Tree nuts are hard-shelled fruits such as almonds, pecans, cashews, and walnuts. These are not to be confused with peanuts, which are legumes and not tree nuts at all! Nuts all differ in their protein, fat, fiber, and calorie contents, along with their vitamin and mineral profiles. They are all great sources of protein, fat, and fiber, which means they pack a powerful nutritional punch but can be VERY caloric if not portion-controlled. 

On VLCD, we recommend 10 almonds for an emergency snack (70 calories), 22 almonds as a protein addition to a green salad and beans, or 44 almonds as a meal replacement. On Stepwise, about 1 oz of nuts is considered a snack serving. Be careful not to confuse these amounts; it can be the difference between staying within calorie limits or going over.

Pistachios are the closest in nutrient profile to almonds when it comes to calories, protein, and fiber if you need a substitute. Other nuts may be too high in fat or too low in protein. Choose unsalted nuts to avoid the craving to overeat and check out this tree nut cheat sheet for more info!