Medically the review by Natalie Olsen, R.D., L.D., ACSM EP-C — created by Jon Johnson on September 11, 2018

Nuts room a great source of healthful fats, fiber, and also other helpful nutrients. Each type of nut offers various nutritional benefits.

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Nuts are among the best sources the plant-based proteins. According to a 2017 review study, a diet affluent in nuts may assist prevent risk factors, such as inflammation, for part chronic diseases.

In this article, us recommend the many healthful species of nut to eat based upon their protein content and the other nutritional benefits that they offer.


The adhering to list ranking six varieties of seed in order of protein content and discusses their other nutritional benefits. The nutrient dimensions in each list space for 100 grams (g) of raw nut.

1. Peanuts


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Share top top PinterestPeanuts space often much more affordable than other varieties of nut.
Eating peanuts is fantastic way for civilization to rise the amount of protein in your diet. Peanuts are widely obtainable and administer several important nutrients.

Although peanuts room technically a legume, which method that lock belong come a team of foods items from a specific plant family, most civilization consider them together a nut.

Peanuts contain a variety of polyphenols, antioxidants, flavonoids, and amino acids. Research has actually shown every one of these components to be helpful to human being health.

According come the nutrient database the the United states Department of farming (USDA) has created, 100 g that peanuts consists of 567 calories and the adhering to quantities of various other nutrients:

protein: 25.80 gfat: 49.24 gcarbohydrate: 16.13 gfiber: 8.50 gsugar: 4.72 g

The fat in peanuts are largely healthful monounsaturated and also polyunsaturated fatty acids (PUFAs), although this nuts execute contain a smaller sized amount of saturation fats.

There are also plenty of mineral in 100 g that peanuts, including those below:

calcium: 92 milligrams (mg)iron: 4.58 mgmagnesium: 168 mgphosphorous: 376 mgpotassium: 705 mg

Peanuts additionally offer the benefit of being more affordable than plenty of other seed varieties.

2. Almonds

Almonds have end up being increasingly renowned in current years, and they are now readily available in countless places. Lock contain slightly less protein 보다 peanuts, but make up because that it with other nutrients.

Almonds might be the perfect snack for world who are looking for a healthful, protein-rich different to potato chips or pretzels.

According to the USDA, each 100 g of almonds contains 579 calories and also has the complying with nutritional profile:

protein: 21.15 gfat: 49.93 gcarbohydrate: 21.55 gfiber: 12.50 gsugar: 4.35 g

Most that the fats in almonds room monounsaturated fats. Almonds are likewise rich in vitamins and minerals, together as:

calcium: 269 mgiron: 3.71 mgmagnesium: 270 mgphosphorous: 481 mgpotassium: 733 mgvitamin E: 25.63 mg

3. Pistachios

Pistachios contain many of protein and also other an essential nutrients. Lock are also a resource of healthful fat acids and also antioxidants.

The popular green seed is technically a seeds of the pistachio tree, however people generally view it together a nut due to its appearance and feel.

A study released in Nutrition Today detailed that eat pistachios has actually a valuable effect top top blood pressure and endothelial function, which may lead to a diminished risk of heart-related wellness issues.

According to the USDA database, every 100 g the pistachios consists of 560 calories and also the following nutrient quantities:

protein: 20.16 gfat: 45.32 gcarbohydrate: 27.17 gfiber: 10.60 gsugar: 7.66 g

Healthful monounsaturated fatty acids and also PUFAs make up most that the fat contents in pistachios.

While pistachios sell fewer minerals than some various other nuts, lock contain a substantial 1,025 mg the potassium per 100 g.

Other significant vitamins and minerals in pistachios include:

calcium: 105 mgiron: 3.92 mgmagnesium: 121 mgphosphorous: 490 mg

4. Cashews


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Share top top PinterestCashews are rich in monounsaturated fats.
Cashews have a creamy structure that provides them a good addition to countless dishes and snacks.

As reported by the USDA, 100 g that cashews includes 553 calories and also the adhering to nutrients:

protein: 18.22 gfat: 43.85 gcarbohydrate: 30.19 gfiber: 3.30 gsugar: 5.91 g

Most that the fat in cashews are monounsaturated fats.

The essential vitamins and also minerals in cashews include:

calcium: 37 mgiron: 6.68 mgmagnesium: 292 mgphosphorous: 593 mgpotassium: 660 mg

5. Walnuts

Walnuts are higher in calories than some various other nuts in spite of being lower in carbohydrate than many of them. The high calorie count is as result of the really high fat content.

