Healthy and affordable, at less than $1 a serve, nuts really are a super snack!

According to an online supermarket search (1), a handful of nuts comes in at 85 cents – placing them on par with other healthy snacks, like carrot sticks, popcorn, and a boiled egg.  

Five reasons to snack on nuts daily:

  1. Rich in vitamins and minerals
  2. Reduces risk of heart disease
  3. Reduces risk of some cancers
  4. Keeps weight in check
  5. Less than 85c a serve

As well as being healthy and affordable, nuts are quick and easy to store, transport and . . . eat!

Snacking on a daily handful of nuts is linked with major health benefits (2), and can help manage body weight (3).

Healthy snacks for less than $1 a serve:

  • 30g nuts (85c)
  • 1 cup popcorn (70c)
  • 30g dried fruit (99c)
  • 1 cup carrot sticks (83c)
  • 1 boiled egg (58c)
  • 30g trail mix (77c)

Downloadable resources:



Nuts for Life - GIF Healthy snacks for less than $1 a serve

Reel #1 – 5 reasons to snack on nuts daily

Reel #2 – Go nuts to keep your weight in check

Tips to save time and money:

  • 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

Did you know? Australians aren’t eating enough nuts. Just 2% meet the target of a daily (30g) handful of nuts (4). The average intake is less than 5g a day.


  1. Online supermarket search in Australia, March 2023.
  2. Nishi, SK., et al. Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials. Obesity Reviews. 2021; e13330.
  3. Balakrishna, R., et al. Consumption of nuts and seeds and health outcomes including cardiovascular, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Advances in Nutrition, 2022. nmac077,
  4. Nikodijevic, C.J., et al., Nut consumption in a representative survey of Australians: a secondary analysis of the 2011-2012 National Nutrition and Physical Activity Survey. Public Health Nutr, 2020: p. 1-11.

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