When it comes to nuts, almonds get all the love. It’s true; you’ve probably got little almond butter packets (thanks, Justin’s) at the bottom of your purse, almond milk in your fridge, and chocolate-covered almonds in your pantry. But are they really the healthiest nuts?
“Generally, all nuts are good sources of healthy monounsaturated fats, protein, fiber, and many different vitamins, minerals and antioxidants,” says dietitian Maggie Michalczyk, RD.
“Many of us don’t get enough fiber, so eating more nuts is an easy way to get more of it,” she says. Plus, many types of nuts are good sources of magnesium, another nutrient many people fall short on.
Another perk: Eating more nuts can support your heart by helping to lower bad cholesterol and increase good cholesterol.
Whatever type of nuts you choose, they’re a super portable and versatile food. “There are so many ways to use nuts, whether as a snack, in nut butter, as a crunchy salad-topper, or as chicken or fish ‘breading,’” suggests Michalczyk.
Basically, you can’t go wrong—so feel free to mix up your nut game. Here are 10 super-healthy picks to load up on, from almonds and beyond.
1. Almonds
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Okay, yes, there’s a reason almonds get so much health hype. In addition to being a solid source of fiber and protein, almonds have also been shown to help lower inflammation in the body and help you maintain a healthy weight. (Some of those inflammation benefits may stem from the fact that almonds are high in vitamin E. One serving provides 60 percent of your daily needs!)
Some research has even linked eating almonds with a decreased risk of developing colon cancer.
Just note that a one-ounce serving of almonds comes out to about 24 nuts, so keep an eye on your portions.
Per 1-ounce serving: 164 calories, 14 g fat (1 g sat fat), 6 g carbs, 1 g sugar, 3.5 g fiber, 6 g protein
2. Brazil Nuts
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“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,” says dietitian Kelly R. Jones, RD. 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,” she says.
Take note, though: These are big-ass nuts. You only need to eat two or three a day to get the benefits, so don’t eat a whole handful of them like you would almonds.
Per 1-ounce serving: 187 calories, 19 g fat (4.5 g sat fat), 3 g carbs, 0 g sugar, 2 g fiber, 4 g protein
3. Cashews
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“Cashews have more iron than any other nut,” says Jones. “With iron being the most common nutrient deficiency, more people should include them in their diets.”
The creamy texture of cashews also make them a great dairy replacement, Jones says. Try using ground salted cashews as a substitute for Parmesan.
Per 1-ounce serving: 160 calories, 12 g fat (2 g sat fat), 9 g carbs, 1 g sugar, 2 g fiber, 5 g protein
4. Macadamia Nuts
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Generally associated with cookies, macadamias are highly underrated. “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,” says Michalczyk.
“They are also great in salads or as a more nutritious coating for chicken or fish,” she says.
Per 1-ounce serving: 204 calories, 21 g fat (0 g sat fat), 3.9 g carbs, 1 g sugar, 2 g fiber, 2.4 g protein
5. Peanuts
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“Peanuts, though 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,” says Michalczyk.
Yes, you can reap their benefits by eating peanut butter, but try not to go at the jar with a spoon. “Keep in mind that peanut butter is high in calories, so stick to the serving size of two tablespoons,” Michalczyk says.
Per 1-ounce serving: 161 calories, 0.4 g fat (0 g sat fat), 4.5 g carbs, 1 g sugar, 2 g fiber, 7 g protein
6. Pistachios
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“These little green gems make a great snack or salad-topper because of their high nutrient and antioxidant content,” Michalczyk says. They’re one of the nuts with the highest concentration of the antioxidants lutein and zeaxanthin, both of which promote eye health.
“Even better: Behavioral research has shown that it takes you longer to de-shell pistachios, so you are likely to eat less of them,” she adds.
Per 1-ounce serving: 159 calories, 12.8 g fat (0 g sat fat), 7.7 g carbs, 2.1 g sugar, 3 g fiber, 5.7 g protein
7. Walnuts
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“Walnuts are a super plant source of omega-3 fatty acids, which are essential in our diet and help to reduce the risk of heart disease,” says Michalczyk.
Though they’re a little higher in calories and fat than other nuts, they contain healthy fat that the body needs (and which helps you stay fuller for longer), she says.
Add walnuts to banana bread or oatmeal, or snack on ’em plain.
Per 1-ounce serving: 220 calories, 22 g fat (0 g sat fat), 5 g carbs, 1 g sugar, 2 g fiber, 5 g protein
8. Pecans
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“Pecans are one of the best known dietary sources of vitamin E,” says Michalczyk. “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,” Michalczyk says.
Per 1-ounce serving: 196 calories, 20 g fat (0 g sat fat), 3 g carbs, 1 g sugar, 2 g fiber, 2.6 g protein
9. Pine Nuts
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“Pine nuts are a good source of vitamin E and K, as well as iron and magnesium,” says Michalczyk.
Iron, which is essential for oxygen transportation throughout the body, is especially important for vegetarians, who may fall short on the mineral without meat in their diet. Pine nuts contain nearly eight grams of iron per cup, so they’re a great source of the mineral, Michalczyk explains.
Use pine nuts to make pesto or sprinkle them on top of pastas, salads, chicken, or fish for a healthy crunch.
Per 1-ounce serving: 190 calories, 19 g fat (1.5 g sat fat), 0 mg sodium, 4 g carbs, 1 g sugar, 1 g fiber, 4 g protein
10. Hazelnuts
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In addition to tasting delish in Nutella, “hazelnuts are a good source of vitamin E, copper, manganese, and antioxidants,” says Michalczyk. Their antioxidants have even been shown to help decrease cholesterol and inflammation.
Enjoy hazelnuts as a snack, or add toasted hazelnuts to veggie dishes, salads, and pastas. (Just be sure to keep the skin on, since it contains the highest concentration of antioxidants, Michalczyk says.)
Or, skip the store-bought stuff and make your own hazelnut spread at home with hazelnuts, cocoa, and a touch of sweetener.
Per 1-ounce serving: 178 calories, 17 g fat (1.3 g sat fat), 0 mg sodium, 4.7 g carbs, 1.2 g sugar, 2.8 g fiber, 4.2 g protein
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