Nuts are a powerhouse of health, flavour AND value.

A handful of mixed nuts comes in at around $1 – placing them on par with other healthy snacks, like apples and bananas (1).  

Five reasons to eat nuts daily:

• Nutrition powerhouse – rich in protein, fibre, vitamins, minerals, and antioxidants
• Satisfying – reduce feelings of hunger, helping to keep weight in check
• Heart healthy – lower the risk of heart disease
• Tasty and versatile – good as a snack, but also a useful ingredient in cooking
• Great value – with mixed nuts coming in at ~$1 a serve.

Nuts pack a nutritious punch, which makes them good value for money.

Healthy snacks for ~$1 a serve:

• 30g handful of mixed nuts
• An apple
• 65g pack of popcorn
• 1 banana
• 1/2 cup chopped Qukes (baby cucumbers)
• A boiled egg
• 30g trail mix
• Small tub (160g) of yoghurt
• Muesli bar

Tips to save time and money, with nuts:

• Buy nuts in bulk and store in the fridge (for up to 4 months), or the freezer (for up to 6 months)
• Prep 30g handfuls of nuts into small containers for grab-and-go healthy snacks
• Keep a container of nuts at your desk, for a quick and easy office snack
• Buy raw nuts, then season or flavour them at home
• As whole nuts are typically cheaper than chopped nuts, buy nuts whole and chop at home.

A 2025 online supermarket audit found 30g of mixed nuts to be ~$1. However, certain types of nuts, including almonds, walnuts and peanuts, come in significantly lower than that.