How many nuts can I eat in a day?

You might have heard about the benefits of nuts for your heart, brain function, and digestion. Nuts have always helped lose weight too. They are healthy and delicious snacks that you can add to your daily diet.

But did you know that too many nuts can be harmful to your body? And do you know how many nuts are too many? The adequate number of nuts you can eat in a day differs from one nut to another. Therefore, follow this post if you want to know how many of each nut is considered healthy.

The number of nuts you should eat every day

It is recommended to eat up to 30 grams of nuts in a day. Since nuts have different amounts of calories, protein, vitamins, and other nutrients, you should be careful not to exceed this amount. Here we will list the ten most popular nuts you can eat in a day and tell you what happens if you eat too many nuts.

Almonds

You can find a high amount of protein, vitamin E, and calcium in one Almond. Since this nut contains healthy fats, fibre, and magnesium, it is very effective for lowering blood sugar and reducing blood pressure. However, you should know that each ounce of Almonds has 163 calories and 14 grams of fat. That’s why you should keep an eye on how many almonds you eat each day. The Australian Dietary Guidelines recommend eating 20 to 30 almonds in a day, roughly equal to 30 grams.

What happens if you eat too many almonds?

Overeating almonds can lead to toxicity and cause breathing problems, choking, or nervous breakdown. Although Almonds are considered suitable for digestion, it is better to wet them before eating to avoid any digesting issue. Moreover, since almonds have lots of calories, eating too many can lead to weight gain.

Cashews

Cashews are high in proteins, antioxidants, iron, magnesium, and selenium. The increased amount of selenium in cashews can help prevent different cancers and is excellent for the skin. But like any other nut, there is a limitation in consuming cashews in a day too. Fifteen cashews are almost equal to 30 grams. Although this amount is not too much, nutrition experts recommend eating only 4 to 5 cashews a day to avoid gaining weight.

What happens if you eat too many cashews?

Like other nuts, cashews contain lots of calories and eating too many of them each day can lead to weight gain. Moreover, some people might be sensitive to this nut because it is packed with amino acids that may cause headaches.

Pistachios

This delicious and crispy nut is one of the most popular nuts you can find. The popularity of pistachios is because of the high level of protein, potassium, and antioxidants. Pistachios are also pretty high in calories. That’s why consuming them can boost your daily energy. Usually, eating 30 pistachios in a day is still healthy. However, you should also be aware of other foods you eat besides pistachios in a day.

• Read more about the health benefits of pistachios here.

What happens if you eat too many pistachios?

Excising the adequate number of your daily intake of pistachios may lead to excess weight because pistachios are high in calories and fat. Although they are used in weight-loss programs, overeating them may have the opposite result.

Bloating and nausea are other side effects of eating too many pistachios in a day.

Peanuts

Peanuts are one of the most allergic nuts. However, if you are not allergic to this nut, you are so lucky! Because this creamy, delicious nut is an excellent source of protein, antioxidants, iron, magnesium, and fibres. Moreover, it is loaded with healthy fat, which is good to lower cholesterol in the body. If you wonder how many peanuts you should eat in a day, nutritionists recommend 40, or any number equal to 30 grams.

What happens if you eat too many peanuts?

As mentioned earlier, people might be allergic to peanuts because of the amount of protein it has. Therefore, even if you are not allergic, consuming too much of this protein might be dangerous.

Skin rash, itching around the mouth, and stomach cramps are some of the mild reactions you may encounter while eating too many peanuts. However, severe reactions, such as tightening the throat or shortness of breath, will require medical attention.

Hazelnuts

These round and creamy nuts are one of the richest sources of dietary fibre, which is good for digestion. It is also high in potassium, folate, and vitamin E. One ounce of hazelnuts contains 178 calories; that’s why you should be careful about the number of hazelnuts you eat in a day. Twenty whole kernels, equal to 30 grams or an ounce, is enough to consume in a day.

What happens if you eat too many hazelnuts?

Eating too many hazelnuts not only leads to excess weight but also may cause skin eczema, coughing, abdominal pain, vomiting, or swelling of lips and tongue.

Although it’s rare, it might cause a severe allergic reaction, called anaphylaxis, which requires immediate medical care.

Walnuts

Consuming walnuts is so beneficial to your body because this nut has millions of health benefits. From boosting brain function to treating type 2 diabetes and reducing cancer risk, you can find the solution to most of the health issues in this healthy, crispy, delicious nut. An ounce, or 30 grams of walnuts, equals ten whole walnuts (or 20 halves). Keep your daily intake within this amount to stay healthy and avoid any allergic reactions.

What happens if you eat too many walnuts?

The side effects of eating too many walnuts are bloating and loosened stool. Like other nuts, walnuts are so high in calories that overeating may also lead to weight gain.

Pecans

High in dietary fibre and antioxidants, pecans are healthy nuts to improve digestion and boost the immune system. Since it also contains monounsaturated fats, it is so beneficial for the heart too. The sufficient and healthy number of pecans you can eat in a day is about 15.

What happens if you eat too many pecans?

If you take too many pecans, you may add an extra hundred calories to your diet and be susceptible to weight gain. Your cholesterol level might also increase. Dizziness, shortness of breath, and vomiting are other reactions you may have while eating too many pecans.

Brazil Nuts

Brazil nuts are a great source of selenium and potassium. Combined, they can lead to better sleep. But too much selenium can also be harmful to hair and nails. Most nutritionists recommend limiting your daily intake to 1 or 2 Brazil nuts per day. Although it is not equal to 30 grams, eating more may cause hair to break.

What happens if you eat too many Brazil nuts?

Too many Brazil nuts can lead to too much selenium intake too. Its side effects may be skin rashes, nausea, diarrhea, brittle, or loss of hair or nail. 

Pine nuts

Pine nuts are amongst the nuts with the highest calories. An ounce of pine nuts has 191 calories, which is too much in a day. On the other hand, pine nuts are high in magnesium, vitamin E, and monounsaturated fat, protecting the heart and reducing the risk of heart disease. Commonly, eating two tablespoons of pine nuts is expected in a day.

What happens if you eat too many pine nuts?

The moderate amounts of pine nuts won’t be harmful, but overeating pine nuts may make you gain weight.

Macadamia

Macadamia nuts, which have a buttery flavour and creamy texture, are so beneficial for the heart. It can significantly reduce inflammation, lower cholesterol, and decrease the risk of heart attacks. However, macadamia has the highest amount of calories (204) per ounce. Almost 10 to 12 kernels of macadamia are equal to 30 grams.

What happens if you eat too many macadamia nuts?

Because they are high in calories and fat, it is recommended to avoid eating more than a handful of this nut because it may lead to weight gain.

Bottom Line

Daily consumption of nuts can lead to a more healthy life, but too much of a good thing might have a harmful effect. Therefore, always care about how much nuts you eat each day.

You should also note that the amounts mentioned in this post are for raw nuts. You should always consume less if you buy roasted, salted, or sweetened nuts.