Nuts like almonds, pistachios, walnuts, peanuts, and hazelnuts are a great source of nutrients, such as protein, fat, fiber, vitamins, and minerals. When eaten as part of a nutrient-dense diet, nuts may reduce your risk of heart disease and support immune health, among other benefits.
Crunchy, filling, and nutritious, nuts are a fantastic food to have on hand. They’re a good source of fiber, healthy fats, and plant protein. Plus, they’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains. What’s more, research suggests that eating more nuts may support a healthy body weight and help reduce your risk of certain health conditions, including heart disease ( 1 , 2 , 3 ). Nuts are also an excellent food choice for kids. In fact, studies show that adding nuts to your child’s diet may improve their intake of protein, healthy fats, and fiber ( 4 ). Nuts have various textures, flavors, and nutrient profiles. Here are 9 nutritious nuts to add to your diet. Share on Pinterest Lumina/Stocksy United
1. Almonds Almonds are incredibly popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, almond flour, and almond milk ( 5 ). A 1-ounce (28-gram) serving of roasted almonds contains ( 6 ): Calories: 170
170 Fat: 15 grams
15 grams Protein: 6 grams
6 grams Carbs: 6 grams
6 grams Fiber: 3 grams
3 grams Vitamin E: 45% of the Daily Value (DV)
45% of the Daily Value (DV) Magnesium: 19% of the DV
19% of the DV Manganese: 27% of the DV These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also supports immune function and cellular communication ( 7 ). Not only are almonds a good source of healthy fat, protein, fiber, and several vitamins and minerals, but they may also reduce heart disease risk factors like elevated LDL (bad) cholesterol and excess belly fat ( 8 , 9 ). A 12-week study in 219 young adults found that those who ate 2 ounces (56 grams) of almonds daily had significant reductions in LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c — a marker of blood sugar control — compared with a control group ( 10 ). Finally, almonds may promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species ( 11 ). Summary Almonds are high in several essential nutrients. Eating them regularly may boost heart and gut health.
2. Pistachios Pistachios — whose name is derived from the Greek word pistákion, which means “the green nut” — have been eaten since 6,000 B.C. ( 12 ). These vibrant nuts are packed with nutrients but lower in calories and fat than many other nuts. Just 1 ounce (28 grams) of pistachios contains ( 13 ): Calories: 159
159 Fat: 13 grams
13 grams Protein: 6 grams
6 grams Carbs: 8 grams
8 grams Fiber: 3 grams
3 grams Vitamin B1 (thiamine): 21% of the DV
Vitamin B6: 28% of the DV
28% of the DV Phosphorus: 11% of the DV Pistachios are a good source of numerous nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function ( 14 ). Additionally, these nuts are rich in plant compounds like the carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, all of which have significant antioxidant and anti-inflammatory properties ( 12 ). In a 4-month study including 100 people with overweight, one group ate 1.5 ounces (42 grams) of pistachios per day and underwent a group-based behavioral weight loss program, while the other group only participated in the weight loss program. The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and significant increases in blood antioxidant levels. Plus, they ate more fiber and fewer sweets than the control group ( 15 ). Summary Pistachios are a good source of anti-inflammatory and antioxidant compounds. Plus, they may improve blood pressure and other health markers.
3. Walnuts Walnuts are linked to multiple health benefits and have an impressive nutrient profile. Just 1 ounce (28 grams) contains ( 16 ): Calories: 185
185 Fat: 18.5 grams
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11% of the DV Manganese: 42% of the DV These nuts are an excellent source of copper, a mineral that your body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also aids immune function, blood vessel development, and more ( 17 ). Walnuts have been shown to benefit heart health and may reduce several heart disease risk factors, including elevated blood pressure, LDL (bad) cholesterol, and triglyceride levels ( 18 , 19 , 20 ). Additionally, human and animal research suggests that eating 1–2 ounces (28–57 grams) of walnuts per day may improve brain function and reduce risk factors for dementia, such as heart disease and type 2 diabetes ( 21 ). Although these findings are promising, more studies are needed. Summary Walnuts, which are an especially good source of copper and manganese, may boost heart and brain health. Healthy breakfast ideas: walnut granola
4. Cashews Share on Pinterest Priscila Zambotto/Getty Images Cashews have a crunchy texture and creamy mouthfeel that pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter. Only 1 ounce (28 grams) of raw cashews offers ( 22 ): Calories: 155
155 Fat: 12 grams
12 grams Protein: 5 grams
5 grams Carbs: 9 grams
9 grams Fiber: 1 gram
1 gram Vitamin K: 8% of the DV
8% of the DV Magnesium: 20% of the DV
20% of the DV Manganese: 20% of the DV These nuts are a good source of several nutrients that are essential to bone health, including protein, vitamin K, magnesium, and manganese ( 23 ). Several studies have examined whether diets high in cashews improve symptoms of metabolic syndrome, a cluster of symptoms like elevated blood pressure, blood fat levels, blood sugar, and belly fat that increase your risk of heart disease and diabetes ( 24 ). A review of five studies found that eating cashews led to significant reductions in blood pressure and triglyceride levels ( 24 ). However, some studies have observed mixed results, so more research is needed ( 25 ). Summary Some studies suggest that cashews may improve blood fat levels and reduce blood pressure. They also provide vitamin K and minerals like magnesium and manganese.
