Quick answer: For most adults, about 30g of nuts a day (a small handful) is the sweet spot — enough for the protein, fibre and healthy fats without excess calories. Adjust up for muscle building or down slightly for weight loss.
Portion by goal
| Goal | Daily amount | Notes |
|---|---|---|
| General health | ~30g | A small handful |
| Weight loss | 20-30g | Pre-portion to avoid over-snacking |
| Muscle building | 30-60g | Extra calories & protein for a surplus |
What does 30g look like?
Roughly 20-25 almonds, 18 cashews, 10-12 macadamias, or 49 pistachios.
Tips
- Choose unsalted or lightly salted to manage sodium.
- Pre-portion into small bags or jars.
FAQ
Can you eat too many nuts?
Yes — they are calorie-dense, so very large amounts can add up. Stick to portions for your goal.
Is it OK to eat nuts every day?
Yes. Daily nut intake is linked with positive health outcomes when portions are reasonable.
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