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  • Page | Last updated: 13 Jan 2025

Food-Based Dietary Guidelines recommendations for nuts and seeds

Health Promotion Knowledge Gateway

Summary of FBDG recommendations for nuts and seeds for the the EU, Iceland, Norway, Switzerland and the United Kingdom

 

Due care was taken to ensure factually correct information. Food groupings and food group names differ across individual FBDGs; the ones used here are a compromise to present the information in a structured way. Differences such as those in number of portions and portion sizes were kept unaltered. The original country FBDGs and the responsible national public health authorities remain the only qualified points of reference.

Country

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Qualitative recommendations

Portion size

Belgium 15-25 g daily of nuts and seedsChoose plain seeds or nuts (unsalted or without a sweet coating)-
Note: Nuts and seeds include: hazelnuts, sesame seeds, almonds, walnuts, linseed, sunflower seeds, pumpkin seeds, peanuts, pistachio nuts, butter from nuts or seeds
BulgariaConsume about 30-50 g of nuts daily--
Czechia--Do not forget to consume a small amount of nuts daily-

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Portion size

Denmark

- Eat about 30 g of nuts a day.

- Supplement your meals with seeds.

- About 1-2 tablespoons of seeds a day is adequate when eating a plant-rich and varied diet.

- Vary between different types, such as walnuts, hazelnuts and almonds.

- Choose unsalted nuts or nuts with a maximum of 0.8 g of salt per 100 g.

- Choose for example sesame seeds, pine nuts and pumpkin seeds.

- Bread can be a good source of seeds.

-
Germany25 g of nuts can replace a portion of fruit-25 g
Note: Recommendations for nuts included in "Fruits" group in the nutrition circle
Estonia1-2 portions of seeds, nutsPart of fat intake should come from nuts and seeds10 g seeds, almonds, nuts. 1 portion ≈ 60 kcal.
Note: Includes avocado

Country

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Portion size

Ireland40 g unsalted nuts or seeds-1 serving = 40 g unsalted nuts or seeds
Note: Included in "Meat, poultry, fish, eggs, beans and nuts" group
GreeceAs part of 4-5 servings of oils & fats per day-1 handful nuts; 10-12 olives
Note: Included in "Oils & fats" group together with olives
Spain3 or more servings of nuts weekly until reaching a consumption of one serving dailyChoose nuts that do not contain salt, fat or added sugar

One serving= 20-30 g of nuts.

Example: 1 handful that allows closing the hand (approximately 15-20 units of small fruits such as hazelnuts or almonds or 5 units of large fruits such as walnuts).

Country

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Qualitative recommendations

Portion size

FranceA small handful a dayUnsalted nuts 
Note: This food group contains many allergens, the consumption of which for people with identified allergies is not recommended
Croatia-Replace sweets with nuts and dried fruitA portion is as much nuts as you can fit in your hand
Italy1-2.5 portions per week

- Keep the quantity under control.

- Prefer "natural" products (non-salted, non-glazed).

30 g (e.g. 7-8 shelled walnuts or 15-20 almonds or hazelnuts, 3 spoons of peanuts, seeds)

Country

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Cyprus---
Note: Included in "Oils & Fats" group
LatviaInclude nuts and seeds, several times a week-No more than 20-30 grams per serving
LithuaniaApproximately 30g of nuts dailyEat a variety of unsalted nuts and seeds-

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Luxembourg-Nuts (walnuts, hazelnuts, etc.) are rich in vegetable fatty acids and play an important role in a balanced diet.-
Hungary2-3 times a week a small handful of unsalted oilseeds--
Malta80-90 g per week (equivalent to 20 g 4-5 times a week)

- Choose raw or roasted unsalted nuts and seeds instead of fried, salted versions.

- To be eaten in moderate amounts along with other protein-rich food.

20 g nuts, 15 g seeds

Country

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Netherlands

- 25 g per day for both men and women aged 19-50 yr

- Additional recommendations for children; elderly; pregnant women; lactating women.

For children up to 4 yr it is recommended not to eat nuts, but to use nut paste or peanut butterA handful of nuts (15-25 g)
Notes: Alternative source of proteins. Nuts, nut paste and peanut butter without added sugar and salt are therefore in the Wheel of Five.
Austria1-2 tablespoons of vegetal oil, nuts or seeds per day -
Notes: Included in "Oils & Fats" group
Poland-Their use, even in small amounts, in the daily diet is beneficial-

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Portugal-Eat nuts and seeds as part of the diet-
Romania---
Note: Nuts are mentioned but no recommendation made specifically for them
Slovenia---

Country

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SlovakiaA handful per day--
Note: Choose a variety of proteins, which include fish, lower-fat meat and poultry, eggs, beans and peas, soy products and natural seeds and unsalted mixed nuts
Finland30 g (2 tbsp) per day or 200-250 g per weekUnsalted, unsweetened, and free of any sort of coating: nuts, almonds, seeds (e.g. sunflower, sesame, pine nuts, pumpkin seeds).15 g
Note: Nuts and seeds are good sources of unsaturated fat
Sweden 

- More nuts and seeds!

- A couple of tablespoons a day of different kinds of nuts and seeds can be a fair amount.

Two tablespoons per day of mixed nuts and seeds
Note: Mentioned in advice on fats for their favourable lipid profile and in energy balance (weight control) for their fibre content

Country

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United Kingdom---
Note: Nuts (plain) included in protein food group (beans, pulses, fish, eggs, meat and other proteins), but no specific recommendation about quantity or frequency of consumption
Switzerland1 small handful of unsalted nuts or seeds daily (e.g. walnuts, hazelnuts, linseed, sunflower seeds)

- Vary between the different types of nuts and seeds, as each has a slightly different nutrient composition. Prefer nuts and seeds without salt.

- Nuts and seeds can be enjoyed in many different ways: as a snack, as a spread on bread (e.g. walnut butter) or as an ingredient in muesli, yoghurt, salad, vegetable curry or soup.

1 serving corresponds to 15-30 grams
Iceland

- It is recommended to eat unsalted nuts daily.

- A reasonable dose is 30 g per day or as corresponds to a fist.

Unsalted nuts-
NorwayYou can also eat a small handful of unsalted nuts during the day--