5. Pecans Pecans are mild nuts that are popular for cakes, pies, salads, and grain dishes. One ounce (28 grams) of roasted pecans provides ( 26 ): Calories: 201
201 Fat: 21 grams
21 grams Protein: 3 grams
3 grams Carbs: 4 grams
4 grams Fiber: 3 grams
3 grams Vitamin B1 (thiamine): 11% of the DV
11% of the DV Zinc: 13% of the DV
13% of the DV Manganese: 48% of the DV Like other nuts, pecans are rich in healthy fats, fiber, vitamins, and minerals. They’re a good source of the mineral zinc, which plays an important role in immune function, wound healing, DNA synthesis, and growth and development ( 27 ). Additionally, some research suggests that pecans benefit heart health. A small, 8-week study in 56 people at risk of heart disease demonstrated that those who ate pecans daily had significant reductions in LDL (bad) cholesterol and triglyceride levels, compared with a control group ( 28 ). Summary Pecans contain a variety of beneficial nutrients, including zinc and manganese. Among other benefits, they may promote heart health.
6. Macadamia nuts Macadamia nuts have a buttery texture and contain an array of nutrients. Just 1 ounce (28.35 grams) offers ( 29 ): Calories: 204
204 Fat: 21.5 grams
21.5 grams Protein: 2 grams
2 grams Carbs: 4 grams
4 grams Fiber: 2.5 grams
2.5 grams Vitamin B1 (thiamine): 28% of the DV
28% of the DV Manganese: 51% of the DV
51% of the DV Copper: 24% of the DV These nuts are high in healthy fats and lower in carbs than many nuts, making them a popular choice for those on low carb diets. Adding macadamia nuts to your diet may benefit your health in a number of ways. For example, studies have shown that eating tree nuts, including macadamia nuts, may help reduce LDL (bad) cholesterol, triglycerides, and blood sugar levels ( 30 , 31 ). Summary Macadamia nuts are high in healthy fats and other important nutrients like vitamin B1 and manganese.
7. Brazil nuts Brazil nuts are a rich source of many nutrients, especially the mineral selenium. A 1-ounce (28-gram) serving of contains ( 32 ): Calories: 187
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25% of the DV Selenium: 989% of the DV Brazil nuts are high in a number of vitamins and minerals, including vitamin E and magnesium, a mineral that’s essential for blood sugar and blood pressure regulation, nerve function, and energy production ( 33 ). Moreover, these nuts are one of the richest dietary sources of selenium, a nutrient your body needs for critical functions like thyroid hormone production and DNA synthesis ( 34 ). However, you should keep your intake to just a few nuts per day to avoid exceeding the upper limit of 400 mcg, which may lead to selenium poisoning ( 34 ). Still, this condition is likelier to occur when you’re getting too much selenium from supplements, not food. While the selenium concentration in Brazil nuts depends on many factors, this mineral functions as a powerful antioxidant and may protect against oxidative damage ( 35 , 36 , 37 ). Summary Brazil nuts are an excellent source of selenium, a nutrient that serves as an antioxidant and is necessary for thyroid health.
8. Hazelnuts Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. Only 1 ounce (28 grams) contains ( 38 ): Calories: 178
178 Fat: 17 grams
17 grams Protein: 4 grams
4 grams Carbs: 5 grams
5 grams Fiber: 3 grams
3 grams Vitamin E: 28% of the DV
28% of the DV Magnesium: 11% of the DV
11% of the DV Manganese: 76% of the DV In addition to being a good source of vitamins and minerals, hazelnuts are loaded with plant compounds like gallic acid, epicatechin, caffeic acid, and quercetin, which have antioxidant and anti-inflammatory effects ( 39 ). Therefore, these nuts may help improve your diet quality and increase your antioxidant intake. Plus, one review suggests that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL (bad) cholesterol and total cholesterol ( 40 ). Summary Hazelnuts, which are a good source of nutrients like vitamin E and manganese, may reduce certain heart disease risk factors.
9. Peanuts Share on Pinterest Priscila Zambotto/Getty Images While peanuts technically belong to the legume family, they have a nutrient profile similar to that of tree nuts, comparable health benefits, and related culinary uses. One ounce (28.35 grams) of raw peanuts contains roughly ( 41 ): Calories: 162
162 Fat: 13.5 grams
13.5 grams Protein: 7 grams
7 grams Carbs: 6 grams
6 grams Fiber: 2.5 grams
2.5 grams Vitamin B3 (niacin): 23% of the DV
23% of the DV Vitamin B9 (folate): 17% of the DV
17% of the DV Magnesium: 12% of the DV Peanuts are a rich source of plant protein, which can help you feel full, and are high in folate, a B vitamin that’s especially important during pregnancy due to its role in fetal and placental development ( 42 ). Plus, studies show that diets rich in nuts, including peanuts, may benefit heart health. One study in over 200,000 people associated eating peanuts and tree nuts twice per week or more with up to a 19% lower risk of heart disease ( 2 ). Summary Peanuts, which are technically legumes, provide several B vitamins and may help reduce your risk of heart disease.
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