However, the fat in walnuts are predominantly PUFAs, which may offer several health and wellness benefits.

While walnuts are well-known for your healthful fat content, they room a great source that protein and also other nutrient as well.

Along v 654 calories per 100 g, the USDA perform walnuts together containing:

protein: 15.23 gfat: 65.21 gcarbohydrate: 13.71 gfiber: 6.7 gsugar: 2.61 g

Walnuts have a slightly reduced mineral content than various other nuts:

calcium: 98 mgiron: 2.91 mgmagnesium: 158 mgphosphorous: 346 mgpotassium: 441 mg

Research released in the British newspaper of Nutrition states that walnuts are additionally a rich source of flavonoids and also phenolic acid.

6. Hazelnuts

Hazelnuts have a distinctive smell that provides them a favorite in sweet foods.

Hazelnuts contain less protein than other nuts but may consist of for it v other health benefits.

According to a study published in the Journal that Clinical Lipidology, hazelnuts may aid reduce cholesterol.

In the USDA database, 100 g that hazelnuts has 628 calories and the following:

protein: 14.95 gfat: 60.75 gcarbohydrate: 16.70 gfiber: 9.7 gsugar: 4.34 g

This protein and fat content provides hazelnuts an ext similar come walnuts 보다 to other species of nut.

The majority of fat in hazelnuts room monounsaturated fats, however they incorporate some polyunsaturated and also saturated fats in addition. Hazelnuts additionally contain the following:

calcium: 114 mgiron: 4.70 mgmagnesium: 163 mgphosphorous: 290 mgpotassium: 680 mg

Roasted, salted nuts can include flavor and satiety come a savory trace mix, which have the right to replace much less healthful snacks, such as chips. However, the is still ideal to moderate part sizes because of the added salt and also high calorie content.

Raw nuts are additionally a healthful and also nutritious enhancement to a sweet trace mix that consists of dried fruits. Human being with the advice to eat a candy bar or one more sweet snack can find that sweet trail mix deserve to curb their cravings.

People on low-carb or low-sugar diets need to keep in mind that dried fruits deserve to have a high street content.

Eat them together a snack

Nuts are typically ready to eat, making lock the right snack at nearly any time that the day. However, the is necessary to bear in psychic that, return nuts save on computer healthful fats, they often tend to be high in calories.

Drink nut milk

Nut milk go not have actually the exact same properties as cow’s milk, but it might keep some of the flavor and also benefits of the totality nuts.

Many grocery store stores offer nut beverages, or world can make an easy versions of nut milk at residence to avoid included ingredients. Examples incorporate almond milk, cashew milk, and also hazelnut milk.

Use seed butters

Along v peanut butter, many other varieties of seed butter are available at markets and also grocery stores. World can add them to sandwiches or smoothies.

Sprinkle them on a salad

Adding a offer of nuts to a salad can rise its protein and nutrient content and also make it more filling.


Eating nuts is beneficial for health and wellness as they might protect against risk factors for heart an illness and other health and wellness conditions. However, the is feasible to eat too many nuts.

Nuts are an extremely high in calories, so eat a big number that nuts throughout the work can cause people to exceed their target calorie intake without realizing it. Act so routinely may result in weight gain.

Nuts are additionally high in healthful fats, i m sorry are an excellent for the human body in moderation however can reason diarrhea and other concerns in excess.

Roasted, salted nuts can add at least as much sodium come the diet as other salty snacks. Anyone eat salted nuts must pay attention to the brand to see exactly how much salt they are eating. Raw or dry-roasted nuts are a an ext healthful alternative.

Some people may discover that nuts upset your digestive system. In this case, eating too numerous nuts may reason them to feel gassy, cramped, or bloated. Nuts are additionally a common dietary allergy.


In most cases, nuts room a safe and also healthful enhancement to the diet. Moderation is key, together nuts are calorie dense.

Anyone who experiences digestive uncomfortable from eating nuts may want to view a doctor. They may have actually an intolerance or be perceptible to details components that nuts. Nuts are a typical allergen, and it is possible for people to construct an allergy the they did not have before.

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Anyone having an allergic reaction, such together swelling or itching in the neck or face, need to stop eating nuts and also get urgent clinical care. Significant nut allergies deserve to sometimes it is in fatal.