The 12 Healthiest Nuts to Eat, According to Nutrition Experts
A dietitian-backed guide to crunchy snacks packed with healthy fats and plant protein.
Nuts have long been praised as delicious, nutrient-packed snacks that naturally balance energy-boosting plant protein, healthy fats, dietary fiber, and a broad array of vitamins and minerals. Whether sprinkled on breakfast bowls, blended into trail mixes, or munched straight from the bag, nuts effortlessly fit into many healthy diet plans. In this guide, we break down the best nuts to eat for overall health, spotlight their unique nutrient profiles, and share registered dietitian-approved tips for enjoying nuts smartly every day.
Why Nutritionists Recommend Eating Nuts
Adding nuts to your diet can support heart health, help manage weight, and provide long-lasting satiety thanks to their trio of unsaturated fats, complete plant protein, and energizing fiber. Numerous studies show that eating nuts in moderation is linked to reduced rates of chronic disease, improved cholesterol levels, better brain health, and even lower mortality risk. They’re also among the easiest snacks to keep on hand for busy schedules.
- Rich in nutrients: Most nuts provide a source of magnesium, vitamin E, B vitamins, zinc, and selenium.
- Good for the heart: The unsaturated fats in nuts can help reduce “bad” LDL cholesterol.
- Plant protein: Nuts help build and repair body tissues, supporting energy and muscle health.
- Great for any diet: Most nuts are naturally gluten-free and well-suited for vegan, paleo, and ketogenic plans.
Tip: Enjoy a handful (about 1 ounce or ¼ cup) of mixed nuts daily for a satisfying, nutrient-dense snack.
A Dietitian’s Guide to the Healthiest Nuts
Not all nuts are created equal—each variety boasts a unique nutrient blend and set of health benefits. Here’s your expert-curated guide to the healthiest nuts you can add to your snack rotation:
1. Almonds
Almonds are one of the most popular nuts for a reason: they’re crunchy, versatile, and loaded with nutrients. Rich in vitamin E (a key antioxidant) and magnesium, almonds support heart, skin, and nerve health. Their high fiber content helps you feel full and satisfied.
- Benefits: Supports cholesterol management, blood sugar balance, and weight maintenance.
- Best way to enjoy: Toss into oatmeal, yogurt, salads, or blend into almond butter. Try flavored options like herbes de Provence or cinnamon roasted for variety.
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2. Walnuts
Walnuts stand out as the best plant-based source of omega-3 fatty acids (ALA) among nuts. These heart-healthy fats help lower inflammation and support cognitive function.
- Benefits: Evidence suggests regular walnut consumption can benefit heart and brain health, potentially reducing the risk of dementia.
- Serving ideas: Sprinkle over cereal, work into banana bread, or add to veggie stir-fries.
3. Pistachios
Pistachios offer a fun shell-on snacking experience and provide the advantage of being a complete plant protein source. They’re also high in potassium and fiber.
- Benefits: Helps with hunger control, is rich in antioxidants, and supports muscle function.
- Try this: No-shell versions flavored with sea salt & vinegar or hot honey are convenient and flavorful options.
4. Cashews
Cashews are creamy, naturally sweet, and make a wonderful addition to both sweet and savory recipes. They provide iron, magnesium, and copper, all vital for energy production and immune health.
- Benefits: Supports immune system, anemia prevention, and nerve function.
- Serving tips: Pair with dried fruit, use as a vegan dip base, or enjoy spiced varieties like BBQ habanero.
5. Pecans
Pecans are naturally sweet, high in fiber, and loaded with antioxidants. They shine in traditional desserts, but also elevate salad or snack mixes.
- Benefits: Contains antioxidants that help reduce oxidative damage; promotes digestion.
- Enjoy in: Homemade energy bars, granola, or atop roasted veggies.
6. Hazelnuts
Hazelnuts are a classic Mediterranean ingredient rich in vitamin E, healthy fats, and folate. They pair especially well with chocolate, coffee, and fruit.
- Benefits: Supports skin and hair health; may help reduce blood pressure.
- Best uses: Blend into smoothies, bake in muffins, or enjoy with dark chocolate.
7. Macadamia Nuts
Macadamias are luxurious, creamy nuts that provide the highest amount of monounsaturated fats among popular nuts—similar to olive oil. They’re especially rich in magnesium.
- Benefits: Supports heart health, reduces inflammation, and lowers cholesterol.
- Serving idea: Add to homemade cookies or mix with tropical dried fruit.
8. Brazil Nuts
Just one or two Brazil nuts meet 100% of your daily selenium needs, a key mineral for thyroid and immune function. They’re best eaten in moderation due to selenium’s potency.
- Benefits: Supports thyroid health, antioxidant defense, and DNA synthesis.
- Tip: Snack on a couple daily, chop into granola, or blend into energy balls.
9. Peanuts
Despite being technically legumes, peanuts are nutritionally similar to tree nuts. They’re a great low-cost protein source and pack plenty of folate and resveratrol.
- Benefits: Economical source of protein; supports muscle repair and heart health.
- Use in: Homemade peanut butter, savory sauces, trail mixes.
10. Pine Nuts
Pine nuts, often featured in pestos, provide magnesium, iron, and monounsaturated fats. They’re smaller in size but mighty in nutrient content.
- Benefits: Supports bone and brain function.
- Serving idea: Toast and sprinkle over pastas or salads.
11. Chestnuts
Unique among nuts, chestnuts are lower in fat and higher in complex carbohydrates, making them a starchy, energy-rich option. They’re typically roasted and enjoyed warm.
- Benefits: High in vitamin C and fiber; supports digestive and immune health.
