Nutrition expert Tatyana Solntseva said nuts can provide health benefits but warned against consuming them in excessive amounts.
Although nuts are considered healthy, their high calorie content can affect weight management and contribute to weight gain. She therefore stressed the importance of controlling portion sizes.
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According to Solntseva, the recommended daily amount for healthy adults varies depending on the type of nut. For example, adults can consume around seven walnuts, 22–23 whole almonds, or 16–18 cashews per day.
For unshelled pistachios, the recommended amount is around 49 nuts, while hazelnuts and peanuts should be consumed in smaller quantities. She also advised limiting pine nuts to 20–25 grams per day.
“All nuts share one characteristic: they are high in calories,” Solntseva said. “For example, 100 grams of pine nuts contain around 700 calories, more than a chocolate bar, while 100 grams of walnuts contain around 650 calories.”
She said 100 grams of hazelnuts contain about 628 calories, almonds 575, cashews 553, pistachios 557, peanuts 567, and Brazil nuts 659.
Solntseva emphasized that the recommended portions apply to healthy adults. Older people and those seeking to manage their weight should reduce the suggested amounts by about one-third.
She said consuming nuts in appropriate portions should not negatively affect weight management and may support metabolism, while exceeding the recommended amounts could lead to excessive calorie intake.
