Nuts are one of the healthiest things you can snack on. They're high in protein, packed with micronutrients and are an excellent source of plant-based fats. All these qualities mean nuts can boost brain and heart health, strengthen bones, help with weight loss, improve your gut microbiome and even help control blood sugar.
Nuts are also incredibly versatile. Grab a handful to keep you satiated between meals — these are the best nuts for weight loss, if that's your goal — or throw them on top of a salad. You can also enjoy them on the side of a charcuterie board for some much-needed crunch and additional nutrients, or grab a packet of nut butter if you need something to fill you up on the go. (Peanut butter and almond butter are some of my favorites.)
While all nuts have health benefits, there are a few choices that nutrition professionals agree are the healthiest nuts, thanks to their protein content, micronutrients and more.
Almonds
With about 6 grams of protein per ounce, almonds are considered one of the highest-protein nuts. They also contain plenty of fiber, magnesium and vitamin E. These micronutrients can improve digestion, heart function and the health of your skin. They are also high in unsaturated fat — which is beneficial for health, especially blood sugar.
Protein, fiber and unsaturated fat mean that almonds will keep you full for a while —especially because a 1-ounce serving is 23 whole almonds, a greater amount than other types of nuts. Almonds are perfect add-ons for any dish, like salads and pastas.
Walnuts
“(Walnuts) are an excellent plant source of omega-3 fats, which can promote healthy blood pressure, cholesterol and triglyceride levels,” says Anne Danahy, a Scottsdale-based registered dietitian specializing in healthy aging and the Mediterranean diet.
More specifically, Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com says that walnuts are rich in the amino acid L-arginine, as well as ALA (a type of omega-3), both of which support cardiovascular health by improving blood vessel function, reducing inflammation and lowering blood pressure.
“Walnuts are also great for your gut microbiome since they contain compounds that feed beneficial gut bacteria,” Danahy says. Researchers are also exploring ways walnuts might help reduce colorectal cancer risk.
An ounce of walnuts is about 14 nuts and has 185 calories, 4 grams of protein, 2 grams of fiber and a good source of magnesium.
“I enjoy preparing walnut-stuffed dates by simply removing the pits from the dates and filling them with whole walnuts, creating a delightful combination of nuttiness and sweetness for dessert,” says Routhenstein. Or use them as a filling topper on a simple salad.
Brazil nuts
Eating just two Brazil nuts can pack big benefits, even if you're not as familiar with them as some of our other picks for healthiest nuts.
They contain double the recommended daily dose of selenium, a mineral that improves thyroid function and fights inflammation. Selenium intake is often not a high priority for many people, so have a couple Brazil nuts to start your day and you're good to go.
Pistachios
Pistachios are another high protein nut clocking in with 6 grams per ounce. These green nuts also have plenty of B vitamins and 3 grams of fiber per serving. And here's a fun fact: pistachios get their green hue from two plant compounds — lutein and zeaxanthin — which have been linked to eye health and brain health. These antioxidants also fight inflammation in the body.
A one-ounce serving of pistachios is about 49 nuts, so feel free to snack on a few handfuls. Or blend them up into a tasty green whipped feta dip.
Pecans
“Pecans are so unique and versatile, and it pains me that so many people don’t use them for anything other than Thanksgiving pies and holiday cookies,” says Christine Byrne, a registered dietitian and the owner of Ruby Oak Nutrition in Raleigh, NC. Like most of the nuts on this list, pecans are rich in unsaturated fat and good for the heart.
“In a small four-week study of older adults, daily pecan consumption was linked to healthier cholesterol levels, which the study authors say could be helpful in reducing the risk of heart problems,” notes Byrne. “Pecans are considered heart healthy due to their high ORAC score (a measurement of antioxidants), which help reduce oxidative stress and inflammation, thereby supporting cardiovascular health,” notes Routhenstein.
“I love their buttery texture and subtly sweet flavor, and the fact that you can crumble them on top of a salad or a yogurt bowl with your hands — no knife or cutting board required,” says Byrne. To increase the enjoyment factor of pecans, try this simple Smoky Spiced Pecans recipe for snacking.
Cashews
Cashews are a large soft nut that has good levels of magnesium, a mineral that is vital to nerve function, blood pressure control and blood sugar management. “A review of five existing studies found that eating cashews might help lower blood pressure, which can improve heart health,” says Byrne.
Due to their soft texture, cashews are often used as a dairy alternative in plant-based recipes, such as in this vegan cheese sauce. You can also add cashews to stir fry for texture and nutty flavor.
Natalie Rizzo
Natalie Rizzo is a New York City-based dietitian, the founder of Greenletes and author of "Planted Performance."
