Food group

Nuts and Seeds

Nuts and seeds provide healthy fats, protein, fibre and minerals — a handful of unsalted ones makes a nutritious snack, though they are high in calories.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Nuts and seeds are nutrient-dense plant foods rich in unsaturated fats, protein, fibre, vitamins and minerals.

What it does

They provide healthy unsaturated fats that support heart health, along with protein, fibre and minerals such as magnesium, and can help you feel full.

Good sources

Almonds, walnuts, cashews, hazelnuts, brazil nuts, and seeds such as sunflower, pumpkin, chia and flaxseed; choose unsalted, unsweetened versions.

Deficiency and who is at risk

Nuts and seeds are not essential, but they are a valuable source of healthy fats, plant protein and minerals, particularly useful in vegetarian and vegan diets.

Balance

Can you have too much?

They are healthy but calorie-dense, so large amounts can contribute to weight gain — a small handful (about 30 g) is a sensible portion. Salted and honey-coated versions add salt and sugar. Nut allergies can be serious.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Nuts and Seeds: frequently asked questions

Are nuts fattening?

Nuts are high in calories, but eaten in moderate portions (about a handful) as part of a balanced diet they are linked to health benefits rather than weight gain, partly because they are filling. Choose unsalted, unsweetened types.

Which nuts are healthiest?

All nuts offer benefits. Walnuts are rich in a plant omega-3, brazil nuts in selenium, and almonds in vitamin E and calcium. Variety and unsalted versions are the key messages.

Related

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Sources

Where this is drawn from

  • NHS — Eat well (Eatwell Guide)
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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