Key takeaways
- Nuts are nutrient-dense foods packed with fiber, healthy fats, protein, vitamins, and minerals. Eating them in moderation may help reduce your risk of heart disease and support immune health.
- Examples of some of the most nutritious nuts include almonds, walnuts, pistachios, cashews, pecans, macadamia nuts, Brazil nuts, hazelnuts, and peanuts. Each type offers a unique nutrient profile with specific health benefits.
- The healthiest way to eat nuts is whole, without added salt or sugar. While all nuts are calorie-dense, you can generally enjoy them on their own or paired with fruits and vegetables as part of a balanced diet.
Nuts are a delicious snack that are crunchy and nutritious.
They’re a great source of:
There are many benefits of eating nuts, such as helping reduce the risk of certain health conditions like heart disease.
Nuts vary in texture, flavor, and nutrient profile. They’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains.
Read on to learn more about healthy nuts and their possible benefits.
Almonds are popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, flour, and milk.
A 1-ounce (oz), or 28 gram (g), serving of roasted almonds
- Calories: 170 kcal
- Fat: 15 g
- Protein: 6 g
- Carbs: 6 g
- Fiber: 3 g
- Vitamin E: 6.8 milligrams (mg)
- Magnesium: 79 mg
These nuts are a source of vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also
Not only are almonds a nutrient-dense food, but they may also reduce heart disease risk factors.
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Almonds may also promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species.
Recipes
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Pistachios are vibrant nuts packed with nutrients. They are lower in calories and fat than many other nuts.
Just 1 ounce (28 g) of pistachios
- Calories: 159 kcal
- Fat: 13 g
- Protein: 6 g
- Carbs: 8 g
- Fiber: 3 g
- Vitamin B6: 0.4 mg
- Phosphorus: 139 mg
Pistachios are a source of numerous nutrients, including vitamin B6, which your
These nuts are also rich in plant compounds that may have antioxidant and anti-inflammatory properties, including:
- carotenoids lutein and zeaxanthin
- anthocyanins
- flavonoids
- proanthocyanidins
In a
The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and increases in blood antioxidant levels.
Recipes
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Walnuts are linked to multiple health benefits and have an impressive nutrient profile.
A 1 oz (28 g) serving
- Calories: 185 kcal
- Fat: 18.5 g
- Protein: 4 g
- Carbs: 4 g
- Fiber: 2 g
- Copper: 0.4 mg
- Magnesium: 44 mg
- Manganese: 0.9 mg
These nuts are a good source of copper, a mineral that your body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also
Walnuts may also benefit heart health and may reduce several heart disease risk factors, including:
- blood pressure
- LDL cholesterol
- triglycerides
Additionally, while more research is necessary, some
Healthy breakfast ideas: walnut granola
Cashews have a crunchy texture and creamy mouthfeel. They pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter.
A 1 oz (28 g) serving of raw cashews
- Calories: 157 kcal
- Fat: 12 g
- Protein: 5 g
- Carbs: 8.5 g
- Fiber: 1 g
- Vitamin K: 9 micrograms (mcg)
- Magnesium: 82 mg
- Manganese: 0.4 mg
These nuts are a good source of several nutrients that are essential to bone health, including:
While more research is necessary, a
Recipes
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Pecans are mild nuts that are popular in cakes, pies, and salad dishes.
A 1 oz, or 28 g, serving of roasted pecans
- Calories: 201 kcal
- Fat: 21 g
- Protein: 2.7 g
- Carbs: 3.8 g
- Fiber: 2.6 g
- Zinc: 1.4 mg
- Manganese: 1.1 mg
Pecans are a good source of the mineral zinc, which plays an
- immune function
- wound healing
- DNA synthesis
- growth and development
Additionally, some research suggests that pecans benefit heart health.
While more research is necessary, a 2021 study of 56 people at risk of heart disease demonstrated that those who ate pecans daily had significant reductions in LDL cholesterol and triglyceride levels, compared with a control group.
Recipes
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Macadamia nuts have a buttery texture and contain an array of nutrients. A 1 oz, or 28 g, serving
- Calories: 204 kcal
- Fat: 21.5 g
- Protein: 2 g
- Carbs: 3.9 g
- Fiber: 2.4 g
- Manganese: 1.17 mg
- Copper: 0.2 mg
Like other nuts, macademia nuts are are a source of healthy fats and are low in carbs.
Brazil nuts are a rich source of many nutrients, especially the mineral selenium.
A 1-ounce (28-gram) serving
- Calories: 187 kcal
- Fat: 19 g
- Protein: 4 g
- Carbs: 3 g
- Fiber: 2 g
- Vitamin E: 1.6 mg
- Magnesium: 107 mg
- Selenium: 544 mcg
Brazil nuts are high in a number of vitamins and minerals, including vitamin E and magnesium, a mineral that’s
- blood sugar and blood pressure regulation
- nerve function
- energy production
These nuts are also one of the
That said, it’s advisable to keep your intake to a few nuts per day to avoid exceeding the upper limit of 400 mcg, which may lead to selenium poisoning.
Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. A 1 oz, or 28 g, serving
- Calories: 178 kcal
- Fat: 17 g
- Protein: 4 g
- Carbs: 4.7 g
- Fiber: 2.7 g
- Vitamin E: 4.2 mg
- Magnesium: 46 mg
- Manganese: 1.7 mg
In addition to being a good source of vitamins and minerals, hazelnuts may have antioxidant and anti-inflammatory effects because they’re loaded with beneficial
- gallic acid
- epicatechin
- caffeic acid
- quercetin
While peanuts technically belong to the legume family, they have a nutrient profile similar to that of tree nuts, as well as comparable health benefits and related culinary uses.
A 1 oz, or 28 g, serving of raw peanuts
- Calories: 162 kcal
- Fat: 13.5 g
- Protein: 7 g
- Carbs: 6 g
- Fiber: 2.4 g
- Vitamin B3 (niacin): 3.6 mg
- Vitamin B9 (folate): 69 mcg
- Magnesium: 52 mg
Peanuts are a rich source of plant protein, which may help you feel full. They’re packed with polyphenol antioxidants and are also high in folate, a B vitamin that’s especially important during pregnancy due to its role in
Some studies suggest that peanuts may also help lower the risk of cardiovascular disease, coronary heart disease, and stroke. However, this doesn’t apply to peanut butter.
Recipes
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The best way to eat nuts is to eat them whole without added salt and sugar. It’s important to consume them in moderation, as they are high in calories.
All nuts tend to be high in calories per serving, but peanuts and pistachios have slightly fewer calories and less fat than other types.
Macadamia nuts have the most calories, and Brazil nuts have the most saturated fats of all the nut types.
Nuts are great sources of nutrients, such as protein, fat, fiber, vitamins, and minerals. Examples include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, and peanuts.
When eaten as part of a nutrient-dense diet, nuts may help reduce your risk of heart disease and support immune health, among other benefits.
Plus, nuts are versatile and delicious. You can enjoy them on their own or pair them with other nutritious foods like fruits and vegetables.
Just one thing
Many peanut and nut butters contain added oils and sugars to improve the texture and taste of the final product, but it’s best to choose products that don’t contain these ingredients. As such, be sure to read food labels carefully.