Nuts are incredible sources of healthy fats, protein and a wide range of nutrients. They’re particularly effective as a snack, one that can help to keep you full and satisfied. Nuts are also convenient, making them more practical than many other snack options.
But, with so many different types of nuts, how do you choose?
In this list, we’re examining the various options in depth – including their nutritional profiles and unique advantages. We’re also showing you which choices are best for different needs.
Almonds
Almonds are a particularly popular type of nut, one that features in many scientific studies. This research has linked almonds to many health benefits, including:
There are other benefits as well, far too many to discuss in detail here.
You can also get the benefits of almonds in various ways. One example is almond butter, which many people prefer over peanut butter. Almond butter is fairly expensive to buy but you can make your own. The site Cookie + Kate has one great recipe to try out.
And, of course, you can snack on almonds or include them in food, like protein bars.
But, despite the name, almond milk isn’t a good way to get nutrition from almonds. The ‘milk’ does offer some advantages, but it mostly consists of water. In most cases, you’re getting very few nutrients from the almonds.
Nutritional Data (per 1 oz serving):
- 169 calories
- Fat: 14.9 grams
- Protein: 6.2 grams
- Total Carbs: 5.4 grams
- Dietary Fiber: 3.3 grams
Who Are They Best For?
At 2.1 net grams of carbs per serving, almonds are relatively high in carbs. They’re still sometimes included on a keto diet but there are better choices.
Instead, almonds are a good choice for general snacking and for weight loss. They work well for this goal because they’re easy to find. There are many different products to choose from. Plus, almonds are popular and have an appealing taste.
Almonds are also one of the best nuts for protein. This aspect also helps with weight loss. It means you can stay satisfied between meals.
PROS
- Easy to find
- A significant source of calcium, copper, magnesium and vitamin E
- Contain more calcium than other types of nuts
- A decent source of protein and fiber
CONS
- Higher in carbs than many other options
Cashews
Cashews are another incredibly popular nut. They’re not as powerful as almonds, especially as they contain less protein and much less fiber. However, cashews are a good source of copper, magnesium and vitamin K. You can also find cashew butter from time-to-time.
Honestly though, the popularity of cashews isn’t based on their nutrition. Instead, many people love the way that the nuts taste, along with the softer texture.
Nutritional Data (per 1 oz serving):
- 161 calories
- Fat: 13 grams
- Protein: 4.3 grams
- Total Carbs: 9.2 grams
- Dietary Fiber: 0.8 grams
Who Are They Best For?
There aren’t any dramatic nutritional advantages to cashews but they’re a great type of nut. More than anything, they’re best for people who love the flavor and texture of cashews. They’re also good if you’re looking for a softer nut, one that can be easily mixed in with meals.
PROS
- Contains various beneficial nutrients
- A good addition to many recipes
- Appealing taste and texture
- Softer than many other types of nuts
CONS
- Very high in carbs
- Cashews tend to be expensive
- Not suitable for keto
- Low in fiber
- Low in protein
Peanuts
Peanuts can help people to lose weight, partly by increasing satiety (7,8,9). This effect is true regardless of how you consume peanuts, including the use of peanut butter (10).
Interestingly, some types of peanuts are particularly high in oleic acid, which may increase health benefits (11). This includes helping to decrease inflammation.
Peanuts also contain antioxidants, such as coumaric acid (12,13). As such, they can help reduce oxidative stress and protect against some diseases.
As you probably know, peanuts aren’t technically nuts at all, they’re legumes. This classification means that they cannot be consumed as part of a paleo diet.
Still, they’re typically considered nuts and are eaten in the same way, which is why they’re included in this list. Their nutrient composition is also similar to tree nuts. You see a similar pattern with some other items on the list too.
Nutritional Data (per 1 oz serving):
- 164 calories
- Fat: 13.9 grams
- Protein: 6.6 grams
- Total Carbs: 6.0 grams
- Dietary Fiber: 2.2 grams
Who Are They Best For?
Peanuts are best for anyone budget-conscious that wants the health benefits of nuts. Even though peanuts are legumes, they offer most of the same advantages and nutrients. They’re also considerably cheaper and easier to find than other options.
Plus, many of the health benefits associated with nut consumption also apply to peanuts. For that matter, studies often include peanuts when considering nuts, despite the classification difference.
