Some people may be afraid to eat nuts because of their figure, as it is well known that they contain a lot of fat. There is no need to worry about this. These are healthy fats! If you eat them in moderation and sensibly, they need not harm your figure, and they will also give your body many useful benefits.
Although nuts are full of fat, these are healthy fats, and they also contain many other substances that are good for our bodies, so they should appear in our diet every day. There really are many types, some healthier, others less beneficial. Which nuts should we include in our diet?
The short answer. The healthiest nuts are the ones you eat regularly and without added salt or sugar. Walnuts stand out for their omega-3 fatty acid, almonds for fibre and vitamin E. A handful a day, about 30 g, is enough, and with Brazil nuts just one or two because of their selenium. The order of the list below is not a ranking.
Which fats are healthy and why they are so important for our body
TOP 12: Foods high in omega-3 fatty acidsDid you know? Nuts also have a place in athletes’ diets. Besides fat, they provide protein too: according to the USDA database, 30 g of peanuts contains almost 8 g of it.
Table of contents
How many nuts to eat a day
A daily portion is usually taken to be 30 g, roughly a handful. Based on the sizes in the USDA database, that is about 7 walnuts, 25 almonds, 22 hazelnuts or 50 pistachios.
A 30 g portion of mixed walnuts, almonds and hazelnuts was eaten alongside a Mediterranean diet by participants in the Spanish PREDIMED study (New England Journal of Medicine, 2018), people aged 55 to 80 at high risk of cardiovascular disease. A major cardiovascular event affected 3.4% of them, compared with 4.4% in the control group on a reduced-fat diet. This is the effect of the whole Mediterranean diet, not of nuts alone.
A meta-analysis of 20 studies by Dagfinn Aune and colleagues (BMC Medicine, 2016) linked every extra 28 g of nuts a day with a 21% lower risk of cardiovascular disease. These are observational data and do not prove cause.
1. Walnuts
Nuts are known mainly as a great source of fat, but a 30 g portion of walnuts also provides about 4.6 g of protein, which helps you feel full for longer. They also help with your intake of omega-3 fatty acids. Walnuts contain the most of any common nut of the plant omega-3 alpha-linolenic acid (ALA), 2.7 g per 30 g portion according to the USDA database.
Of the nine types of nuts analysed by Joe Vinson of the University of Scranton (Food & Function, 2012), walnuts had the most polyphenols, antioxidants that protect cells from damage.
Walnuts are fairly common in the Czech Republic, and many grandmothers have a walnut tree in their garden. You do not have to try exotic nuts at all costs, because very healthy nuts are within easy reach.
Snack tip: Walnuts in plain yoghurt with a chopped apple and a handful of raisins, sprinkled with cinnamon, make a “quick strudel” on a plate, with the added bonus of healthy nutrients your body needs.
2. Hazelnuts
Hazelnuts are another well-known and very healthy type of nut. They contain a large amount of monounsaturated fat. Replacing saturated fats with monounsaturated fats helps maintain normal cholesterol levels in the blood.
They are an excellent source of vitamin E, with 4.5 mg in a 30 g portion according to the USDA database.
3. Almonds
This type is among the nuts with the highest fibre content, 12.5 g per 100 g according to the USDA database. They are also a source of vitamin E and slightly lower LDL cholesterol, as shown by a meta-analysis of 18 studies by Musa-Veloso et al. (Journal of Nutritional Science, 2016).
They are a popular nut mainly thanks to their pleasant taste. They are great in all kinds of sweet baking, dishes and desserts. For example, try swapping cow’s milk for almond milk in your morning porridge and see for yourself what a delicious nutty flavour it gives.
4. Pistachios
The great thing about pistachios is that they have slightly fewer calories than most nuts (one pistachio has just four calories). They also taste good, so they are ideal for a weight-loss diet.
They contain a large amount of potassium, which is needed for a healthy nervous system and muscles. Of the common nuts, they also have the most vitamin B6, 1.7 mg per 100 g according to the USDA database. Because of their colour and distinctive taste, pistachios are not for everyone, but you should give them a try. They are good for guests and as a snack, ideally unsalted.
5. Cashews
Nuts rich in iron, magnesium and zinc. The body needs iron to make red blood cells, which carry oxygen to every cell, and a lack of it leads to anaemia.
They are among the nuts with a lower percentage of fat.
6. Pecans
In a Loma Linda University study (Rajaram et al., Journal of Nutrition, 2001), pecans made up a fifth of daily energy for 23 people over four weeks, and their LDL cholesterol fell by 10.4% more than on a reduced-fat diet alone.
Unfortunately, they are among the higher-calorie options. But they have a really good taste and are great in all kinds of cakes and sweet pastries. Or how about pancakes with a portion of pecans drizzled with maple syrup? Delicious!
7. Brazil nuts
They contain a large amount of selenium, a trace element the body needs only in small amounts. Read more in the article on the minerals zinc and selenium. Precisely because of this substance, you should not overdo eating them, as larger amounts can actually be harmful. They are also among the higher-calorie types of nuts.
