The Top 7 Healthiest Nuts You Should Add to Your Diet

Nuts are packed with healthy fats, fiber, proteins, a variety of minerals, vitamins, and phytonutrients, which makes them a healthy snack option.

According to Nutrition Australia, a healthy daily intake of nuts is 30g, about a small handful of nuts.

Although nuts are high in fat, the fat they contain is “good fat” — both monounsaturated and polyunsaturated fat.

Unsaturated fats are considered to be “heart-healthy fats” and have several health benefits.

Here are the Top 7 healthiest nuts to eat, including nutrition information on each of them and their health benefits. (All the nutritional facts for each of the nuts and nuts obtained from the USDA)

1. Almonds

Almond are tree nuts native to the Mediterranean region.

Almonds are both calorie and nutrient-dense nuts rich in vitamin E, monounsaturated fats, fiber, and biotin; minerals such as calcium, magnesium, copper; and phytonutrients like flavonoids, phenolic acids, plant sterols.

They are naturally sodium-free and high in potassium, perfectly fitting into a low sodium/ high potassium diet.

The saturated fat content and calorie value (per one-ounce portion) of almonds are the lowest of all nuts, making them the best nuts for health.

Compared to other tree nuts, ounce for ounce, almonds have the highest protein, fiber, calcium, vitamin E, riboflavin and niacin content.

A one-ounce serving of almonds — about 23 almonds contain:

Calories: 163
Total Fat: 14 grams
Protein: 6 grams
Carbohydrates: 6.1 grams
Dietary Fiber: 3.5 grams
Calcium: 75mg
Vitamin E: 7.4mg

Health benefits of almond consumption

Several studies have found that consumption of almonds lowers LDL “bad” cholesterol, which is a risk factor for cardiovascular diseases. Almonds have also been shown to maintain and increase HDL “good” Cholesterol, improving heart health. 1,2

One study found that incorporation of almonds into the diet of patients with type 2 diabetes mellitus lowered fasting glucose levels and improved glycemic control.3

A randomized 24-week trial, evaluating the effect of an almond enriched diet among 65 overweight and obese individuals on a weight reduction program, reported a decrease in the weight/BMI of these individuals. 4

Almonds have been shown to reduce systolic blood pressure in overweight and obese individuals. 4

2. Walnuts

Walnuts are the common food with the highest content of Alpha Linoleic Acid, a plant omega 3 fatty acid and are rich in antioxidants.

A one-ounce serving of walnuts — 12 to 14 halves contains:

Calories: 185
Total Fat: 18.5 grams
Protein: 4.3 grams
Carbohydrates: 3.9 grams
Dietary Fiber: 2 grams
Vitamin E: 0.2mg
Calcium: 28mg

Health benefits of walnuts

Alpha-linoleic acid, a critical walnut component, has been shown to improve heart health and lower the risk of myocardial infarctions. 5

A systematic review of controlled trials evaluating the effects of walnut consumption on blood lipids and other cardiovascular risk factors found that Incorporating walnuts into the diet improved blood lipid profile, lowering the risk of cardiovascular diseases. 5

Walnut consumption has also shown to improve cognitive function and lower the risk of neurodegenerative disease such as Parkinson’s disease, Alzheimer’s disease. 6

In addition, walnuts are rich in antioxidants and have anti-inflammatory properties, which contributes to protection against chronic diseases. 6

3. Pistachio

Pistachios are green nutrient-dense nuts rich in fiber, protein, unsaturated fatty acids, vitamin E; Minerals such as potassium, magnesium, Calcium; and phytonutrients including lutein, zeaxanthin, flavonoids.

Compared with other nuts, dry roasted pistachios have a lower fat content, composed mainly of saturated fatty acid, polyunsaturated fatty acid, and monounsaturated fatty acid. 7

This diverse composition of minerals, nutrients, and other compounds make pistachio nuts one of the healthiest nuts to eat. 7

A one-ounce serving of pistachio — about 49 nuts contains:

Calories: 159
Total Fat: 12.9 grams
Protein: 5.8 grams
Carbohydrates: 7.8 grams
Dietary Fiber: 2.9 grams
Vitamin E: 0.7mg
Calcium: 30mg

Health benefits of Pistachio

The crunchy physical structure, the fiber, protein, and unsaturated fatty acid content of Pistachio nuts can induce satiety, reducing subsequent food intake thereby reducing body weight. 7

Several studies have suggested that eating pistachio nuts may decrease total cholesterol, LDL cholesterol, and triglyceride levels, which are risk factors of cardiovascular diseases. 7,8

Pistachio consumption has beneficial effects on gut microbiota composition as it increases the number of potentially useful butyrate-producing bacteria. 9

Furthermore, chronic pistachio consumption has proved to lower the ria of blood pressure and improve endothelial function, thus reducing the risk of cardiovascular diseases. 7

4. Cashew nuts

Cashews are tree nuts native to northeastern Brazil.