PROS
- Inexpensive
- Very easy to find
CONS
- Not suitable for the paleo diet
- Many people have peanut allergies
- Peanuts are technically legumes, not nuts
Walnuts
Walnuts are strongly associated with brain health. That’s not just because of their shape either. One relatively recent study showed a positive association between regular consumption of walnuts and cognitive function (14).
Walnuts also contain more linoleic acid than other nuts (15), which may offer additional health benefits. Walnuts are a particularly good source of antioxidants too, containing upwards of 20 mmol per 100 g (16).
Nutritional Data (per 1 oz serving):
- 185 calories
- Fat: 18.4 grams
- Protein: 4.3 grams
- Total Carbs: 3.9 grams
- Dietary Fiber: 1.9 grams
Who Are They Best For?
The combination of linoleic acid, antioxidants and cognitive benefits make walnuts great for anyone who wants to improve long-term health. In particular, the antioxidants can help to lower oxidative stress and may reduce disease risk.
PROS
- May improve brain function
- Are commonly found unroasted
- Moderate amount of protein and fiber
CONS
- Higher in calories than some other options
Brazil Nuts
Brazil nuts aren’t the most popular nut. But, they are the single best source of selenium, offering more than 700% of your daily intake. This overlooked nutrient is important and may help reduce colon cancer risk and improve fertility in males (17).
Brazil nuts are also larger than other types of nuts. This can sometimes make them more difficult to include in recipes. The size is also frustrating when mixed in with other nuts. However, the size difference means that there are fewer nuts per serving, which might be appealing.
Nutritional Data (per 1 oz serving):
- 190 calories
- Fat: 19 grams
- Protein: 4 grams
- Total Carbs: 3 grams
- Dietary Fiber: 2 grams
Who Are They Best For?
Brazil nuts are one of the best choices for a keto diet, as they are low in net carbs and high in fat. They’re also powerful for men, due to their impacts on fertility. For that matter, most people should be eating Brazil nuts regularly, simply to increase selenium intake.
PROS
- Particularly good source of selenium
- Good source of healthy fats
CONS
- Many people don’t enjoy the flavor
- Relatively high in calories
- Fiber and protein content is on the low side
Macadamia Nuts
Macadamia nuts are most popular for their flavor – and you’ll often see them in dessert recipes. They do also have some nutritional advantages, including significant levels of manganese and thiamin. While they are high in fat, fat is mostly monounsaturated, which is particularly good for health.
Nutritional Data (per 1 oz serving):
- 201 calories
- Fat: 21.2 grams
- Protein: 2.2 grams
- Total Carbs: 4.0 grams
- Dietary Fiber: 2.4 grams
Who Are They Best For?
Macadamia nuts are a good choice for keto dieters. They have a low net carb count per serving, while also acting as a significant source of healthy fats.
The nuts are also appealing as a treat, given that many people love the taste and texture. But, you should be careful with your serving size – as the higher calories and lower protein content make it easy to overconsume the nuts.
PROS
- Good source of monounsaturated fats
- Appealing taste and texture
- Low in net carbs
CONS
- High in calories per serving
- Low in protein
Hazelnuts
Hazelnuts are another popular dessert ingredient because of the flavor that they add.
They’re particularly powerful as a source of oleic acid (18). This is the same compound you find in olive oil and avocados. Most nuts do have some oleic acid but hazelnuts are the most significant source.
There are other nutrients present too, including manganese, vitamin E and copper. The skin of hazelnuts also contains compounds called proanthocyanidins, which are particularly important antioxidants (19,20,21).
Nutritional Data (per 1 oz serving):
- 176 calories
- Fat: 17 grams
- Protein: 4.2 grams
- Total Carbs: 4.7 grams
- Dietary Fiber: 2.7 grams
Who Are They Best For?
Hazelnuts are somewhere in the middle of the range in most areas, including protein, carbs and calorie content. As such, they’re not the best choice for any particular situation. Nevertheless, they do contain beneficial nutrients and are particularly appealing in desserts.
PROS
- A key source of oleic acid
- A significant source of antioxidants
- Contains some beneficial nutrients
CONS
- There are better choices for protein, carbs, fats and fiber