Nuts and all other seeds are highly nutritious packages containing protein, minerals, vitamins, fiber and phytochemicals, plus a calorie source that would be used by the baby plant — fat, carbohydrates or both. The oil seeds, such as nuts, olives, corn, cottonseed, peanuts, flaxseeds and soybeans, have a high percentage of fats, and they are mostly “good” fats: polyunsaturated and monounsaturated fats. Their polyunsaturated fats include varying amounts of the essential fatty acids (omega-3′s and omega-6′s).
A reasonable daily amount of any of these seeds is 1-3 tablespoons. You may want to watch your portion sizes of nuts if you are trying to lose weight, since it is very hard to keep to a few tablespoons of salted peanuts or almonds. Each tablespoonful is about 100 calories, and a 12.5-ounce can of peanuts is 2200 calories. Try unsalted or raw nuts which may be easier to eat in reasonable amounts. Portion size is generally not a problem for the seasoning seeds such as sesame, poppy, caraway, cumin or fennel, or those that have virtually no flavor such as flax seeds.