Nutritionist advises portion control for daily nut consumption

Nutritionist Tatyana Solntseva said that although nuts offer a range of health benefits, their high calorie content makes portion control essential, with recommended daily amounts varying by type. For healthy adults, she suggested around 7 walnuts, 22–23 whole almonds and 16–18 cashews a day, along with approximately 49 shelled pistachios, limited amounts of hazelnuts and peanuts, and no more than 20–25 grams of pine nuts. Solntseva noted significant calorie differences among varieties, stating that 100 grams of pine nuts contains about 700 calories, compared with roughly 650 for walnuts, 659 for Brazil nuts, 628 for hazelnuts, 575 for almonds, 567 for peanuts, 557 for pistachios and 553 for cashews. The recommendations apply to healthy adults, according to the nutritionist, who advised older adults and those seeking to maintain their weight to reduce portions by one-third. She emphasized that while nuts are valued as a rich source of fats, protein and other nutrients, their calorie density means serving size is the decisive factor when including them in a daily diet.