Wellness Nutrition Eat Well The Healthiest Nuts for Your Body Nuts are packed with good-for-you fats, protein, vitamins, and minerals. By Mikayla Morell Mikayla Morell Mikayla Morell is a content writer and editor residing in Philadelphia, PA. She began her career as a freelance writer while also working as a phlebotomist in a local hospital. She wanted to use her certification in phlebotomy to support the shortage of hospital staff throughout the beginning of the COVID-19 pandemic. She loves that she can combine her two main interests—writing and healthcare—in her work with Health.com. health's editorial guidelines Updated on March 21, 2023 Medically reviewed by Elizabeth Barnes, RDN Medically reviewed by Elizabeth Barnes, RDN Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients with eating disorders and disordered eating to help them to mend their relationship with food and their bodies. learn more Share this page on Facebook Share this page on Twitter Share this page on Pinterest Email this page Zelma Brezinska / EyeEm/Getty Images Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. Here's a look at the benefits of different types of nuts and tips for adding them to your diet. 12 Healthy High-Fat Foods You Should Eat Healthiest Nuts They are also healthy additions to any diet. Nuts are filled with protein and omega-3 fatty acids. Nuts make a great snack in between meals because the fiber in them will help you feel full longer. While nuts are about equal in calories per ounce, different nutrients are higher in some nuts than others. Find out more about the different nutrients in each type of nut. Almonds Relatively low in calories, almonds are an excellent food for health due to their source of protein, fiber, vitamins, and minerals. One serving of whole almonds (about 23 almonds) contains: 5.8 grams of protein3.5 grams of fiber13.8 grams of total fat74.5 milligrams of magnesium74.29 milligrams of calcium Additionally, almonds' antioxidants can protect against chronic diseases such as obesity, diabetes, and metabolic syndrome. Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with various fun flavors. Cashews A one-ounce serving of dry roasted cashews contains: 4.34 grams of protein 0.9 grams of fiber 13.2 grams of fat 160 milligrams of potassium 139 milligrams of phosphorous This serving size of cashews also contains about 70% of the recommended daily allowance (RDA) of copper. Copper plays a role in creating energy and maintaining the nervous and immune systems. Pistachios Pistachios contain nutrients, protein, fiber, and antioxidants. Research found that eating pistachios may help brain function and gut and skin health. A one-ounce serving of pistachios contains: 5.73 grams of protein3 grams of fiber12.8 grams of fat289 milligrams of potassium Walnuts While all nuts contain heart-healthy monounsaturated fats, walnuts have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants. Research has suggested that ALA benefits cardiovascular health, and walnuts are associated with lower heart disease and stroke rates. A one-ounce serving of walnuts contains: 4 grams of protein2 grams of fiber17 grams of fat129 milligrams of potassium42.3 milligrams of magnesium Eating half a cup of these tasty morsels daily can also lower the levels of "bad" cholesterol in your body. Peanuts Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for making genetic material like DNA. It also makes peanuts a great choice for vegetarians—who can come up short on folate—and people who are pregnant—who need folate to protect their unborn babies from birth defects. Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E. One ounce of peanuts contains about: 7 grams protein2.4 grams of fiber14 grams fat Is Peanut Butter Healthy? Here's What To Know Brazil Nuts One ounce of Brazil nuts (about six nuts) contains about: 4 grams protein2 grams of fiber19 grams fat Creamy Brazil nuts are packed with selenium, a mineral that may protect against certain diseases. Just one ounce of Brazil nuts contains more than a day's worth of selenium, so eat these sparingly because too much selenium can cause: Diarrhea Nausea Skin rashes Brittle nails or hair Loss of nails or hair Discolored teeth Pecans Pecans are a good fiber, copper, thiamine, and zinc source. Research shows that eating pecans can improve the ratio of good and bad cholesterol in your body. One ounce of pecans (19 halves) contains: 196 calories20 grams fat3 grams protein0.3 milligrams of copper0.2 milligrams of thiamine1.28 milligrams of zinc 17 High-Protein Snacks You Can Eat On the Go Tips for Eating Nuts Nuts are wonderful for your health. To get the most health benefits, it's also important to pay attention to how you eat them. Pair Them With a Carb Nuts don't have to be eaten just by themselves—you can also pair them with a carbohydrate to add a little more bulk to a snack or meal. When you pair a protein with a carbohydrate, this will help you feel full for a longer time. Here are some nut-and-carb combos: Sprinkling nuts on oatmealAdding nuts to low- or nonfat yogurtSpreading nut butter on slices of apple or pear Buy Snack Packs Many people unintentionally consume more calories when they have larger portions available to them. If you buy nuts in bulk or in big bags, this can make it difficult to scoop out a serving for a snack. A good snack should be one that balances enough calories for you to feel satisfied but not too many, as this can promote unintentional weight gain. To help with portion control, you can buy snack packs of nuts that you can easily grab on-the-go or you can divide up nuts into smaller containers ahead of time. This makes it easy to know the portion you're eating and to have a snack ready. Mix Them Together Trail mix can provide various nuts, combining all the different nutrients. Trail mix is available in countless varieties that may include: Chocolate (like chocolate chips or M&M's) Legumes Pretzels Seeds Dried fruits (like raisins, apricots, or cranberries) Pairing tree nuts with dried fruits may reduce the risk of developing heart disease and diabetes. Try Unsalted or Lightly Salted Nuts Salt can affect your health—consuming foods high in salt can increase your blood pressure. So, if you have high blood pressure, you may be monitoring your salt intake. If you are trying to cut back on the salt in your diet, nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, you can look for in-between lightly salted varieties. Check ingredient labels, too—some brands contain less salt than others. 22 Healthy Snacks for Weight Loss A Quick Review Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants. Each nut provides different nutritional benefits that can be added to your diet. Whether you add them to a salad or yogurt or eat them alone, there are many options to enjoy this nutritional treat. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 18 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. US Department of Agriculture. Nuts, almonds. Barreca D, Nabavi SM, Sureda A, et al. Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds. Nutrients. 2020;12(3):672. doi:10.3390/nu12030672 US Department of Agriculture. Nuts, cashew nuts, dry roasted, without salt added. National Institutes of Health. Copper. Mandalari G, Barreca D, Gervasi T, et al. Pistachio nuts (Pistacia vera L.): production, nutrients, bioactives and novel health effects. Plants (Basel). 2021;11(1):18. doi:10.3390/plants11010018 US Department of Agriculture. Nuts, pistachio nuts, raw. American Heart Association. Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk. US Department of Agriculture. Nuts, walnuts, dry roasted, with salt added. National Institutes of Health. Folate. US Department of Agriculture. Peanuts, all types, raw. US Department of Agriculture. Nuts, brazilnuts, dried, unblanched. National Institutes of Health. Selenium. Campos VP, Portal VL, Markoski MM, et al. Effects of a healthy diet enriched or not with pecan nuts or extra-virgin olive oil on the lipid profile of patients with stable coronary artery disease: a randomised clinical trial. J Hum Nutr Diet. 2020;33(3):439-450. doi:10.1111/jhn.12727 US Department of Agriculture. Nuts, pecans. MedlinePlus. Snacks for adults. Centers for Disease Control and Prevention. Portion pitfalls. Carughi A, Feeney MJ, Kris-Etherton P, et al. Pairing nuts and dried fruit for cardiometabolic health. Nutr J. 2016;15:23. doi:10.1186/s12937-016-0142-4 American Heart Association. Managing blood pressure with a heart-healthy diet.