The Top 10 of the Healthiest Nuts To Eat

Various nutritious options exist if you want to add nuts to your diet. Some of the top healthiest types of nuts include almonds, pecans, and pistachios. Cashews are also good for you, as they contain fat, fiber, protein, and copper to support nerve and immune health.

Nuts are a source of plant-based protein but also have heart-healthy fats, vitamins, and minerals. Research has shown that eating nuts might lower your risk of diabetes, heart disease, and some cancers.

Almonds are relatively low in calories and have protein, fiber, vitamins, and minerals. One serving of 23 whole almonds contains:

• Fat: 14.1 grams (g), or 18.1% of the Daily Value (DV)
• Fiber: 3.5 g, or 12.5% of the DV
• Protein: 5.8 g, or 11.6% of the DV
• Magnesium: 74.5 mg, or 17.7% of the DV
• Calcium: 74.3 mg, or 5.7% of the DV

The antioxidants in almonds can protect against obesity, diabetes, and metabolic syndrome. Almonds are versatile and often a favorite among nut eaters. You can buy them raw, toasted, slivered, or coated with various flavors.

A serving of six Brazil nuts contains about:

• Fat: 19 g, or 24.4% of the DV
• Fiber: 2 g, or 7.1% of the DV
• Protein: 4.3 g, or 8.6% of the DV
• Selenium: 544 micrograms (mcg), or 989% of the DV

Creamy Brazil nuts are a source of selenium. This mineral may protect against certain diseases. Selenium also plays a role in DNA production, reproduction, and thyroid gland functioning.

A 1-ounce serving of dry roasted cashews contains:

• Fat: 13.2 g, or 16.9% of the DV
• Fiber: 0.9 g, or 3.2% of the DV
• Protein: 4.3 g, or 8.6% of the DV
• Potassium: 160 mg, or 3.4% of the DV
• Phosphorous: 139 mg, or 11.1% of the DV

This serving size of cashews contains about 70% of the recommended daily allowance (RDA) for copper. This mineral helps create energy and maintain the nervous and immune systems.

Research has shown that hazelnuts are an especially rich source of monounsaturated fats. Like walnuts, hazelnuts can help manage low-density lipoprotein (LDL) cholesterol.

One ounce of hazelnuts also has the following nutrients:

• Fat: 17.2 g, or 22.1% of the DV
• Fiber: 2.8 g, or 10% of the DV
• Protein: 4.3 g, or 8.6% of the DV
• Vitamin E: 4.3 mg, or 28.7% of the DV

Vitamin E is an antioxidant that protects against the harmful effects of free radicals. Free radicals are unstable atoms that can damage your cells, which can lead to premature aging and disease. Vitamin E also aids in immune function, helps create red blood cells, and prevents blood clots.

Macadamia nuts taste buttery and have a creamy texture. Some evidence suggests that eating plenty of tree nuts, such as macadamia nuts, helps manage LDL cholesterol, total cholesterol, and triglycerides.

A 1-ounce serving of macadamia nuts also contains:

• Fat: 21.5 g, or 27.6% of the DV
• Fiber: 2.4 g, or 8.6% of the DV
• Protein: 2.2 g, or 4.4% of the DV
• Magnesium: 26.9 mg, or 6.4% of the DV
• Potassium: 104 mg, or 2.2% of the DV

Peanuts—which are technically legumes but generally referred to as nuts—are high in folate. This mineral is essential for making genetic material like DNA. Peanuts are a great choice for vegetarians, who often come up short on folate. Pregnant people also need folate to protect against birth defects.

Peanuts are full of brain-boosting fats and vitamin E. One ounce of peanuts also contains about:

• Fat: 14 g, or 17.9% of the DV
• Fiber: 2.4 g, or 8.6% of the DV
• Protein: 7 g, or 14% of the DV

Pecans are a source of fiber, copper, thiamine, and zinc. Research has found that eating pecans can improve the ratio of high-density lipoprotein (HDL) and LDL cholesterol.

One ounce of pecans contains:

• Fat: 20 g, or 25.6% of the DV
• Fiber: 2.7 g, or 9.6% of the DV
• Protein: 2.6 g, or 5.2% of the DV
• Copper: 0.3 mg, or 33.3% of the DV
• Thiamine: 0.2 mg, or 16.7% of the DV
• Zinc: 1.3 mg, or 11.8% of the DV

Pistachios contain protein, fiber, and antioxidants. Research has shown that eating pistachios may help brain function and gut and skin health.

