That is a fair question. And one that I’m hoping to answer if you keep reading. Sussex Smokehouse smoked nuts are high in calories, high in fat, and we roast them in chicken fat for good measure. Doesn’t exactly sound like health food, does it?
But “healthy” is more complicated than looking at one number on a label, so I thought we should take a look at what is actually in Tom’s Meaty Nuts and what those numbers mean for your body.
The Numbers
Here’s what you’re getting per 100g:
- 618 calories
- 56.2g fat (of which 4.5g saturated)
- 18.1g carbohydrate (of which 4.7g sugars)
- 10.6g fibre
- 21.3g protein
- 0.52g salt
- 578 calories
- 46.4g fat (of which 9.2g saturated)
- 33.6g carbohydrate (of which 5.3g sugars)
- 3.1g fibre
- 15.5g protein
- 0.56g salt
Those are big numbers. But before you panic, let’s put them in context.
“High in Calories” Isn’t the Same as “Unhealthy”
Yes, our nuts are calorie-dense. 578-618 calories per 100g is substantial.
But here’s the thing: nobody eats 100g of nuts in one sitting. Well, they shouldn’t, anyway. That’s not a portion – that’s the whole bag.
A typical serving is 30-50g, which works out to around 170-310 calories. That’s a satisfying snack that should keep you full for hours. It’s not a quick sugar hit that leaves you browsing the kitchen cupboards 20 minutes later.
Compare that to a standard bag of crisps (around 130-150 calories for 25g) that’s mostly air, salt, and refined carbs. You’ll be hungry again in no time.
Calorie-dense foods aren’t the enemy. Empty calories are. Sussex Smokehouse nuts deliver protein, fibre, healthy fats, vitamins, and minerals alongside those calories. You’re getting something your body can actually use.
What About all that Fat?
Our nuts are high in fat. The almonds clock in at 56.2g per 100g. That’s over half fat by weight.
Sounds terrifying if you’re of the belief that “low-fat” means good. But the rest of us know that the science has moved on. We now know that…
Most of the fat in nuts is healthy fat:
- Monounsaturated fats – the same heart-healthy fats found in olive oil and avocados. These help maintain healthy cholesterol levels and support cardiovascular health.
- Polyunsaturated fats – including omega-3 and omega-6 fatty acids your body can’t produce on its own. Essential for brain function and reducing inflammation.
Almonds are particularly high in monounsaturated fat, which is why they’re consistently linked to better heart health in studies.
What about the saturated fat from the chicken fat?
The saturated fat content is 4.5g per 100g for almonds and 9.2g for cashews. Some of that comes from the nuts themselves (almonds naturally contain about 3.8g, cashews about 7.8g). The chicken fat adds a small amount on top.
Current UK guidelines suggest limiting saturated fat to about 20g per day for women and 30g for men. A 50g serving of our nuts contributes around 2.25-4.6g – well within reasonable limits, especially if the rest of your diet is balanced (and that’s down to you, I’m afraid).
Fat isn’t the villain it was made out to be. Your body needs it for hormone production, vitamin absorption (vitamins A, D, E, and K are fat-soluble), and brain function. The idea that eating fat makes you fat has been thoroughly debunked.
They’re a decent source of Protein though
All nuts are an excellent source of protein. Ours especially…
Almonds deliver 21.3g per 100g. Cashews provide 15.5g. A 50g serving gives you around 7.75-10.65g of protein – comparable to an egg or a small chicken breast.
Protein is essential for:
- Building and repairing muscle
- Keeping you full and satisfied
- Supporting immune function
- Maintaining healthy skin, hair, and nails
Most “high protein” snacks on the market are ultra-processed protein bars loaded with artificial sweeteners and additives. Our nuts deliver protein from real food, alongside all the other nutrients nuts naturally provide. And you don’t get any of that weird, chalky aftertaste either.
If you’re looking for a snack that’ll actually keep you going, protein is what you need. Sugar and carbohydrates won’t cut it.
Smoked Nuts are a good source of Fibre too
Almonds are outstanding for fibre – 10.6g per 100g. Cashews are decent at 3.1g.
Most people in the UK don’t get enough fibre. The recommended intake is 30g per day. The average person gets about 18g.
Fibre supports:
- Digestive health
- Blood sugar regulation
- Keeping you fuller for longer
- Heart health
- Gut microbiome diversity
A 50g serving of Sussex Smokehouse almonds gives you 5.3g of fibre – nearly 20% of your daily target. That’s not an insignificant amount.
Compare that to ultra-processed snacks, which are usually stripped of fibre during manufacturing. Our nuts keep all the good stuff intact.
