Servings of Nuts on the South Beach Diet

What is a Serving of Nuts?

Pile of fresh Brazil nuts on a wooden table
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On the South Beach Diet, nuts are allowed in limited quantities. Dry roasted are recommended. In my analysis, it seems that the suggested nut servings are about 2/3 ounce per day on the diet*, while about an ounce of seeds is allowed. Here are the exact counts recommended in the diet:

Nut Servings on the South Beach Diet

  • Almonds - 15
  • Brazil Nuts - 4
  • Cashews - 15
  • Hazelnuts (Filberts) - 25
  • Macadamia - 8
  • Peanuts (boiled is fine) - 20 small
  • Pecans - 15
  • Pistachios - 30
  • Walnuts - 15
  • Nut butters, including peanut butter - 2 Tablespoons

Seed Servings on the South Beach Diet

Serving size is one ounce. For most seeds, an ounce is about 3 tablespoons, with a couple of exceptions:

  • Flax Seed - 3 Tablespoons
  • Pine Nuts (Pignolia) 3-4 Tablespoons, depending on size
  • Pumpkin Seeds - 3 Tablespoons
  • Sesame Seeds - 3 Tablespoons
  • Soy "Nuts" (roasted soy kernels) - 1/4 cup
  • Sunflower Seeds - 3 Tablespoons

*This information is from the original South Beach Diet book. The South Beach Diet Good Fats Good Carbs Guide seems to indicate that one-ounce servings can be used for nuts. See the South Beach Diet Book List

See the Rest of the South Beach Diet Food Lists

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