You can literally go nuts, when it comes to mixing nuts into your diet. To name a few ways, you can roast them, add them to trail mix, or just eat them straight out of the container.
The only problem: It can be hard to tell when you’ve had enough, and even harder to decipher which ones are the healthiest. Here, we spoke to experts and cracked open the research to find out everything you need to know about all the different types of nuts.
Are nuts healthy?
Nuts—almonds, walnuts, cashews, pistachios, pecans, and peanuts (which are technically legumes)—are indeed small but mighty snacks. Nuts are good sources of heart-healthy fat and plant-based protein, says New York City-based dietitian Natalie Rizzo, M.S., R.D. “And that combination of nutrients is really filling,” she says. “You don’t need to eat a lot of them to feel full.”
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That’s the best part: While nuts are high in calories and fat, just one serving—one ounce—can satisfy your hunger. That said, we know how easy it is to pop a can of nuts and not quit until you see the bottom, so the key is to not overdo it. “The healthy fat still has a lot of calories, so nuts could be a calorie bomb if you eat too much, but I’d argue that you don’t have to eat more than a handful,” Rizzo says.
The number of nuts in each serving varies depending on their caloric profile. For example, a one-ounce serving of walnuts is just seven nuts because they’re high in fat (185 calories, 18 grams of fat), compared to 49 pistachios in that same one-ounce serving. But, Rizzo says, you get a lot of bang for your buck in one serving.
Are there any health benefits associated with eating nuts?
Indeed, the health benefits of nuts are plenty, and while there are studies that have found eating nuts is tied with a lower risk of heart disease, Rizzo says, most research is done on a specific nut.
For example, walnuts, which are high in omega-3s, are linked with increased cognitive function, especially in people with Alzheimer’s disease. Walnut consumption has also been associated with decreased depression, according to one study published in Nutrients.
(Side note: Many studies supporting the benefits of nuts are funded by organizations associated with the particular nut, like the California Walnuts Commission. This is not an uncommon practice in the field of nutrition science.)
Almonds, on the other hand, are higher in vitamin E compared to other nuts, and they have some calcium, so they could be better for your skin, Rizzo says. And pecans are a good source of antioxidants, which are important for fighting the inflammation caused by endurance training like cycling.
So, what are the healthiest nuts?
With so many options to choose from, it can be hard to decide which is best for you. “It depends on what you’re looking for,” Rizzo says of choosing a favorite nut for a snack. “But if you’re not looking for anything specific, I just like a trail mix of everything.” She notes that she doesn’t mean a chocolate-and-dried-fruit-packed trail mix, which is high in sugar—just a mix of nuts. Or you can opt for what tastes best to you.
Nuts are also a good source of plant protein, making nut butters a favorite postworkout snack. One serving of peanut butter has 7 grams of protein, and because the recommended postworkout amount is 15 grams, four tablespoons spread on toast or a sliced apple are good options to snack on immediately after a ride. And having that fat after a workout, while not necessarily crucial for your body’s immediate recovery, Rizzo says, can help you from mindlessly snacking later.
But the benefits of nuts only go so far if you douse them in sugar or salt, Rizzo says. “I generally recommend going with unsalted nuts,” Rizzo says. If you like salt or need a little extra sodium—after long, sweaty rides, for example—add a dash of your own course sea salt or flakes. “That will add a lot of flavor without adding that much sodium,” Rizzo says.
Salted nuts out of the package have way more salt than you should have in one sitting, especially for a snack—100 mg per serving, in some cases—says Rizzo, who generally doesn’t advise people to watch their sodium intake unless they have high blood pressure. Some brands offer a “lightly salted” variety, with about half the amount of sodium as the full-salt options.
And beware of the nut traps you can easily fall into. Salted nuts are usually served at bars to snack on with a beer, she says. “And that takes away from the healthful side of the nut.” On the other side of the “less healthy nuts” spectrum are nuts that are high in sugar (think: candied nuts and honey-roasted nuts). “It’s a delicious snack, but it’s pretty much candy,” Rizzo says.
Like adding your own salt, you can make your own sweet nut snack (treat!) by adding a dash of cinnamon and a tablespoon of maple syrup to one cup of nuts and roasting. “You can think about it the same way as cereal,” Rizzo says. “The whole grain cereal without added sugar is a decent food with fiber and protein, but as soon as you add sugar, you’re eating candy for breakfast.”
As for raw versus roasted? Nutritionally, it doesn’t matter, Rizzo says. But go for raw if you’re making a nut “milk” or butter.
The Bottom Line on the Healthiest Nuts
An appropriate serving size of nuts is a healthy snack that can boost your nutrients and keep you feeling full. Different nuts offer different health benefits, but the healthiest nuts are the unsalted and non-candied varieties. Nuts make a great postworkout snack thanks to the high-protein content that can help jumpstart the muscle repair and recovery process.
Heather is the former food and nutrition editor for Runner’s World, the author of The Runner’s World Vegetarian Cookbook, and a seven-time marathoner with a best of 3:31—but she is most proud of her 1:32 half, 19:44 5K, and 5:33 mile. Her work has been published in The Boston Globe, Popular Mechanics, The Wall Street Journal Buy Side, Cooking Light, CNN, Glamour, The Associated Press, and Livestrong.com.