Cashew nuts have a high carbohydrate, zinc, copper, and iron content with the lowest dietary fiber compared to other tree nuts.

A one-ounce serving of cashew nuts — about 18 whole cashew contains:

Calories: 157
Total Fat: 12.4grams
Protein: 5.2 grams
Carbohydrates: 8.6 grams
Dietary Fiber: 0.9 grams
Vitamin E: 0.3mg
Calcium: 10mg

Health benefits of Cashew nuts

A 12-Week Randomized Controlled Trial of 300 Asian Indians with Type 2 diabetes found that Cashew nut consumption decreases systolic blood pressure and Increased HDL blood cholesterol among the study participants. 10

Another study reported that cashew nut consumption increases the antioxidant capacity of a die, and it significantly improves the antioxidant status of individuals with metabolic syndrome. 11

5. Macadamia nuts

Macadamia nuts are the most expensive nuts, with the highest content of monounsaturated fat, manganese, and thiamine (per one ounce) compared to other tree nuts.

A one-ounce serving of macadamia nuts — about 10–12 nuts contains:

Calories: 204
Total Fat: 21.5 grams
Protein: 2.2 grams
Carbohydrates: 3.9 grams
Dietary Fiber: 2.4grams
Vitamin E: 0.2mg
Calcium: 24mg

Health benefits of macadamia nuts

Macadamia nuts are a rich source of Monounsaturated fatty acids and can be incorporated into heart-healthy dietary patterns.

One study found that a macadamia nut-rich diet reduces total and LDL “bad” Cholesterol in mildly hypercholesterolemia men and women, which may be risk factors of cardiovascular diseases. 12

Another study showed that eating macadamia nuts, even in the short term, favourably affects the biomarkers of oxidative stress, thrombosis and inflammation, which are risk factors for coronary artery disease. 13

6. Peanuts

Peanuts, also known as groundnuts, are the most widely consumed “nuts”.

Interestingly, peanuts are a legume related to beans, soy, and lentils, but have a nutritional profile similar to tree nuts.

They are very good sources of protein and contains all the 20 amino acids with the highest amount of arginine.

Peanuts are also rich in fiber, vitamins, minerals, and are an excellent source of compounds like resveratrol, phenolic acids, flavonoids and phytosterols that block the absorption of cholesterol from the diet.

The combination of nutrients, minerals, and other nutritional ingredients makes peanuts one of the healthiest nuts to eat.

A one-ounce serving of peanuts — about 28 peanuts contains:

Calories: 161
Total Fat: 14grams
Protein: 7grams
Carbohydrates: 4.6 grams
Dietary Fiber: 2.4 grams
Vitamin E: 1.96 mg
Calcium: 26.1mg

Health benefit of Peanuts

Regular peanut consumption lowers serum triacylglycerol, and improves serum lipid profile, reducing the risk of cardiovascular diseases. 14

Furthermore, regular peanut consumption increases certain nutrients in the body that are associated with reduced CVD risks: magnesium, dietary fiber, folate, Vitamin E, copper, and arginine. 14

A study of nut and peanut butter consumption and risk of type 2 diabetes in 83,818 women found that higher nut and peanut butter consumption is potentially beneficial in lowering the risk of type 2 diabetes in women. 15

7. Hazelnuts

Hazelnuts are commonly used as an ingredient in the food industry, especially bakery products, chocolates, and snacks.

Hazelnuts are some of the healthiest nuts and are very good sources of fiber, potassium, folate, and vitamin E.

