Nuts and Seeds by 100-Calorie Serving Size (from Low to High)
Stick to 1/4 serving per meal.
Here’s a guide to nuts and seeds arranged by their 100-calorie serving sizes, helping you enjoy protein and healthy fats in moderation:
Pumpkin Seeds: 2 tablespoons (about 15g)
Sunflower Seeds: 1.5 tablespoons (about 14g)
Chia Seeds: 1 tablespoon (about 12g)
Flaxseeds: 2 tablespoons (about 13g)
Almonds: 13-14 nuts (about 14g)
Pistachios: 25-30 nuts (about 14g)
Walnuts: 7 halves (about 14g)
Hazelnuts: 9-10 nuts (about 13g)
Pecans: 10 halves (about 12g)
Cashews: 9-10 nuts (about 14g)
Brazil Nuts: 1.5-2 nuts (about 14g)
Macadamia Nuts: 5-6 nuts (about 14g)
These portion sizes provide approximately 100 calories, giving you protein and healthy fat benefits without overdoing it.
Caution: Allergies, Sensitivities, and Preparation
Avoid if Allergic or Sensitive: If you have nut allergies or sensitivities, skip these options or choose seeds like chia, flax, or pumpkin, which may be less allergenic.
Nut Butters: While options like almond or cashew butter offer healthy fats, remember they’re calorie-dense. Stick to unsweetened varieties to avoid added sugars and oils.
Peanuts: Contain high levels of arginine, which can worsen conditions like herpes, shingles, and other viral infections. Avoid peanuts if managing these issues.
Avoid Roasted with Seed Oils: Roasting with added oils increases calories and the risk of rancid oils. Stick to dry-roasted nuts or buy raw and roast at home without oil.
How to Dry Roast and Flavor Nuts at Home
Dry roasting nuts at home allows you to control the ingredients and customize the flavor. Here’s how to do it in the oven or an air fryer, with optional flavoring:
Oven Method:
Preheat oven to 350°F (175°C).
Spread raw nuts evenly on a baking sheet.
Optional Flavoring:
Savory: Toss nuts with a pinch of sea salt and herbs like rosemary, thyme, or smoked paprika before roasting.
Sweet: Lightly coat nuts with honey (1-2 teaspoons per cup of nuts) and a pinch of sea salt for a sweet-salty flavor.
Roast for 5-15 minutes, stirring every 5 minutes to ensure even roasting.
Remove from oven when golden and fragrant. Let cool.
Air Fryer Method:
Preheat air fryer to 325°F (160°C).
Toss raw nuts with your choice of flavoring (herbs, salt, or honey).
Spread nuts in a single layer in the air fryer basket.
Cook for 5-10 minutes, shaking the basket every few minutes for even roasting.
Cool completely before storing.
Roasting your own nuts allows for endless customization while keeping it healthy and free from unwanted additives.
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