A 1-ounce serving of pistachios contains:

• Fat: 12.8 g, or 16.4% of the DV
• Fiber: 3 g, or 10.7% of the DV
• Protein: 5.7 g, or 11.4% of the DV
• Potassium: 289 mg, or 6.1% of the DV

All nuts contain monounsaturated fats, but walnuts have especially high amounts. Walnuts are a source of heart-healthy alpha linoleic acid (ALA), an omega-3 fatty acid found in plants. Eating one-half cup of walnuts per day might also lower LDL (bad) cholesterol levels.

A 1-ounce serving of walnuts contains:

• Fat: 17 g, or 21.8% of the DV
• Fiber: 2 g, or 7.1% of the DV
• Protein: 4 g, or 8% of the DV
• Potassium: 129 mg, or 2.7% of the DV
• Magnesium: 42.3 mg, or 10.1% of the DV

Nuts are generally nutritious additions to any diet and provide protein, fiber, and omega-3 fatty acids. Many nuts come with several other benefits related to diabetes, heart disease, and obesity risk.

Aid in Weight Management

Research has found that nuts can help with weight loss and maintenance. One review indicated that almonds helped reduce body mass index (BMI), while walnuts were shown to lower body fat.

Improve Heart Health

Research has shown that increased nut intake might lower your risk of high cholesterol and blood pressure. Walnuts, which have ALA, can benefit cardiovascular health. ALA helps lower heart disease and stroke risk.

Manage and Prevent Diabetes

Nuts can lower diabetes risk and help manage diabetes. Some evidence suggests that nuts also improve:

• Fasting blood sugar concentration: Blood glucose (sugar) levels after you wake from sleeping
• Glycemic control: Your goal blood sugar concentration if you have diabetes
• Insulin sensitivity: How well your cells can respond when insulin, or a hormone that helps glucose enter cells, is available

Might Reduce Cancer Risk

Eating nuts may protect against certain cancers. One review linked nut consumption to a decreased risk of colon, gastric, pancreatic, and lung cancers.

Eating nuts has plenty of benefits, but you’ll want to eat them in moderation. Risks of eating too many nuts include:

• Boosts sodium intake: Nuts are generally low in sodium. Salted nuts, like mixed nuts with salt added, contain extra sodium per ounce. Consuming high-salt foods can increase your blood pressure.
• Leads to high nutrient intake: Some nuts provide more than enough nutrients in small servings. Check RDAs for certain nutrients to ensure you do not consume too much. An overconsumption of some nutrients may cause brittle nails and hair, diarrhea, and nausea.
• Raises kidney stone risk: Nuts contain oxalate. This chemical helps form calcium oxalate stones. These stones are the most common type of kidney stones and result from a mix of calcium and oxalate in urine.

Some people need to avoid eating nuts altogether. Tree nut allergies are a common food allergy, and people often do not outgrow them. Consuming a lot of nuts will not lead to a food allergy, but they can develop at any time. It’s possible to have a food allergy to something you were not allergic to previously.

Nuts can support health if you eat them in moderation as part of a balanced diet. Here are some tips for eating nuts:

• Be aware of additives: Choose dry-roasted or oil-roasted nuts without a lot of additives. Limit those with extra salt, sugar, or oils. Look at the ingredients of nut butters, which can also include added sugar and salt, hydrogenated oils, and unhealthy trans fats.
• Focus on portions: A portion is a handful, or about 1 ounce, which is around 160-180 calories. Buy snack packs that you can easily grab on the go. You can also divide nuts into small containers.
• Look for low-salt options: Look for lightly salted varieties to satisfy cravings without consuming too much sodium. Check ingredient labels since some brands contain less sodium than others.
• Mix them: Trail mix usually includes various nuts, chocolate, legumes, pretzels, and dried fruits. Pairing tree nuts with dried fruits may reduce the risk of heart disease and diabetes.
• Pair with carbohydrates: Try adding nuts to whole grains like oatmeal, which adds bulk to a snack or meal. Pairing a protein with a carbohydrate will help you feel full for a longer time.

Nuts are nutritious snacks that contain fiber, protein, vitamins, and minerals. Some of the healthiest nuts include Brazil nuts, pistachios, cashews, and almonds.

There are many options to enjoy nuts, but be sure to eat them in moderation. Nuts have health benefits, like reducing your heart disease risk. There are still risks of eating too many, including increasing your sodium intake.