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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Nutty for Nuts

Although each type of nut provides healthy fats and nutrients, not all nuts are the same.

Nuts.If anyone knows me, they know that I am definitely a nut fan. I love all types from almonds to pecans to pistachios and more! All nuts are a great source of protein, antioxidants, fiber, and heart-healthy fats, and add delicious taste to meals and snacks. Even though each type of nut provides healthy fats and nutrients, not all nuts are the same. Each type has different health benefits depending on their makeup.

  • Pecans: Pecans provide up to 19 essential vitamins and nutrients per serving and are the highest in antioxidants among the nut varieties. Try pecans added to yogurt parfaits, oatmeal, or salads.
  • Peanuts: Peanuts are made up of healthy fats, fiber, phytosterols and vitamins. Compared to other nuts they are the highest in folate, which is necessary for growth and development, especially for babies during pregnancy. They also rank one of the highest out of nuts for lowering cholesterol. For great peanut taste, try creating your own peanut butter.
  • Almonds: When compared to other nuts, almonds are the highest in Vitamin E, an antioxidant that protects your body from free radical damage. For a good dose of almonds, try these delicious Cinnamon Glazed Almonds.
  • Walnuts: Walnuts are highest in omega-3 fatty acids to aid in a healthy heart and help prevent disease. Like peanuts, they rank one of the highest for lowering cholesterol. Try walnuts as is or added to a delicious salad
  • Pistachios: Known as the “Skinny nut,” pistachios provide the least amount of calories per serving size, adding up to 150 calories for 45 nuts. Get them in the shell so it takes you longer to eat!
  • Cashews: Cashews are high in essential minerals, especially that of magnesium to aid in proper functioning.Try a delicious cashew recipe like this cashew chicken

Each nut provides a different source of nutrients and health benefits for each individual’s needs. To get the most benefit, eat nuts as you would any other food: in moderation and as a variety. For your best health, be aware of portion sizes and try new types!

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Tags: Antioxidants , Healthy Eating , Nutrition , Protein , Quick and Healthy , Vegetarian

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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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