Eat at least 15 grams of unsalted nuts per day


All unsalted nuts and peanuts are healthy!

Voorbeelden van noten:
Almonds, cashews, hazelnuts, Brazil nuts, pecans, pistachios, and walnuts. Peanuts are not technically nuts but are commonly grouped with them. All nuts and peanuts are healthy when they are unsalted. It doesn’t matter whether they are raw, roasted, or toasted. Nut butter and 100% peanut butter are also healthy.


Nuts are rich in essential nutrients for our bodies, such as protein, fiber, iron, and unsaturated fat. Nuts promote good digestion, provide a feeling of fullness, and lower ‘bad’ LDL cholesterol.

How much do you need?

Consume a small handful of nuts or peanuts every day (15 grams for women, 15-25 grams for men).


Nuts and peanuts are healthy. Nuts make for an excellent meat substitute or snack. However, they are calorie-dense, so it’s best to have just one small handful of nuts per day.

Find more recipes with nuts here