Which Nuts are Best and Why

Nuts are a powerhouse of a snack. They provide protein, fat, vitamins, and minerals. Satisfying and flavorful, almost everyone enjoys including nuts in their diet. With all of the news in the media about the benefits of nuts, many people wonder “which nuts are best and why.”

Here are the facts. Different nuts have different nutrition benefits, however nuts are associated with:

• Improved cardiovascular health, because of the high monounsaturated fatty acids
• Good nutrient density—the calories they provide are healthful and useful to the body
• Taste and textures that are satisfying
• High levels of vitamin E and phytonutrients

More research exists on some nuts than others. The carbohydrate, protein, and fat ratio differs slightly among the different nuts, so eating a variety is possibly the best way to reap all of the benefits that they offer!

Almonds
Scientific evidence supports the role of almonds in cardiac health, specifically cholesterol-lowering properties when almonds are consumed in a diet that is low in saturated fats and cholesterol.

Other facts about almonds:

• 1 ounce (oz)/23 almonds/handful: 160 calories, 14 gram (g) fat (1 g saturated, 3.5 g polyunsaturated, 9 g monounsaturated), 6 g carbohydrate, 6 g protein, 4 g fiber
• Antioxidant power of vitamin E—rich in alpha-tocopherol, which is the form of vitamin E that the body absorbs most readily
• Add almonds to side dishes, cereals, and salads
• Eat them with fruit as a snack
• Try almond butter and jelly sandwiches
• Substitute almond flour when baking
• For more information, visit http://www.almondsarein.com

Cashews
Cashews have high levels of essential minerals—iron, magnesium, phosphorus, zinc, copper, and manganese.

Other facts about cashews:

• 1 oz: 160 calories, 13 g fat, (3 g saturated, 2 g polyunsaturated, 8 g monounsaturated) 9 g carbohydrate, 4 g protein, 1 g fiber
• High levels of magnesium are touted for heart, bone, and muscle health
• Good source of monounsaturated fatty acids
• Add to entrées, side dishes, and desserts or eat them plain
• Store in a cool, dry place in an airtight container
• For more information, visit http://www.organiccashewnuts.com/

Hazelnuts
Hazelnuts are a powerful source of vitamin E and phytonutrients and are associated with building a strong immune system.

Other facts about hazelnuts:

• 1 oz: 180 calories, 17 g fat, (1.5 g saturated, 2 g polyunsaturated, 13 g monounsaturated) 5 g carbohydrate, 3 g protein, 3 g fiber
• For more information, visit http://www.hazelnut.com/

Peanuts
Peanuts are classified botanically as legumes rather than tree nuts, because they grow underground.

Facts about peanuts:

• 1 oz: 161 calories, 14 g fat (1.9 g saturated, 4.4 g polyunsaturated, 6.9 g monounsaturated), 4.6 g carbohydrate, 7.3 g protein, 2.4 g fiber
• Highest protein content of any nut, especially satisfying and beneficial for children, vegetarians, and those with higher protein needs
• Rich in essential minerals, such as magnesium, copper, phosphorus, potassium, and zinc
• Rich in B vitamins and phytonutrients
• For more information, visit http://www.peanut-institute.org/

Pecans
Pecans are touted for their antioxidant properties and cardiovascular benefits.

Other facts about pecans:

• 1 oz/20 halves: 200 calories, 20 g fat (2 g saturated, 6 g polyunsaturated, 12 g monounsaturated), 4 g carbohydrate, 3 g protein, 3 g fiber
• Add to cereals, breads, side dishes, and desserts or eat them plain
• For more information, visit http://www.ilovepecans.org/nutrition.html#antioxidants

Walnuts
Walnuts are a great source of alpha-linolenic acid, an omega-3 fatty acid, and are associated with healthful weight loss.

Other facts about walnuts:

• 1 oz/14 halves: 190 calories, 18.0 g fat (1.5 g saturated, 13 g polyunsaturated, 2.5 g monounsaturated), 4 g carbohydrate, 4 g protein, 2 g fiber
• The highest nut ranking on the Index of Nutritional Quality
• Sweet or savory, enhancing almost any meal or snack
• For more information, visit http://www.walnuts.org/walnuts/

References and recommended readings
International Tree Nut Council, Nutrition Research & Education Foundation. Nutrition research. Available at: http://www.nuthealth.org/nutrition-research/.