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Food-Based Dietary Guidelines recommendations for nuts and seeds

  • Page | Last updated: 07 Nov 2025
Health Promotion and Disease Prevention

Summary of FBDG recommendations for nuts and seeds for the the EU, Iceland, Norway, Switzerland and the United Kingdom

 

Due care was taken to ensure factually correct information. Food groupings and food group names differ across individual FBDGs; the ones used here are a compromise to present the information in a structured way. Differences such as those in number of portions and portion sizes were kept unaltered. The original country FBDGs and the responsible national public health authorities remain the only qualified points of reference.

Country

Quantitative recommendations

Qualitative recommendations

Portion size

Belgium 15-25 g daily of nuts and seedsChoose plain seeds or nuts (unsalted or without a sweet coating)-
Note: Nuts and seeds include: hazelnuts, sesame seeds, almonds, walnuts, linseed, sunflower seeds, pumpkin seeds, peanuts, pistachio nuts, butter from nuts or seeds
BulgariaConsume about 30-50 g of nuts daily--
Czechia--Do not forget to consume a small amount of nuts daily-

Country

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Qualitative recommendations

Portion size

Denmark

- Eat about 30 g of nuts a day.

- Supplement your meals with seeds.

- About 1-2 tablespoons of seeds a day is adequate when eating a plant-rich and varied diet.

- Vary between different types, such as walnuts, hazelnuts and almonds.

- Choose unsalted nuts or nuts with a maximum of 0.8 g of salt per 100 g.

- Choose for example sesame seeds, pine nuts and pumpkin seeds.

- Bread can be a good source of seeds.

-
Germany1 portion of nuts per day-25 g
Estonia1-2 portions of seeds, nutsPart of fat intake should come from nuts and seeds10 g seeds, almonds, nuts. 1 portion ≈ 60 kcal.
Note: Includes avocado

Country

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Qualitative recommendations

Portion size

Ireland40 g unsalted nuts or seeds-1 serving = 40 g unsalted nuts or seeds
Note: Included in "Meat, poultry, fish, eggs, beans and nuts" group
GreeceAs part of 4-5 servings of oils & fats per day-1 handful nuts; 10-12 olives
Note: Included in "Oils & fats" group together with olives
Spain3 or more servings of nuts weekly until reaching a consumption of one serving dailyChoose nuts that do not contain salt, fat or added sugar

One serving= 20-30 g of nuts.

Example: 1 handful that allows closing the hand (approximately 15-20 units of small fruits such as hazelnuts or almonds or 5 units of large fruits such as walnuts).

Country

Quantitative recommendations

Qualitative recommendations

Portion size

FranceA small handful a dayUnsalted nuts 
Note: This food group contains many allergens, the consumption of which for people with identified allergies is not recommended
Croatia-Replace sweets with nuts and dried fruitA portion is as much nuts as you can fit in your hand
Italy1-2.5 portions per week

- Keep the quantity under control.

- Prefer "natural" products (non-salted, non-glazed).

30 g (e.g. 7-8 shelled walnuts or 15-20 almonds or hazelnuts, 3 spoons of peanuts, seeds)

Country

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Qualitative recommendations

Portion size

Cyprus---
Note: Included in "Oils & Fats" group
LatviaInclude nuts and seeds, several times a week-No more than 20-30 grams per serving
LithuaniaApproximately 30g of nuts dailyEat a variety of unsalted nuts and seeds-

Country

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Portion size

Luxembourg-Nuts (walnuts, hazelnuts, etc.) are rich in vegetable fatty acids and play an important role in a balanced diet.-
Hungary2-3 times a week a small handful of unsalted oilseeds--
Malta80-90 g per week (equivalent to 20 g 4-5 times a week)

- Choose raw or roasted unsalted nuts and seeds instead of fried, salted versions.

- To be eaten in moderate amounts along with other protein-rich food.

20 g nuts, 15 g seeds

Country

Quantitative recommendations

Qualitative recommendations

Portion size

Netherlands

- 25 g per day for both men and women aged 19-50 yr

- Additional recommendations for children; elderly; pregnant women; lactating women.

For children up to 4 yr it is recommended not to eat nuts, but to use nut paste or peanut butterA handful of nuts (15-25 g)
Notes: Alternative source of proteins. Nuts, nut paste and peanut butter without added sugar and salt are therefore in the Wheel of Five.
AustriaUp to 2 servings of oils, fats, nuts and seeds daily.Eat plant products that are high in omega-3 fatty acids, for example walnuts. 1 serving of seeds or nuts is approximately 2 tablespoons.
Poland-Include more nuts and seeds in your diet (e.g. walnuts, pumpkin seeds, sunflower seeds). Replace red meat and meat preparations with fish, poultry, eggs, pulses and nuts.-

Country

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Portion size

Portugal-Eat nuts and seeds as part of the diet-
Romania---
Note: Nuts are mentioned but no recommendation made specifically for them
Slovenia---

Country

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Qualitative recommendations

Portion size

Slovakia2 servings daily of legumes, pulses, nuts, eggs, fish, meat and poultry.-1 serving= a handful of unsalted nuts
Finland20–30 g or 2–3 tablespoons of unflavoured nuts dailyVary the type of nuts. Include a variety of different types of seeds in the diet. Avoid products containing sugar and salt.-
Note: Nuts and seeds include tree nuts, peanuts and seeds. Commonly used nuts and seeds include peanuts, hazelnuts, almonds, pecans, walnuts, cashews, brazil nuts, pistachios, and sesame, chia, hemp, pine, pumpkin, sunflower, and flax seeds.
SwedenEat 2-3 tablespoons of unsalted nuts a day. No more than two tablespoons of whole flaxseeds a day.Seeds are also good for your health.-

Country

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Qualitative recommendations

Portion size

United Kingdom---
Note: Nuts (plain) included in protein food group (beans, pulses, fish, eggs, meat and other proteins), but no specific recommendation about quantity or frequency of consumption
Switzerland1 small handful of unsalted nuts or seeds daily (e.g. walnuts, hazelnuts, linseed, sunflower seeds)

- Vary between the different types of nuts and seeds, as each has a slightly different nutrient composition. Prefer nuts and seeds without salt.

- Nuts and seeds can be enjoyed in many different ways: as a snack, as a spread on bread (e.g. walnut butter) or as an ingredient in muesli, yoghurt, salad, vegetable curry or soup.

1 serving corresponds to 15-30 grams
Iceland

- It is recommended to eat unsalted nuts daily.

- A reasonable dose is 30 g per day or as corresponds to a fist.

Unsalted nuts-
Norway20-30 grams of unsalted nuts dailyIt is recommended to include seeds in the diet.-
More information and links
Originally Published | Last Updated

07 Dec 2020 | 07 Nov 2025

Knowledge service | MetadataHealth Promotion and Disease Prevention | Food-Based Dietary Guidelines in Europe
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