Nuts are a great option for curbing those late afternoon or evening munchies. They are nutritious, high in fiber, protein and are full of heart healthy fats. And the best part — they will fill you up and suppress those hunger pains.
But, snacking all afternoon on nuts probably isn’t a good plan. Even these heart healthy snacks should be eaten in moderation.
The most common recommendation is to stick to a handful of raw, unsalted nuts (salted nuts can be high in sodium and commercially roasted nuts may be high in added fats). But how we define a handful is different. Instead keep your nut snack to about an ounce. So, how much is an ounce of nuts? That all depends on the nut itself.
Almonds = 23 per ounce. Not the most protein dense of the nuts. They come in second at 6 grams per ounce. A recent study found that eating almonds every day may help prevent weight gain.
Cashews = about 18 per ounce. One of the highest calories nuts at 155 calories per ounce, they are native to Brazil and come from the same family as the mango and pistachio.
Walnuts = about 14 halves per ounce. Choose walnuts with their skin intact. Like the skin of fruits and vegetables, that is where many of the nutrients are found.
Macadamia Nuts = about 12 per ounce. Among the fattiest of all the nuts, but that fat is what makes them good for you. The fatty acids found in this nut can lower bad cholesterol.
Hazelnuts = about 21 per ounce. Hazel nuts are high in vitamin E which can protect skin against premature aging.
Pistachios = about 49 per ounce. I think this is my favorite because you can eat so many of them! If you buy them in the shell, you can really slow down and enjoy your snack. Pistachios have been shown to improve intestinal health.
Pecans = about 19 per ounce. Native to North America they make a great topping on your oatmeal, yogurt or sweet potato.
Brazil Nuts = about 6 per ounce. Brazil nuts contain more selenium per ounce than any other food. Selenium can potentially protect against cancer and aid with thyroid disorders.
Peanuts = about 42 per ounce. Peanuts are actually a pretty good source of protein. One ounce contains 7 grams – the highest in protein of all the nuts.
Source: http://www.teambeachbody.com/teambeachbodyblog/nutrition/how-many-nuts-are-in-an-ounce?ICID=CT_BLOG_NUTS_IN_OUNCE
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