Nuts for Life | Australian Nuts for Nutrition & Health

We’re Australia’s voice for the vital role nuts play in good health and nutrition. We inspire people to enjoy a healthy handful of nuts every day. An initiative of the Australian nut industry, we also work closely with health professionals, government, and other bodies to improve the nutritional reputation of nuts.

Enjoy a healthy handful of nuts every day.

At least $980 million could be saved in health care costs each year, if all Australians ate 30g of nuts a day.

LATEST podcast episode: The lipid-lowering effects of nuts, with guest Dr Stephanie Nishi.

NEW nuts and weight published paper

New Australian research connects the dots between the multiple mechanisms thought to underpin why regular nut consumption does not typically lead to weight gain.

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Looking to spring clean your diet 🌼? Just one handful of nuts a day supports heart, brain, and gut health.

Plus, solid evidence shows that nuts can be part of a healthy diet, without affecting weight.

In fact, including nuts in a weight management plan makes it easier to stick with because they are naturally satisfying. 🙌

Here are some simple ways to add nuts to your day:
- Add a handful of cashews to your smoothie
- Sprinkle chopped hazelnuts onto avocado toast
- Make a nutty granola or Bircher muesli with almonds
- Use pistachios as a tasty salad topper
- Blend macadamias for a homemade nut butter
- Make protein bliss balls using walnuts

For our Nutty Granola recipe, head to the link in our bio 👆.

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Looking to spring clean your diet 🌼? Just one handful of nuts a day supports heart, brain, and gut health.

Plus, solid evidence shows that nuts can be part of a healthy diet, without affecting weight.

In fact, including nuts in a weight management plan makes it easier to stick with because they are naturally satisfying. 🙌

Here are some simple ways to add nuts to your day:
- Add a handful of cashews to your smoothie
- Sprinkle chopped hazelnuts onto avocado toast
- Make a nutty granola or Bircher muesli with almonds
- Use pistachios as a tasty salad topper
- Blend macadamias for a homemade nut butter
- Make protein bliss balls using walnuts

For our Nutty Granola recipe, head to the link in our bio 👆.

Nuts and heart health - what does the latest evidence actually tell us? 🤔

In this episode of The Healthy Handful, we chat with nutrition researcher Dr Stephanie Nishi to unpack the research on nuts and blood lipids, including LDL and total cholesterol, and explore what this means for cardiovascular health.

A great listen for anyone interested in the science behind nuts and heart health. ❤️

Listen via the link in our bio, or on your favourite podcast platform. 🎧

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Nuts and heart health - what does the latest evidence actually tell us? 🤔

In this episode of The Healthy Handful, we chat with nutrition researcher Dr Stephanie Nishi to unpack the research on nuts and blood lipids, including LDL and total cholesterol, and explore what this means for cardiovascular health.

A great listen for anyone interested in the science behind nuts and heart health. ❤️

Listen via the link in our bio, or on your favourite podcast platform. 🎧

How much fibre do nuts contain?

Mixed nuts contain around 8g of fibre/100g, or around 2.4g in a 30g serve (a handful). That’s similar to the amount in a slice of wholemeal bread (2.2g), or a banana (2.8g).

Nuts can contribute to a high-fibre dietary pattern, alongside other plant foods, like legumes, vegetables, fruit, whole grains and seeds.

Which nuts contain the most fibre? Chestnuts, almonds and hazelnuts, closely followed by Brazil nuts, pecans and peanuts – which all have >8g fibre/100g.

Tip💡: Where possible, look for nuts with their skin on, as these will be higher in fibre.

Head to the link in our bio for more on nuts and fibre. 👆

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How much fibre do nuts contain?

Mixed nuts contain around 8g of fibre/100g, or around 2.4g in a 30g serve (a handful). That’s similar to the amount in a slice of wholemeal bread (2.2g), or a banana (2.8g).

Nuts can contribute to a high-fibre dietary pattern, alongside other plant foods, like legumes, vegetables, fruit, whole grains and seeds.

Which nuts contain the most fibre? Chestnuts, almonds and hazelnuts, closely followed by Brazil nuts, pecans and peanuts – which all have >8g fibre/100g.

Tip💡: Where possible, look for nuts with their skin on, as these will be higher in fibre.

Head to the link in our bio for more on nuts and fibre. 👆

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Welcome to Nuts for Life

Welcome to Nuts for Life

At least $980 million could be saved in health care costs each year, if all Australians ate 30g of nuts a day.

LATEST podcast episode: The lipid-lowering effects of nuts, with guest Dr Stephanie Nishi.

NEW nuts and weight published paper

Latest recipes

Pumpkin, ricotta and mixed nut pizza

Smashed cucumber salad with creamy ginger-miso peanut dressing

Nutty rice and lentil salad

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