Less Carbs and Sugar Than You’d Think
The carbohydrate content is 18.1g for almonds and 33.6g for cashews per 100g. Almonds are notably lower-carb, which is why they’re popular with people following low-carb or keto diets.
The sugar content is low at 4.7-5.3g per 100g. That’s naturally occurring sugar from the nuts themselves, there’s no more in the recipe, take a look yourself. A 50g serving contributes about 2.35-2.65g of sugar, which is barely any, let’s be honest.
For context, a “healthy” cereal bar can easily contain 10-15g of added sugar in a single bar. Sussex Smokehouse’s smoked nuts aren’t adding to your sugar intake in any meaningful way.
A bit Salt for flavour
The salt content is 0.52-0.56g per 100g, which works out to about 0.26-0.28g per 50g serving.
The NHS recommends no more than 6g of salt per day for adults. A typical serving of our nuts contributes about 4-5% of that limit.
I’m no nutritionist but that’s a reasonable amount for a savoury snack. We’re not drowning them in salt – we’re seasoning them to taste good while keeping sodium levels sensible. If you’re watching your salt intake closely, be mindful of portion sizes. But for most people, the salt content shouldn’t a concern.
So Nuts Are Healthy Compared To…?
Okay, perhaps it’s a little more complicated than – this good, that bad.
Are our nuts healthier than:
- A handful of raw, unsalted almonds? No, ours have more calories and salt.
- A bag of crisps? Absolutely. More protein, fibre, healthy fats, and nutrients.
- A bar of chocolate? Yes. More satisfying, better macros, no sugar crash.
- A protein bar? Depends on the bar, but our nuts are real food that actually tastes good.
Like many things in life, healthy isn’t binary. It’s about what you’re eating overall, not obsessing over individual foods.
The Alternative
Most snacks on supermarket shelves are ultra-processed. That means they’ve been heavily refined, stripped of nutrients, and rebuilt with additives, flavourings, and preservatives to extend shelf life and boost palatability.
Our nuts are minimally processed:
- We smoke them (a traditional preservation method)
- We season them with our homemade salt blend (no artificial flavourings)
- We roast them in chicken fat (real fat, not industrial seed oil)
The ingredient list is short. You can pronounce everything. And remember that MSG stands for Makes Shit Great.
That matters. Ultra-processed foods are consistently linked to worse health outcomes – obesity, heart disease, diabetes, and more. Whole foods, even calorie-dense ones like nuts, are not. Eat more nuts.
The Real Issue is Portion Size
The honest truth? The healthiness of our nuts depends largely on how much you eat.
A 30-50g serving as part of a balanced diet? Excellent choice. Nutrient-dense, delicious, satisfying, supports overall health.
Eating a couple of 100g bags in one sitting while binge-watching TV? Not ideal. You’ll have eaten more than half your recommended daily calorie intake, and that’s excessive regardless of how nutritious the food is… you animal…
Nuts are easy to overeat because they’re delicious and calorie-dense. Tom’s Meaty Nuts are moreso, because I’ve made them EVEN BETTER. If portion control is a struggle, maybe pre-portion them into a small bowl or something rather than eating straight from the bag.
Now for the Sciencey bit… About Nuts
Nuts are one of the most consistently healthy foods in nutritional research. Studies have found that regular nut consumption is associated with:
- Reduced risk of heart disease
- Better cholesterol levels
- Less inflammation
- Improved blood sugar control
- Reduced risk of type 2 diabetes
- Healthier body weight (despite being calorie-dense)
The Mediterranean diet – one of the most well-researched and health-promoting diets – includes a variety of nuts as a staple.
The idea that nuts are “too fattening” or “unhealthy” doesn’t hold up against the evidence. People who eat nuts regularly tend to be healthier than those who don’t.
So, Are nuts Healthy then?
Yes. With context.
Sussex Smokehouse smoked nuts are:
- High in healthy fats, protein, and fibre
- Nutrient-dense with vitamins and minerals
- Made from whole, recognizable ingredients
- Satisfying and filling
- Free from artificial additives and ultra-processing
They’re a nutritious snack when eaten in reasonable portions as part of a varied diet. They’re real food, not junk food dressed up as health food.
If you’re looking for a snack that delivers actual nutrition, keeps you satisfied, and tastes genuinely good, they’re a solid choice.
If you’re looking for a magic weight-loss food or something you can eat unlimited quantities of without consequence, they’re not that. Nothing is.
Want to try them for yourself?
What we are watching: Revisiting Shaun’s video on the Harry Potter series
What we are listening to: Lots of Odd Nosdam albums.
