The 7 Healthiest Nuts You Can Eat
Almonds are totally getting all the love lately. But guess what: Lots of other nuts are good for you, too. Might as well mix it up, because all nuts are high in protein, fiber, healthy fats, and magnesium to keep you satiated and build stronger bones and muscles.
These seven other healthy nuts deserve a spot in your snack rotation, too.
Brazil Nuts
These nuts pack in plenty of selenium, a mineral involved in thyroid hormone production and that’s crucial in antioxidant function for processes that protect us against cancer. It’s also great for hair skin and nail health.
One study even showed an immediate impact on blood cholesterol improvements within nine hours of ingestion.
Yet take note—these are big-nuts. You only need to eat two or three a day to get the benefits, so don’t go ahead and eat 12 of them like you would almonds.
Per 1-ounce serving: 187 calories, 19 g fat (4.5 g sat fat), 1 mg sodium, 3 g carbohydrates, 0 g of sugar, 2 g fiber, 4 g protein.
Cashews
Cashews have more iron than any other nut, so with this being the most common nutrient deficiency, more people should include them in their diets. The creamy texture of cashews also make it a great dairy replacement—cashews can make a great substitute for Parmesan when ground.
Per 1-ounce serving: 160 calories, 12 g fat (2 g sat fat), 9 g carbohydrates, 1 g of sugar, 2 g fiber, 5 g protein.
Macadamia Nuts
Macadamia nuts are high in thiamin—a.k.a. vitamin B1, manganese, and copper and contain healthy monounsaturated fat, the kind found in avocados and olive oil too. Yet, they’re pretty underrated and generally associated with sweets.
Perhaps best known for their role in white chocolate macadamia nut cookies, they are also great in things like salad or a more nutritious coating for chicken or fish.
A bit healthier, right?
Per 1-ounce serving: 204 calories, 21 g fat (0 g sat fat), 1 mg sodium, 3.9 g carbohydrates, 1 g of sugar, 2 g fiber, 2.4 g protein.
Peanuts
Peanuts, actually not a nut at all but rather part of the legume family, are a good source of protein and many different vitamins and minerals, such as magnesium and phosphorus. (Everyone thinks of them as a nut though)
Yes, you can reap these benefits by eating peanut butter, but try not to go at it with a spoon. Keep in mind it’s high in calories, so stick to the serving size of two tablespoons.
Per 1-ounce serving: 161 calories, 0.4 g fat (0 g sat fat), 5 mg sodium, 4.5 g carbohydrates, 1 g of sugar, 2 g fiber, 7 g protein.
Pistachios
These little green gems make a great snack or salad topper because of their high nutrient and antioxidant content. They’re one of the nuts with the highest concentration of lutein and zeaxanthin, too, both of which promote eye health.
Even better is the fact that behavioral research has shown that it takes you longer to de-shell shelled pistachios, you are more likely to eat less.
Per 1-ounce serving: 159 calories, 12.8 g fat ( 0 g sat fat), 0 g sodium, 7.7 g carbohydrates, 2.1g sugar, 3 g fiber, 5.7 g protein.
Walnuts
Walnuts are a super plant source of omega-3 fatty acids, [which] are essential to the diet and help to reduce the risk of heart disease. They’re a little high in calories and fat compared to other nuts, but it’s the healthy fat that your body needs, she says, which will help you stay fuller for longer.
Per 1-ounce serving: 220 calories, 22 g fat (0 g sat fat), 0 mg sodium, 5 g carbohydrates, 1 g of sugar, 2 g fiber, 5 g protein.
Pecans
Pecans are one of the best known dietary sources of vitamin E. They are also a great source of thiamin, a B vitamin that plays a key role in energy metabolism. You can use them in yogurt, oatmeal, soups, veggie sides, and more. Fall is the perfect time to sprinkle them on just about everything.
Per 1-ounce serving: 196 calories, 20 g fat (0 g sat fat), 0 mg sodium, 3 g carbohydrates, 1 g of sugar, 2 g fiber, 2.6 g protein.