11/26/2012 02:06 EST | Updated 01/26/2013 05:12 EST

Nuts to you! Facts about nuts and nutrition

Nuts are very good for us, says dietitian Doug Cook, and since they all have different nutrients in varying degrees, eating a variety is best.

Ounce for ounce, nuts contain between 150 and 200 calories. The number of servings a person should have depends on age, activity level and body weight, but since a serving is about 30 grams (one ounce), here is guideline of a healthy serving of some of the most popular kinds of nuts:

Almonds - 23

Brazil nuts - 6

Pecans - 19 halves

Cashews - 17

Macadamia - 12

Pinenuts - 150

Walnuts - 14 halves

Hazelnuts - 18

Pistachios - 45

Source: Doug Cook, dietitian and director of the Toronto chapter of