Almonds, Cashews, Pistachios
All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. “Their brew of omega-3 greasy acids, protein, and fiber will assistance we feel full and conceal your appetite,” says Judy Caplan, RD, a orator for a Academy of Nutrition and Dietetics.
Watch a video: Guilt-Free Snack: Honey-and-Chili Glazed Almonds
The lowest-calorie nuts during 160 per unit are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts finished or roasted in oil; instead, eat them tender or dry roasted, says Caplan. (Roasted nuts might have been exhilarated in hydrogenated or omega-6 diseased fats, she adds, or to high temperatures that can destroy their nutrients.)