Delicious and nutritious, nuts are such a simple way to add flavour, colour and texture to almost any dish.

But often we get fed mixed information about nuts; they are packed full of nutrients, but also high in fat, you should eat them regularly, but not in large amounts. To help make it easy, we have put together this handy guide to nuts so you will know exactly which nuts, and how many are right for you.


The most nutritionally dense nut, almonds contain high level of calcium, making them a perfect snack for anyone avoiding dairy. They are also a good source of vitamin E, protein and healthy unsaturated fats. Almonds are also a good choice for type 2 diabetics as they have been shown to reduce blood glucose levels.

Recommended serving size: 20 nuts



Moreish cashews are high in essential minerals including iron, magnesium, copper, and zinc, and heart healthy mono-unsaturated fats. As a source of plant based iron, cashews are a great addition to vegetarian and vegan diets. Combine with vitamin C to ensure maximum absorption of iron.

Recommended serving size: 15 nuts



Ever thought that wrinkly little walnuts look like brains? Well turns out you are what you eat, because walnuts are packed full of brain friendly omega-3s that help to improve brain function and memory. Walnuts have also been shown to increase melatonin levels, which helps to regulate your sleep hormones and give you a good nights sleep.

Recommended serving size: 20 halves



Pistachios’ lovely green colouring comes from the pigment lutein, which is vital for eye health. They also have the highest levels of potassium of any nut and are a good source of fibre and immune boosting vitamin B6. Studies have show that eating pistachoius from their shells can help you to feel fuller sooner, making them a great snack if you are watching your weight.

Recommended serving size: 30 nuts



These small round nuts pack a serious nutritional punch with vitamin E, fibre and folate. Folate is essential for the development of healthy babies during early pregnancy, making hazelnuts a great snack for expectant mums. The skins of hazelnuts are also rich source of probiotics to boost good bacteria in the gut.

Recommended serving size: 20 nuts



Did you know that peanuts are not technically a nut? They are actually a legume. Aussie peanuts are high in monounsaturated fats and a great source of protein, vitamin B6 and folate. Avoid the heavily salted varieties for a snack that has been shown to curb appetite and reduce the risk of high blood pressure.

Recommended serving size: 30 nuts



An Aussie favourite, creamy macadamia nuts are a decadent indulgence with high levels of heart healthy monounsaturated fats, which can help to lower cholesterol but should be kept to healthy serving sizes. Macadamias are also high in minerals and vitamin B1 to help convert glucose into energy and improve nerve function.

Recommended serving size: 15 nuts