Food GuidesNuts & Seeds

Nuts Guide

Nuts are a great source of plant-based protein and healthy fats. Additionally, it also provides vitamins, minerals, phytochemicals, and antioxidants. Nuts maintain optimum health. One serving (30 g or ¼ cup) of nuts provides about 3-6 grams of protein. However, if your goal to get more protein, we usually recommend increasing the intake of legumes.

Nuts strengthen the brain, heart, and muscles. They boost cognitive function, reduces oxidative stress, provides energy, and prevents diseases.

You should include a variety of nuts in your daily diet. Almonds and walnuts are especially important because both nuts have a greater antioxidant capacity and contain the healthiest fats. Walnuts also contain omega-3 fatty acids.

Key Recommendation

  1. Preference: Give preference to walnuts and almonds. These should be a part of your daily diet. Walnuts are more important than almonds if you need to choose one from two.
  2. Alternate: Except almonds and walnuts, alternate all other nuts. Do not consume the same nuts daily.
  3. Soak: Soak all types of nuts for about 8 hours before eating. You can also soak nuts overnight.

Recommended Nut Ratio

Nuts GroupsRecommended Ratio

Recommended Nuts Servings

Nuts are not an important part of the whole food plant-based diet. It just provides additional support to people who have high energy and calorie needs.

Standard Serving Size for Nuts

Soaked Nuts30 grams (¼ cup)
Nut Butter (homemade)2 tablespoons

Recommended Daily Amount

The recommended daily amount depends on your health status. We divide our recommendation into four groups:

  1. Group 1: If you are obese or suffer from cardiovascular disease, you should consider the recommendation given under Group 1.
  2. Group 2: Healthy people living a sedentary lifestyle and doing sitting jobs.
  3. Group 3: Children, pregnant women, lactating mothers, physically active people doing exercise at least 30 minutes a day.
  4. Group 4: Athletes and sportspeople.

Group 1: Obese & Heart Disease

Age GroupRecommended Daily Servings
19-50¼ serving (7.5 grams)

The above recommendation is for obese people (trying to lose weight) and people who suffer from cardiovascular diseases.

Group 2: Sedentary Lifestyle

Age GroupRecommended Daily Servings
19-50½ serving (15 grams)
51-701/3 serving (10 grams)
70+¼ serving (7.5 grams)

The above recommendation is for healthy people living a sedentary life.

Group 3: Physical Active

Age GroupRecommended Daily Servings
1-2¼ serving (7.5 grams)
2-31/3 serving (10 grams)
4-8½ serving (15 grams)
9-11¾ serving (22.5 grams)
12-131 serving (30 grams)
14-181 ½ serving (45 grams)
19-501 serving (30 grams)
51-70¾ serving (22.5 grams)
70+½ serving (15 grams)
Pregnant1 ½ serving (45 grams)
Lactating1 ½ serving (45 grams)

The above recommendation is for children, pregnant women, lactating mothers and people doing exercise for 30-60 minutes a day.

Group 4: Athletes & Sportspeople

Age GroupRecommended Servings per day
4-81 serving (30 grams)
9-111 ½ serving (45 grams)
12-132 servings (60 grams)
15-183 servings (90 grams)
19-503 servings (60 grams)
51-701 ½ serving (45 grams)
70+1 serving (30 grams)

This recommendation is for athletes, sportspeople and physically active people doing exercise for more than 60 minutes a day.

Appropriate Amount

The amount also depends on your digestive capacity. Your appetite and digestive capacity matter more than the recommended amount. You can eat less or more according to your appetite and digestive capacity. The appropriate amount is the amount that does not affect the intake of other food groups and you easily digest the amount without facing any trouble or loss of appetite for the next mealtime.

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Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.

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