How many servings of nuts and seeds should I eat per day?

While nuts and seeds have great health benefits, they are higher in calories and fat compared to vegetables, beans, and fruits so they should be consumed in smaller amounts. Nuts and seeds contain about 175 calories per ounce, and a handful could be a little over one ounce. For most of us, they are not a food that should be eaten in unlimited quantity. Unless you are thin and exercising frequently, hold your consumption of raw nuts and seeds to less than two ounces per day.