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Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Nuts and seeds are a tasty way to eat more heart healthy nutrients such as fibre and unsaturated fat. They can help to add variety and flavour to your meals so that eating is even more nut-ritious!
One serving of nuts or seeds is about a ¼ cup or 60 mL. This amount should just fit into the palm of your hand.
If you prefer to use nut butters or spreads, one serving is equal to 2 tablespoons. This amount is about the size of your two thumbs.
Nuts and seeds are healthy choices, but be careful not to over do it. They are high in fat so the calories can add up quickly!
Choose nuts that are raw or dry roasted (without oil) and free of added salt and sugar to make sure that you are picking the most heart healthy option.
The nutrition information listed in this table is for one serving (1/4 cup/ 60ml) of the nut or seed.
Total Fat (g)
Unsaturated Fats (g)
*Chia (or Salba) seeds are white or black seeds that are similar to flax seeds and can be found in the natural food section of your grocery store.
Did you know? Peanuts are not actually nuts! They are a member of the legume family and grow underground as part of a root system.
Are you tired of peanut butter? Do you want new ideas for adding nuts and seeds to your diet? Nuts and seeds can be found whole, chopped, flaked or ground up into flour or nut butters. There are so many different ways to add nutty goodness to your meals and snacks. Give these ideas a try:
Crunchy Fruit and Nut Salad Heart and Stroke Foundation
Fibre Power Biscotti Dietitians of Canada
Pumpkin Seed and Walnut Porridge Heart and Stroke Foundation
Phytonutrients – Nature’s Natural Defence
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.