- Try in: Roasted snacks or pureed soups.
12. Marcona Almonds
Marcona almonds, a Spanish variety, are rounder, softer, and sweeter than typical California almonds. They’re often roasted with olive oil and sea salt, adding a Mediterranean flair to dishes.
- Benefits: All the benefits of regular almonds, with a unique flavor and texture.
- Pair with: Cheeses, dried fruits, or a glass of wine.
The Best Ways to Eat Nuts: Serving Ideas & Tips
- Add to breakfast: Mix nuts into oatmeal, yogurt parfaits, or sprinkle onto whole-grain toast with nut butter.
- Enjoy solo: Portion out an ounce (about a small handful) for an energizing snack.
- Incorporate into meals: Top salads, veggie sides, or grain bowls with chopped nuts for crunch.
- Bake with nuts: Use in quick breads, cookies, homemade snack bars, or granolas.
- Go savory: Use spiced nuts (with herbs, chili, or pepper) for a savory snack or appetizer tray.
Expert tip: Buy unsalted and unflavored nuts when possible to control sodium and added sugars. Store nuts in airtight containers in the refrigerator or freezer to keep them fresh, as their healthy oils can turn rancid at room temperature over time.
Health Considerations: How Many Nuts Should You Eat?
While nuts offer an impressive nutrient profile, they are also calorie-dense. Dietitians generally recommend sticking to a small handful (1 ounce or about 1/4 cup) daily. This serving supplies heart-healthy fats, plant protein, vitamins, and minerals, without going overboard on calories.
| Nut | Typical Serving (1 oz) | Calories | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Almonds | ~23 nuts | 164 | 6 | 14 | 3.5 |
| Walnuts | ~14 halves | 185 | 4 | 18 | 2 |
| Pistachios | ~49 nuts | 159 | 6 | 13 | 3 |
| Cashews | ~18 nuts | 157 | 5 | 12 | 1 |
| Peanuts | ~28 nuts | 161 | 7 | 14 | 2.4 |
Note: Flavored, honey-roasted, or coated nuts can be significantly higher in sugar and sodium. Check nutrition labels and ingredient lists for hidden additives.
The Science Behind Nuts and Health
Dozens of studies have shown that frequent nut consumption is associated with a lower risk of cardiovascular disease, type 2 diabetes, and even certain cancers. Their blend of unsaturated fats, dietary fiber, and antioxidant compounds helps improve cholesterol profiles, decrease inflammation, and protect cells from oxidative damage. Magnesium and potassium found in many nuts also contribute to key functions like blood pressure regulation and bone health.
Potential Drawbacks and Allergies
Some individuals may have tree nut or peanut allergies, which can trigger serious reactions. If you have allergies or are serving nuts to children, consult with a healthcare provider. Additionally, while nuts are healthful, moderation is crucial due to their calorie density. Excessive nut intake may lead to unintended weight gain if not balanced with an otherwise healthful diet.
Simple Nut Storage and Buying Tips
- Choose unsalted and raw or dry-roasted varieties for the healthiest options.
- Buy in small quantities to keep them fresh, or store in a sealed container in the freezer for longer shelf life.
- Avoid bulk bins if you have allergy concerns, due to risk of cross-contamination.
- Watch out for added sugars in candied or chocolate-covered nuts.
Frequently Asked Questions (FAQs)
Q: What is the healthiest nut to eat every day?
A: No single nut is “best” for everyone. Almonds, walnuts, and pistachios are widely considered excellent daily choices due to their nutrient density, healthy fat profile, and available research linking them to heart health. Mixing it up is best for broad nutrition.
Q: Are roasted or raw nuts healthier?
A: Both raw and dry-roasted nuts have substantial nutritional benefits. Dry roasting at moderate temperatures preserves most nutrients and flavor. Oil-roasted or highly salted nuts may add unnecessary fat or sodium. Choose unsalted and avoid heavily processed options for maximum health.
Q: Is it okay to eat nuts if I’m trying to lose weight?
A: Yes! Several studies, including those highlighted by nutritionists, show that moderate nut consumption does not contribute to weight gain, and may even help with appetite control and weight management due to their hunger-squashing combination of protein and fiber. Portion control is the key.
Q: How should I store nuts to keep them fresh?
A: Store nuts in a sealed container in the refrigerator for up to six months, or in the freezer for up to a year. Keeping nuts cool prevents their oils from becoming rancid.
Q: Can eating nuts lower cholesterol?
A: Absolutely. Many nuts—especially walnuts, almonds, and pistachios—contain unsaturated fats and plant sterols, proven to help lower LDL (“bad”) cholesterol according to extensive nutritional research.
Bottom Line: Make Nuts Part of Your Daily Nutrition
From almonds and pistachios to walnuts and Brazil nuts, each nut variety brings its own unique benefits to the table. With their stellar nutrient profiles, heart-protective fats, and rich flavors, nuts can be an easy, portable, and delicious part of a balanced diet. Remember: variety is key, portion sizes matter, and smart storage ensures you always have fresh, wholesome nuts ready to enjoy—any time of day.
Consult your healthcare provider or registered dietitian for personalized advice on nut allergies or nutrition concerns.
References
- https://www.goodhousekeeping.com/food-products/g64732281/2025-snack-awards-nuts-seeds/
- https://perishablenews.com/produce/wonderful-pistachios-no-shells-sea-salt-vinegar-named-top-nutritious-nut-by-good-housekeeping-and-best-savory-snack-by-delicious-living-magazine/
- https://www.goodhousekeeping.com/health/diet-nutrition/g65668426/nuts-high-in-magnesium/
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