Best and Worst Nuts for Your Health

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.)