Portion size is critically important for weight control. It is easy to lose sight of portion size and unwittingly consume excessive food and calories – even if the fat content is low or even zero! This guide contains a growing series of popular foods showing portion sizes with their calorie, fat and carbohydrate content.

• Almonds
• Cashews without salt
• Dried Fruit and Nut Mix
• Hazelnuts
• Pecans
• Walnuts

Almonds Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal 10 pieces, 12 grams 69 290 6 0.5 2.5 2.5 1.5 0 31 1/4 cup, (29 pieces) 35 grams 200 840 17 1.5 7.5 7.5 4 0 92 1/2 cup, 71 grams 410 1710 35 2.5 15.5 15 8.5 1 187 1 cup, 142 grams 820 3420 70 5.5 31 30 17.5 1 375

Raw cashews Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal 15 gram serve (10 nuts) 85 360 7 1.5 5 2.5 0.5 2 7 30 grams serve (20 nuts) 175 720 14 3 10 4.5 1 5 14 50 gram serve 290 1200 23 4.5 16.5 8 1.5 8 23 100 gram serve 575 2400 46.5 9 32.5 15.5 3 16 45

Dried Fruit and Nut Mix Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1/4 cup, 40 grams 184 770 11.5 1 17.5 3 2.5 10 1/2 cup, 80 grams 367 1535 22.5 2.5 34.5 6.5 5 20 1 cup, 160 grams 734 3070 45.5 5 69.5 13 9.5 40

Raw hazelnuts Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal 1/4 cup (30 pieces), 30 grams 190 790 18 1.5 5 4.5 3 0 34 1/2 cup, 60 grams 377 1580 36.5 2.5 10 9 6 0 68 1 cup, 120 grams 755 3155 73 5.5 20 18 11.5 0 137

Raw walnuts Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal 1/4 cup (8 halves), 30 grams 210 870 20.5 1.5 1 4.5 2 1 27 1/2 cup, 60 grams 415 1740 41.5 2.5 2 8.5 4 2 54 1 cup, 120 grams 835 3480 83 5.5 3.5 17.5 8 4 108