Top 10 healthiest nuts

Discover our full range of health benefit guides or, check out some of our best nut recipes, from our dark chocolate and pistachio porridge to our aromatic prawn and cashew curry.

Top 10 healthiest nuts

1. Almonds

Sweet tasting almonds have a number of health benefits.

A 30g serving of almonds provides:

• 184 kcals/760 kJ
• 6.3g protein
• 16.7g fat
• 1.3g saturated fat
• 11.5g mono-unsaturated fat
• 3.1g poly-unsaturated fat
• 2.1g carbohydrates
• 2.2g fibre
• 72mg calcium
• 81mg magnesium
• 7.19mg vitamin E
• 14mcg folate

Packed with heart-friendly monounsaturated fat, fibre and vitamin E, almonds have the highest calcium content of a nut – we need this mineral for robust bones, as well as for the correct function of our nerves and muscles. The beneficial fat and high fibre content of almonds means they help to manage cholesterol levels for heart health.

Eating skin-on almonds may provide even greater benefits; supporting gut health by promoting the growth of beneficial strains of bacteria, including Lactobacillus and Bifido-bacteria. The skin is also full of protective compounds called flavonoids which have antioxidant benefits.

Recipe suggestions
Almond butter
Spiced almonds
Moroccan lamb with apricots, almonds and mint
Strawberry and almond cheesecake sponge

2. Brazil nuts

Originating from a tree in the Amazon, Brazil nuts are one of the richest food sources of the mineral, selenium.

A 30g serving of Brazil nuts provides:

• 205 kcals/845 KJ
• 4.3g protein
• 20.5g fat
• 5.2g saturated fat
• 6.7g mono-unsaturated fat
• 7.6g poly-unsaturated fat
• 0.9g carbohydrates
• 1.7g fibre
• 51mg calcium
• 123mg magnesium
• 76.2mcg selenium

Selenium is a mineral that acts as a protective antioxidant, it supports immunity and helps wounds heal. You only need one to three Brazil nuts a day to get all the selenium you require, because we only need this mineral in very small amounts. Also containing vitamin E and the polyphenols ellagic and gallic acid, Brazil nuts enhance our defence mechanisms and help regulate blood lipids.

Recipe suggestions
Brazil nut burritos
Chicken with pomegranate and Brazil nuts

3. Cashews

Studies suggest that including cashews in your diet may help improve blood lipid levels and reduce blood pressure, both of which support heart health.

A 30g serving of cashew nuts provides:

• 172kcals/712 KJ
• 5.3g protein
• 14.5g fat
• 2.9g saturated fat
• 8.3g mono-unsaturated fat
• 2.6g poly-unsaturated fat
• 5.4g carbohydrate
• 1.3g fibre
• 81mg magnesium
• 1.86mg iron
• 1.77mg zinc

Because they contribute a good level of protein and are a useful source of minerals like iron and zinc, cashews make an excellent choice if you follow a vegetarian diet. They’re also rich in the mineral magnesium, which is thought to improve recall and delay age-related memory loss. Cashews are a source of heart-friendly mono-unsaturated fats and supply plant sterols, which may help manage cholesterol levels.

Recipe suggestions
Coriander & cashew salsa
Vegan cashew parmesan
Curried cashew dip

4. Chestnuts

A popular and versatile ingredient, chestnuts are low in fat and calories, and a good source of protective antioxidants.

A 30g serving of raw chestnuts provides:

• 59 kcals/246KJ
• 0.5g protein
• 3.1g fat
• 0.1g saturated fat
• 0.1g mono-unsaturated fat
• 0.1g poly-unsaturated fat
• 13.9g carbohydrates
• 1.5g fibre
• 145mg potassium
• 9mg magnesium
• 17mcg folate
• 12mg vitamin C

By far the nut with the lowest fat and calories, chestnuts are rich in starchy carbohydrates and fibre, and in their raw form are a good source of vitamin C. They’re lower in protein than other nuts, but when ground can be used as a gluten-free flour for cakes and bakes.

Recipe suggestions
Chestnut hummus
Roasted squash, pancetta & chestnut risotto
Mushroom & chestnut pearl barley risotto
Squash steaks with chestnut & cavolo nero pilaf

5. Hazelnuts

Hazelnuts are rich in a number of nutrients, including vitamin E.

A 30g serving of hazelnuts provides:

• 195kcals/806KJ
• 4.2g protein
• 19.1g fat
• 1.4g saturated fat
• 14.8g mono-unsaturated fat
• 2.0g poly-unsaturated fat
• 1.8g carbohydrates
• 2.1g fibre
• 219mg potassium
• 22mcg folate

Hazelnuts are the second richest nut source of heart-friendly mono-unsaturated fat, they also have anti-inflammatory properties and can be helpful in managing blood lipids. Rich in vitamins and minerals, they are effective at improving vitamin E status, especially in the elderly.

Recipe suggestions
Celeriac, hazelnut & truffle soup
Roasted cauliflower & hazelnut carbonara
Hazelnut & mustard carrots

6. Macadamia nuts

With one of the highest fat contents, macadamias are often used to add flavour and texture to a dish, and work well in savoury and sweet recipes.

