seeds every day, any time of day, and of course, in moderation.

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

Updated: May 28, 2020

Foods & Recipes->Nuts & Seeds Nutrients->Fats
May 29, 2020

Start Your Free
Food Diary Today

Sign up Devices