Wellness Nutrition Eat Well What Are the Healthiest Nuts? By Mikayla Morell Mikayla Morell Mikayla Morell is a content writer and editor residing in Philadelphia, PA. She began her career as a freelance writer while also working as a phlebotomist in a local hospital. She wanted to use her certification in phlebotomy to support the shortage of hospital staff throughout the beginning of the COVID-19 pandemic. She loves that she can combine her two main interests—writing and healthcare—in her work with Health.com. health's editorial guidelines Updated on February 29, 2024 Medically reviewed by Melissa Nieves, LND Medically reviewed by Melissa Nieves, LND Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program. learn more Close Various nutritious options exist if you want to add nuts to your diet. Some of the top healthiest nuts include almonds, cashews, pecans, and pistachios. Nuts are a good source of plant-based protein but also pack heart-healthy fats, vitamins, and minerals. Research has shown that eating nuts might lower your risk of diabetes, heart disease, and some cancers. Consider these healthy nuts if you are looking for a versatile snack that's good for you. Here's a look at the benefits of different nuts and tips for adding them to your diet. 9 Health Benefits of Citrus Fruits 1. Almonds Javier Zayas Photography / Getty Images Relatively low in calories, almonds are an excellent food for health due to their protein, fiber, vitamins, and minerals. One serving of 23 whole almonds contains: Fat: 14.1gFiber: 3.5gProtein: 5.8gMagnesium: 74.5mgCalcium: 74.29mg Almonds' antioxidants can protect against chronic diseases such as obesity, diabetes, and metabolic syndrome. These nuts are versatile and often a favorite among nut eaters. You can buy them raw, toasted, slivered, or coated with various flavors. 2. Brazil Nuts Amarita / Getty Images A serving of six Brazil nuts contains about: Fat: 19gFiber: 2gProtein: 4.34gSelenium: 544 micrograms Creamy Brazil nuts are a good source of selenium. This mineral may protect against certain diseases. Selenium also plays a role in DNA production, reproduction, and thyroid gland functioning. 3. Cashews Priscila Zambotto / Getty Images A one-ounce serving of dry roasted cashews contains: Fat: 13.2g Fiber: 0.9g Protein: 4.34g Potassium: 160mg Phosphorous: 139mg This serving size of cashews contains about 70% of the recommended daily allowance (RDA) for copper. This nutrient plays a role in creating energy and maintaining the nervous and immune systems. 4. Peanuts Westend61 / Getty Images Peanuts—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. Like most other nuts, peanuts are full of brain-boosting fats and vitamin E. One ounce of peanuts contains about: Fat: 14gFiber: 2.4gProtein: 7g 5. Pecans Chris Clor / Getty Images Pecans are a source of fiber, copper, thiamine, and zinc. Research has found that eating pecans can improve the ratio of good (HDL) and bad (LDL) cholesterol in your body. One ounce of pecans (19 halves) contains: Fat: 20gFiber: 2.72gProtein: 2.6gCopper: 0.3mgThiamine: 0.2mgZinc: 1.28mg 6. Pistachios Aniko Hobel / Getty Images Pistachios contain nutrients, protein, fiber, and antioxidants. Research has found that eating pistachios may help brain function and gut and skin health. A one-ounce serving of pistachios contains: Fat: 12.8gFiber: 3gProtein: 5.73gPotassium: 289mg 7. Walnuts Arx0nt / Getty Images All nuts contain monounsaturated fats, but walnuts have especially high amounts. Walnuts are a source of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants. Eating one-half cup of these tasty morsels per day might also lower bad cholesterol levels. A one-ounce serving of walnuts contains: Fat: 17gFiber: 2gProtein: 4gPotassium: 129mgMagnesium: 42.3mg Benefits of Eating Nuts 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 chronic diseases, such as diabetes, heart disease, and obesity. Have Been Shown To Lower Heart Disease Risk Research has shown that increased nut intake might lower your risk of high cholesterol and blood pressure. ALA, an omega-3 fatty acid, benefits cardiovascular health. Walnuts, which have ALA, might lower heart disease and stroke risk. Help Manage Diabetes and Lowers Risk Nuts might lower diabetes risk and help manage diabetes. Some evidence suggests that nuts also improve: Fasting blood sugar concentration: Blood sugar levels after you wake from sleepingGlycemic control: Your goal blood sugar concentration if you have diabetesInsulin sensitivity: How well your cells can respond when insulin is available Manage Weight Researchers have found that nuts can help with weight loss. One review indicated that almonds were linked to reduced body mass index (BMI), while walnuts were associated with reduced body fat. Body Mass Index, or BMI, is a biased and outdated metric that uses your weight and height to make assumptions about body fat, and by extension, your health. This metric is flawed in many ways and does not factor in your body composition, ethnicity, sex, race, and age. Despite its flaws, the medical community still uses BMI because it's an inexpensive and quick way to analyze health data. Might Reduce Cancer Risk Eating nuts may protect against certain cancers. A review published in 2022 linked nut consumption to a decreased risk of colon, gastric, pancreatic, and lung cancers. Risks of Eating Too Many Nuts 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, but salted nuts, like mixed nuts with salt added, contain extra sodium per ounce. Consuming