Nuts are portable, nutritious, and versatile, making them the perfect choice for a quick snack or a healthy recipe ingredient.
Nuts are packed with heart-healthy fats, plant-based protein, fiber, vitamins, and minerals, and have been shown to support health in many ways, from reducing heart disease risk factors to promoting weight loss. But with so many options, which nut should be your top choice?
To help narrow down the healthiest nut, we asked dietitians to weigh in with their top pick.
All nuts provide important nutrients, like fiber, healthy fats, protein, vitamins, and minerals, so there’s no one “best” nut. However, some nuts do stand out due to their effects on health, ease of use, and nutrient composition.
When it comes to naming the healthiest nut, we looked at the following factors:
- Nutrient density: Nuts are high in calories, but they’re also loaded with nutrients. The healthiest nuts deliver a variety of vitamins and minerals plus a dose of fiber, healthy fats, and protein per serving.
- Potential health benefits: All nuts are beneficial for health, but some nuts, like almonds, have decades of scientific research to back their positive effects on weight, heart health, and more.
- Protein and fiber: Protein and fiber support healthy weight management by helping you feel full after eating. Fiber is also important for managing cholesterol levels and promoting gut health, while protein is critical for muscle and bone health, immune function, and more.
- Protective plant compounds: Some nuts are rich in protective plant compounds, like carotenoid antioxidants.
- Versatility: Versatility matters when choosing the best nut. Some types work well as a snack or as an ingredient in salads, baked goods, and other recipes, making them easier to enjoy every day.
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The nut that came up most frequently when asking dietitians for their top pick was almonds.
“In terms of nutrition, flexibility, and opportunity, it would have to be almonds,” Janelle Bober, MS, RDN, told Health. Mara Burroughs, DCN, RD, agreed. “Almonds are my favorite nut due to the plethora of health benefits they provide,” she said.
Dietitians love almonds due to their impressive nutrition profile, potential health benefits, and versatility.
“Almonds are a good source of plant-based protein, providing roughly 6 grams per 1-ounce serving, exceeding the protein content of many other tree nuts, including cashews and walnuts,” Burroughs explained. Burroughs also recommends almonds as a source of fiber, which is important for gut health. “They are a good source of fiber, which aids digestion and promotes regularity,” she said.
Studies show that eating almonds can increase the growth of beneficial bacteria in your gut that support digestive health.
Additionally, almonds stand out for their high levels of heart-healthy unsaturated fats and vitamin E, a nutrient that protects cells from oxidative stress. Studies show that people who eat more foods rich in healthy fats and vitamin E, like almonds, have a lower risk of developing heart disease. Almonds are also a good source of magnesium, a mineral needed for healthy blood pressure and blood sugar regulation.
In addition to their health benefits, almonds are delicious and incredibly versatile, fitting into both sweet and savory recipes.
Almonds are packed with nutrients. Here’s the nutrition breakdown for a 1-ounce serving of almonds:
- Calories: 164
- Carbohydrates: 6.12 grams
- Fat: 14.1 grams
- Fiber: 3.5 grams
- Protein: 6 grams
- Vitamin E: 7.26 milligrams or 48% of the Daily Value (DV)
- Magnesium: 76.5 mg, or 18.2% of the DV
Almonds are a nutritious choice because they are a good source of healthy fats, plant-based protein, fiber, vitamin E, and magnesium.
Here are a few dietitian-recommended ways to use almonds:
- Dawn Jackson Blatner, RDN, CSSD, recommends using almonds as a topping for smoothie bowls, protein oatmeal, and salads.
- Bober liked to use almonds as a substitute for pine nuts in homemade pesto.
- Burroughs tosses almonds into her smoothies to add nuttiness and a creamy texture.
Dietitians also suggest pairing almonds with fruit and cheese for a filling snack and pairing them with some dark chocolate chips to satisfy your sweet tooth.
While almonds took the crown for healthiest nut, pistachios were a runner-up. These green-hued nuts are high in several nutrients, healthy fats, and B vitamins, plus protective plant compounds like the carotenoid plant pigments lutein and zeaxanthin.
Why Dietitians Like Pistachios
“One serving of pistachios provides around 6 grams of plant protein and 3 grams of dietary fiber. They also contain healthy fats; 90% of the fats found in pistachios are unsaturated,” Roxana Ehsani, MS, RD, CSSD, LDN, a sports dietitian, told Health. “The trio of nutrients—the fat, fiber, and protein—helps keep you feeling full for longer.”
Pistachios are also high in antioxidants, including lutein and zeaxanthin, which protect cells against oxidative damage.
Studies show that eating pistachios may support healthy blood sugar control, protect heart health, and increase blood levels of antioxidants.
Nutrition Snapshot
Here’s the nutrition breakdown for a 1-ounce serving of pistachios:
- Calories: 159
- Carbohydrates: 7.71 grams
- Fat: 12.8 grams
- Fiber: 3 grams
- Protein: 5.73 grams
- Vitamin B1: (thiamin): 0.247 milligrams or 21% of the DV
- Pyridoxine (B6): 0.482 milligrams or 28% of the DV
- Copper: 0.369 milligrams or 41% of the DV
- Manganese: 0.34 milligrams or 15% of the DV
- Phosphorus: 139 milligrams or 11% of the DV
Pistachios are a good source of B vitamins, including B6, which plays important roles in nutrient metabolism, immune function, red blood cell formation, and more.
They also provide minerals, like copper, which is required for red blood cell formation, growth and development, energy production, iron metabolism, and neurotransmitter production.
Nuts are one of the healthiest foods you can eat, offering healthy fats, plant protein, and essential vitamins and minerals.
While all nuts are healthy, dietitians agree that almonds are among the healthiest nuts you can eat, thanks to their nutrient composition and versatility.
