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9 Best Nuts

The 9 Best Nuts to Eat as Healthy Snacks

Eating nuts for snacks is an excellent way to incorporate protein, fiber, unsaturated fats, vitamins, and minerals into your diet. Though they are mostly high in fat, the fat they contain is the good kind and is important for your health (3). Most nuts have bonus health benefits that will help prevent diabetes and heart disease. Others reduce the risk of cancer as well as reduce cholesterol. This inexpensive snack is high in calories, so it is important to limit the amount you consume.

Here is our list of the 9 nuts to eat as healthy snacks.

 

Almonds

Almonds

 

Photo by chuttersnap on Unsplash

 

  • Serving size = 28 grams
  • Calories: 161
  • Fat: 14 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3.5 grams

 

Almonds, a type of tree nut, contain tons of nutrients and have several health benefits. Adding this nut to your meal plan may help to reduce cholesterol, help lower blood sugar in people with diabetes, and aid in weight loss (5).

 

Brazil Nuts

Brazil Nuts

 

Photo from Bulk Nation

  • Serving size: 28 grams
  • Calories: 182
  • Fat: 18 grams
  • Protein: 4 grams
  • Carbs: 3 grams
  • Fiber: 2 grams

 

Brazil nuts are a popular healthy snack choice because they help reduce the risk of cancer. They are high in selenium, a cancer fighting mineral (3). You get a day’s worth of selenium from one brazil nut so try to stick to no more than 5. Too much of the mineral can be toxic.

 

 

Cashews

Cashews

 

Photo by Jenn Kosar on Unsplash

 

  • Serving size: 28 grams
  • Calories: 155
  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fiber: 1 gram

 

Cashews contain heaps of nutritional benefits. This nut contains anacardic acid, which is helpful to people with diabetes because it improves insulin sensitivity (5). The Zinc these nuts contain improves the immune system while the magnesium improves memory.

 

Chestnuts

Chestnuts

 

Photo from insearchofyummy-ness

 

  • Serving size: 28 grams
  • Calories: 37
  • Fat: 0.4 grams
  • Protein: 0.6 grams
  • Carbs: 8 grams
  • Fiber: 7 grams

 

Chestnuts are an excellent source of vitamins and minerals. They contain flavonoids such as quercetin, which protect against diabetic related complications and cancer. This spectacular nut aids in digestive function, increases brain function, and helps to strengthen bones (6).

 

Hazelnuts

Hazelnuts

 

  • Serving size: 28 grams
  • Calories: 176
  • Fat: 9 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3.5 grams

 

Hazelnuts are good nutritional sources such as vitamin E, manganese and copper. They can also reduce risk factors for heart disease (4). These nutrients enhance brain and cognitive functions while preventing degenerative diseases.

 

Pecans

Pecans

 

Photo from National Pecan Shellers Association

 

  • Serving size: 28 grams
  • Calories: 193
  • Fat: 20 grams
  • Protein: 3 grams
  • Carbs: 4 grams
  • Fiber: 2.5 grams

 

Studies suggest that pecans lower bad cholesterol (4). Consuming this nut regularly can reduce the risk factors of heart disease. This heart healthy nut is a amazing source of vitamin E, vitamin A, potassium and zinc.

 

 

Pistachios

Pistachios

 

Photo by Joanna Kosinska on Unsplash

 

  • Serving size: 28 grams
  • Calories: 156
  • Fat: 12.5 grams
  • Protein: 6 grams
  • Carbs: 8 grams
  • Fiber: 3 grams

 

If you have diabetes or prediabetes, this is the nut for you. Pistachios improve control of blood sugar in prediabetic adults and improve triglycerides in diabetic adults who eat them every day (5). Though they are filled with vitamins and minerals, pistachios are one of the best nuts for protein. They also are capable of improving and enhancing blood vessel function. They are known to be one of the healthiest nuts around.

 

Valencia Peanuts

Valencia Peanuts

 

Photo from Southern Exposure

 

  • Serving size: 28 grams
  • Calories: 164
  • Fat: 13.9 grams
  • Protein: 6.6 grams
  • Carbs: 6 grams
  • Fiber: 2.2 grams

 

Peanuts are a good source of numerous essential vitamins and minerals. Women who incorporate peanuts into their diet regularly have a reduced risk of type 2 diabetes. The nuts decrease the risk of heart disease but their benefits do not stop there. Expecting mothers can partake in this healthy snack and, as a result, reduce the risk of allergies in their children.

 

Walnuts

Walnuts

 

Photo by Tom Hermans on Unsplash

 

  • Serving size: 28 grams
  • Calories: 182
  • Fat: 18 grams
  • Protein: 4 grams
  • Carbs: 4 grams
  • Fiber: 2 grams

 

This popular nut has a large variety of health benefits and are significantly higher in omega-3 fats than other nuts (5). Omega-3 fatty acids are related to improved bone health as well as the prevention of cardiovascular disease and diabetes. This, the healthiest nut, has proteins which are known to fight colon and breast cancer cells.

 

Nuts make a great snack for many reasons. The many varieties available will make for a different snack every day and keep you from becoming bored of the same old routine. Benefit your health by adding these 9 healthiest nuts to eat as snacks to your diet.

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