high-salt foods can increase your blood pressure. Increases kidney stone risk: Nuts contain oxalate, a chemical that 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. Might cause excess 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 side effects like brittle nails and hair, diarrhea, and nausea. Some people will 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. Tips for Eating Nuts Nuts are excellent for your health. Pay attention to how you eat them to get the most health benefits. Here are some tips for eating nuts: Be aware of additives: Choose dry-roasted or oil-roasted nuts without a lot of additives. Limit your consumption of those with extra salt, sugar, or oils. Look at the ingredients of nut butters. Some options like peanut butter include added sugar and salt, hydrogenated oils, and unhealthy trans fats. Focus on portion control: Remember that a portion is a handful, or about one ounce, which is around 160–180 calories. Buy snack packs that you can easily grab on the go, or divide nuts into small containers ahead of time. Mix them together: 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 them with a carb: This adds bulk to a snack or meal. Pairing a protein with a carb will help you feel full for a longer time. For example, try sprinkling nuts on oatmeal. Try unsalted or lightly salted nuts: Look for in-between lightly salted varieties to satisfy a salty craving without going overboard. Check ingredient labels, too. Some brands contain less salt than others. Health Benefits of Olives A Quick Review 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 this nutritional treat, but be sure to enjoy them in moderation. Nuts have health benefits, like reducing your heart disease risk. Still, there are risks of eating too many nuts, including increasing your sodium intake. Frequently Asked Questions 1. Which nuts are healthy for weight loss? Research has linked almonds and walnuts to weight loss in terms of BMI and body fat. Experts have generally linked increased nut consumption to weight loss. 2. Is it safe to eat nuts every day? You can safely eat nuts, in moderation, every day. Just remember to stick with small portion sizes. 3. Which nuts are least fattening? Cashews and pistachios have some of the lowest fat contents per serving of the healthiest nuts. Cashews have 13.2 grams grams of fat per ounce, while pistachios have 12.8 grams. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 28 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Gonçalves B, Pinto T, Aires A, et al. Composition of nuts and their potential health benefits—an overview. Foods. 2023;12(5):942. doi:10.3390/foods12050942 Balakrishna R, Bjørnerud T, Bemanian M, et al. Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Advances in Nutrition. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077 U.S. Department of Agriculture. FoodData Central: Nuts, almonds. Barreca D, Nabavi SM, Sureda A, et al. Almonds (Prunus Dulcis Mill. D. A. Webb): A source of nutrients and health-promoting compounds. Nutrients. 2020;12(3):672. doi:10.3390/nu12030672 U.S. Department of Agriculture. FoodData Central: Nuts, brazilnuts, dried, unblanched. Office of Dietary Supplements. Selenium - fact sheet for consumers. U.S. Department of Agriculture. FoodData Central: Nuts, cashew nuts, dry roasted, without salt added. Office on Dietary Supplements. Copper - fact sheet for consumers. Office on Dietary Supplements. Folate - fact sheet for consumers. U.S. Department of Agriculture. FoodData Central: Peanuts, all types, raw. Campos VP, Portal VL, Markoski MM, et al. Effects of a healthy diet enriched or not with pecan nuts or extra-virgin olive oil on the lipid profile of patients with stable coronary artery disease: A randomised clinical trial. J Hum Nutr Diet. 2020;33(3):439-450. doi:10.1111/jhn.12727 U.S. Department of Agriculture. FoodData Central: Nuts, pecans. Mandalari G, Barreca D, Gervasi T, et al. Pistachio nuts (Pistacia vera L.): Production, nutrients, bioactives and novel health effects. Plants (Basel). 2021;11(1):18. doi:10.3390/plants11010018 U.S. Department of Agriculture. FoodData Central: Nuts, pistachio nuts, raw. American Heart Association. Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk. U.S. Department of Agriculture. FoodData Central: Nuts, walnuts, dry roasted, with salt added. Academy of Nutrition and Dietetics. Choose healthy fats. Baer DJ, Dalton M, Blundell J, et al. Nuts, energy balance and body weight. Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162 U.S. Department of Agriculture. FoodData Central: Salted mixed nuts with peanuts, cashews, almonds, hazelnuts, pecans and Brazil nuts. Wojdyło A, Turkiewicz IP, Tkacz K, et al. Nuts as functional foods: Variation of nutritional and phytochemical profiles and their in vitro bioactive properties. Food Chemistry: X. 2022;15:100418. doi:10.1016/j.fochx.2022.100418 American Heart Association. How to track your sodium. National Institute of Diabetes and Digestive and Kidney Diseases. Eating, diet, & nutrition for kidney stones. American College of Allergy, Asthma, & Immunology. Tree nut. American College of Allergy, Asthma, & Immunology. Food allergy. Ros E, Singh A, O’Keefe JH. Nuts: Natural pleiotropic nutraceuticals. Nutrients. 2021;13(9):3269. doi:10.3390/nu13093269 MedlinePlus. Dietary fats explained. Carughi A, Feeney MJ, Kris-Etherton P, et al. Pairing nuts and dried fruit for cardiometabolic health. Nutr J. 2016;15:23. doi:10.1186/s12937-016-0142-4 MedlinePlus. Snacks for adults.