A 30g serving of macadamia provides:

• 215 kcals/901KJ
• 2.4g protein
• 22.7g fat
• 3.6g saturated fat
• 17.7g mono-unsaturated fat
• 0.5g poly-unsaturated fat
• 1.6g carbohydrates
• 2.6g fibre
• 110mg potassium
• 26mg calcium
• 39mg magnesium

Although well known for their high fat content, macadamia nuts shouldn’t be feared. They are the richest nut source of heart-friendly mono-unsaturated fats and, as such, they help manage cholesterol and modulate the risk factors of heart disease. They’re a good source of fibre and make a useful contribution towards mineral intake, including magnesium, calcium and potassium.

Recipe suggestions
Pear, nut & blackberry Bircher
Chipotle corn salad
Cauliflower mac and cheese

7. Pecans

Sweet and creamy, pecans are popular in desserts and sweet bakes.

A 30g serving of pecans provides:

• 207 kcals/853KJ
• 2.8g protein
• 21.0g fat
• 1.7g saturated fat
• 12.8g mono-unsaturated fat
• 5.6g poly-unsaturated fat
• 1.7g carbohydrates
• 1.9g fibre
• 156mg potassium
• 1.59mg zinc

Heart-friendly pecans are packed with plant sterols, which are effective at lowering cholesterol levels. Pecans are also antioxidant-rich, which helps prevent the plaque formation which causes hardening of the arteries. They’re also rich in oleic acid, the mono-unsaturated fat which is famed for the heart-healthy benefits of olives and avocado.

Recipe suggestions
Squash & spinach fusilli with pecans
Roasted beets, plum & pecan salad
Fino & butter poached peaches with ginger pecan crunch

8. Pine nuts

These little nuts are a key ingredients in pesto, and make a nutritious addition to salads, pasta or dips. Botanically, pine nuts are actually a seed rather than a nut and are derived from different species of pine cone.

A 30g serving of pine nuts provides:

• 206 kcals/852KJ
• 4.2g protein
• 20.6g fat
• 1.4g saturated fat
• 6g mono-unsaturated fat
• 12.3g poly-unsaturated fat
• 1.2g carbohydrates
• 0.8g fibre
• 234mg potassium
• 81mg magnesium
• 4.16mg vitamin E
• 1.14mg vitamin B3

Being especially rich in vitamin E means including these little nuts in the diet may help support healthy skin and protect against ageing.

Animal studies suggest that pine nuts help lower fasting blood glucose levels, and their rich polyphenol content may help prevent some of the health complications associated with diabetes. However, more clinical trials are needed to understand the effects of polyphenol-rich foods and how much we need to include in our diets to achieve these results.

Recipe suggestions
Spinach with pine nuts & garlic
Supergreen soup with yogurt & pine nuts
Griddled aubergine salad with sultanas & pine nuts

9. Pistachios

A popular ingredient in desserts and puddings, pistachios add an intriguing colour to dishes, thanks to pigments which have antioxidant properties.

A 30g serving of pistachio provides:

• 169 kcals/706KJ
• 6.1g protein
• 13.6g fat
• 1.7g saturated fat
• 7.1g mono-unsaturated fat
• 4.1g poly-unsaturated fat
• 5.4g carbohydrates
• 3.1g fibre
• 308mg potassium
• 1.18mg iron
• 1.37mg vitamin E

Compared to most other nuts, pistachios have a lower fat and calorie content and contain the highest amount of potassium. They’re especially rich in phytosterols, which supports cardiovascular health. They’re also the only nut to provide reasonable levels of lutein and zeaxanthin, two antioxidants which play an important role in protecting the eyes.

Recipe suggestions
Chicken and pistachio salad
Hummus with pistachio lamb meatballs
Pistachio lamb koftas with apricot relish

10. Walnuts

Like all nuts, walnuts provide ‘good-for-you’ fats, and in this case, they are predominantly polyunsaturated fats (PUFAs). In fact, walnuts have the highest content of the short chain omega-3 essential fatty acid, alpha lipoic acid (ALA), of all edible plants, making them an incredibly valuable inclusion for those following a plant-focused diet.

A 30g serving of walnuts provide:

• 206 kcals/851KJ
• 4.4g protein
• 20.6g fat
• 2.2g saturated fat
• 3.2g mono-unsaturated fat
• 14.0g poly-unsaturated fat
• 1.0g carbohydrates
• 1.4g fibre
• 135mg potassium
• 1.16mg vitamin E
• 20mcg folate

Animal studies suggest that the antioxidant content of walnuts, which is richer than any other nut, may be useful in the fight against cancer, including colon and breast cancer.

Eating walnuts appears to not only benefit us but our gut bacteria too, this was seen in an eight week study which followed 194 healthy adults who consumed 43g of walnuts each day. The findings showed an increase in the number of beneficial gut bacteria and especially in those that produce the short chain fatty acid butyrate, which among other benefits has anti-inflammatory and anti-cancer properties.

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This guide is brought to you in association with Nutracheck, a trusted calorie and nutrient tracking app that supports you in achieving your health and weight loss goals. Nutracheck enables you to monitor the food and drink you consume by logging it on smartphone or tablet. To find out more, visit bbcgoodfood.com/introducing-nutracheck

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