A one-ounce serving of hazelnuts — about 12 hazelnuts contains:

Calories: 178
Total Fat: 17grams
Protein: 4.2grams
Carbohydrates: 4.7grams
Dietary Fiber: 2.7grams
Vitamin E: 4.2mg
Calcium: 31.9mg

Health benefits of hazelnuts

Hazelnut-enriched diet decreases LDL cholesterol, and triacylglycerol, while increasing HDL cholesterol, thereby reducing the risk of coronary heart diseases. 16,17

Regular hazelnut consumption improves endothelial function and prevents HDL oxidation, thus reducing cardiovascular disease risk. 17

Conclusion

The healthiest nuts have a wide variety of nutrients, minerals, and phytonutrients.

Regular consumption of nuts has numerous health benefits including an improved lipid profile, reduced risk of cardiovascular disease, and weight management.

Although nuts are a healthy snack option, they are high in calories, and therefore eating large portions of nuts may cause a calorie surplus.

You should focus on consuming minimally processed nuts or nuts with no added ingredients. Processed nut products usually contain high amounts of sodium and sugar.

References

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Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and cardiovascular health: A review. Nutrients. 2018;10(4). doi:10.3390/nu10040468
Li SC, Liu YH, Liu JF, Chang WH, Chen CM, Chen CYO. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus. Metabolism. 2011;60(4):474-479. doi:10.1016/j.metabol.2010.04.009
Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes. 2003;27(11):1365-1372. doi:10.1038/sj.ijo.0802411
Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials. Am J Clin Nutr. 2018;108(1):174-187. doi:10.1093/ajcn/nqy091
Chauhan A, Chauhan V. Beneficial effects of walnuts on cognition and brain health. Nutrients. 2020;12(2). doi:10.3390/nu12020550
Pistachios for Health: What Do We Know About This Multifacet… : Nutrition Today. https://journals.lww.com/nutritiontodayonline/Fulltext/2016/05000/Pistachios_for_Health__What_Do_We_Know_About_This.6.aspx. Accessed March 8, 2020.
Edwards K, Kwaw I, Matud J, Kurtz I. Effect of Pistachio Nuts on Serum Lipid Levels in Patients with Moderate Hypercholesterolemia. J Am Coll Nutr. 1999;18(3):229-232. doi:10.1080/07315724.1999.10718856
Ukhanova M, Wang X, Baer DJ, Novotny JA, Fredborg M, Mai V. Effects of almond and pistachio consumption on gut microbiota composition in a randomised cross-over human feeding study. Br J Nutr. 2014;111(12):2146-2152. doi:10.1017/S0007114514000385
Mohan V, Gayathri R, Jaacks LM, et al. Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians with Type 2 Diabetes: A 12-Week Randomized Controlled Trial. J Nutr. 2018;148(1):63-69. doi:10.1093/jn/nxx001
Davis L, Stonehouse W, Loots DT, et al. The effects of high walnut and cashew nut diets on the antioxidant status of subjects with metabolic syndrome. Eur J Nutr. 2007;46(3):155-164. doi:10.1007/s00394-007-0647-x
Griel AE, Cao Y, Bagshaw DD, Cifelli AM, Holub B, Kris-Etherton PM. A Macadamia Nut-Rich Diet Reduces Total and LDL-Cholesterol in Mildly Hypercholesterolemic Men and Women. J Nutr. 2008;138(4):761-767. doi:10.1093/jn/138.4.761
Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects. – PubMed – NCBI. https://www.ncbi.nlm.nih.gov/pubmed/17437143. Accessed March 8, 2020.
Alper CM, Mattes RD. Peanut consumption improves indices of cardiovascular disease risk in healthy adults. J Am Coll Nutr. 2003;22(2):133-141. doi:10.1080/07315724.2003.10719286
Jiang R, Manson JAE, Stampfer MJ, Liu S, Willett WC, Hu FB. Nut and peanut butter consumption and risk of type 2 diabetes in women. J Am Med Assoc. 2002;288(20):2554-2560. doi:10.1001/jama.288.20.2554
Orem A, Yucesan FB, Orem C, et al. Hazelnut-enriched diet improves cardiovascular risk biomarkers beyond a lipid-lowering effect in hypercholesterolemic subjects. J Clin Lipidol. 2013;7(2):123-131. doi:10.1016/j.jacl.2012.10.005
Tey SL, Brown RC, Chisholm AW, Delahunty CM, Gray AR, Williams SM. Effects of different forms of hazelnuts on blood lipids and α-tocopherol concentrations in mildly hypercholesterolemic individuals. Eur J Clin Nutr. 2011;65(1):117-124. doi:10.1038/ejcn.2010.200