Eat nuts (small handful) for a healthy and wholesome snack. Nuts contain healthy fats and essential nutrients along with fiber, protein, minerals and vitamins such as vitamin E and magnesium. But they are also high in calories, especially when they are encased in the various sugar and salt toppings that are available.
Lowest Calorie: Almonds, Cashews, Pistachios
Higher Calorie: Macadamia Nuts, Pecans
Heart Healthy: Walnuts
Brain Healthy: Peanuts, Walnuts
Disease Prevention: Almonds
Weight Loss Snack: Brazil Nuts, Walnuts, Almonds, Pistachio
Nut Calories Fat (g) Protein (g) Carbs (g) Fiber (g) Attribute
Almonds 161 14 6 6 3.5 L-arginine, calcium
Cashews 155 13 5 9 1.0 Unsaturated fat
Pistachios 156 13 6 8 3.0 Substantial
Walnuts 182 18 4 4 2.0 Omega-3 fatty acid
Peanuts 176 17 4 5 3.0 Legume, not a nut
Brazil Nuts 182 18 4 3 2.0 Selenium
Macadamia 200 21 2 4 2.5 Monounsaturated
Pecans 193 20 3 4 2.5 Antioxidant
Hazel Nuts 176 9 6 6 3.5 Anti-inflammatory
Consuming nuts may help reduce chronic diseases such as cardiovascular disease, stroke, some cancers, diabetes, arthritis and obesity (they help you feel full, suppressing appetite). Eat nuts that have nothing added like salt, sugar, etc. – eat them raw or dry roasted.
Bottom Line: For a healthy snack, choose an ounce of unsalted, raw nuts. They provide many nutrients and antioxidants without extra calories from sugar/toppings.