One nut weighs about 5 g and, according to the USDA database, contains on average 96 µg of selenium. According to the European Food Safety Authority (EFSA), however, the content varies greatly depending on the region of origin, up to 400 µg in a single nut. In 2023 EFSA set the safe upper limit at 255 µg a day for adults, 70 µg for children aged 1 to 3, 95 µg for ages 4 to 6 and 130 µg for ages 7 to 10. For young children, even a single nut can therefore exceed it. For adults, one or two Brazil nuts are enough, and not necessarily every day. Among other things, they also provide B vitamins, magnesium and potassium.
8. Pine nuts
Pine nuts are not very well known and, botanically, like almonds or cashews, they are not nuts. They are the seeds of several pine species, such as the stone pine, and have a mildly sweet, buttery taste. They mainly contain vitamin E, magnesium, zinc and manganese, while vitamins A, C and D are practically absent.
They are perfect for both sweet and savoury dishes. For example, in Italian cooking they are part of the delicious basil pesto, which is why they suit all kinds of salads and pasta.
9. Macadamia nuts
According to the USDA database, these nuts are the most calorie-dense of the common nuts (718 kcal per 100 g) and also contain a lot of fat, so you need to watch how many you eat. However, it is mostly monounsaturated fat, which is a good replacement for saturated fat.
In the kitchen they are great helpers. They make an excellent, easy-to-prepare milk or cream. The milk has a pleasant taste and the cream can be used as a cosmetic product.
Tip: If you want a light and very healthy lunch or afternoon snack, try a mix of nuts with raw broccoli.
10. Peanuts
They are very well known and sometimes nicknamed “buráky” in Czech. Peanuts are not true nuts, but they are very similar to them. They are available at good prices, and although it may seem they are not among the healthier snacks, the opposite is true. They contain many vitamins and minerals and in moderation are good for your health.
Of course, we should avoid the salted kind and reach for unsalted ones instead. Or enjoy them in the form of peanut butter. But always read the labels and choose ones made from 100% peanuts.
Snack tip: Try spreading peanut butter on toasted bread and topping it with banana slices or your favourite jam.
Raw, roasted or soaked nuts
According to the Joe Vinson analysis mentioned above, roasting has little effect on polyphenol content. Salted, sweetened and coated nuts are worse, so choose ones without added salt or sugar.
According to popular guides, soaking is supposed to improve mineral absorption. A University of Otago study (Kumari et al., Food Chemistry, 2020) did not confirm this: phytate content changed by 12% at most, and mineral content tended to fall.
How many calories nuts have and which are best for weight loss
According to the USDA database, nuts have 550 to 720 kcal per 100 g. The table shows values per 30 g portion.
| Nuts (30 g) | Energy (kcal) | Fat (g) | Protein (g) | Fibre (g) |
|---|---|---|---|---|
| Walnuts | 196 | 19,6 | 4,6 | 2,0 |
| Almonds | 174 | 15,0 | 6,4 | 3,8 |
| Hazelnuts | 188 | 18,2 | 4,5 | 2,9 |
| Pistachios | 168 | 13,6 | 6,1 | 3,2 |
| Cashews | 166 | 13,1 | 5,5 | 1,0 |
| Pecans | 207 | 21,6 | 2,8 | 2,9 |
| Brazil nuts | 198 | 20,1 | 4,3 | 2,2 |
| Pine nuts | 202 | 20,5 | 4,1 | 1,1 |
| Macadamia nuts | 215 | 22,7 | 2,4 | 2,6 |
| Peanuts | 170 | 14,8 | 7,7 | 2,5 |
The difference between types is around 50 kcal per portion, so when losing weight, the amount matters most. Participants in the study mentioned, who replaced a fifth of their food with pecans, did not gain weight. Nuts therefore work best in place of another snack, not as an extra on top of it.
Nut allergy
Under EU Regulation No 1169/2011, manufacturers must highlight eight tree nuts on the packaging: almonds, hazelnuts, walnuts, cashews, pecans, Brazil nuts, pistachios and macadamias. Pine nuts are not among them. Peanuts are a legume with their own separate entry, yet according to the American College of Allergy, Asthma and Immunology (ACAAI), 25 to 40% of people allergic to peanuts also react to at least one tree nut.
According to the ACAAI, symptoms usually appear within two hours of eating, often within minutes. Milder reactions show up as hives, vomiting or stomach cramps. Swelling of the tongue or throat and difficulty breathing mean anaphylaxis. According to the British NHS, anyone who has been prescribed an adrenaline auto-injector should use it straight away. Then call 155.
Today’s trend is to eat fewer processed foods, and nuts fit into this perfectly. You can come up with lots of interesting dishes using nuts, and they taste great on their own as well as added to meals.
They are a source of healthy fats and can really liven up a boring meal on your plate. It is wise to keep portions sensible so you don’t overdo it with them. But if you don’t have an allergy, they should definitely feature in your healthy diet.
