Nuts do carry their share of fat and calories.
And, an ounce of nuts is only a couple of tablespoons, not even a small handful. The good news is that nuts also are chocked full of important nutrients. They re a significant source of protein, making them an alternative to meat in the food guide pyramid. Nuts also are rich in important minerals such as copper, magnesium, zinc, iron and calcium. Almonds, for example, provide 8 percent of the daily value for calcium per ounce.