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The Best Nuts to Eat for Nutrition

Updated on May 15, 2012

Nuts are amongst the most nutritious of foods you can eat. Throughout the years they have been given a bad reputation for being high in calories. As with many things, less is more. Limiting yourself to one ounce of nuts a day will make sure that you are not overdoing the calories and they will fulfil your snack cravings. However, some nuts are better than others in terms of nutrition. Below you will find information on five of the best nuts to eat for nutrition.

When you are peckish there is nothing better than nuts for a nutritious and quick snack. You are not getting any empty calories with nuts like you do with items such as potato chips; in some cases you are getting almost a complete dose of a necessary daily vitamin be eating only one ounce of nuts. Nuts range in calories from 54 for one ounce of chestnuts up to 200 for one ounce of macadamia and pecans.

There are a wide variety of nuts to choose from
There are a wide variety of nuts to choose from | Source

Peanuts are not really nuts

My favorite nuts are cashews, followed by almonds and then walnuts. Cashews are a treat I give myself at Christmas-time. I am not a fan of peanuts, which actually are not a nut but belong to the legume family. I recently found out that since I take thyroid medication I should avoid peanuts because they can interfere with the drug. That is too bad because even though I don't like to eat individual peanuts I do love peanut butter. Thankfully, you can also buy almond and cashew butter which are just as tasty as peanut butter in my opinion.

Walnuts are a healthy snack
Walnuts are a healthy snack | Source


Walnuts are a soft nut encased in a very hard shell; they are probably the reason nut crackers were invented. There are two types of walnuts; black and English. English walnuts got their name from English merchants who helped to spread them around the world; they originally came from Persia. Black walnuts are native to the United States and have slightly thinner shells.

Walnuts contain omega-3 fatty acids; in fact, ΒΌ cup of walnuts gives you 90% of the recommended daily allowance . They also have antioxidant properties.

One ounce of walnuts has 185 calories and 18 grams of fat. They contain high levels of potassium (125 mg) and of Vitamin C. Walnuts can be ground up and used to thicken soups and stews. Toasting them at 400F for 5-10 minutes enhances the flavor.


Pistachios were long rumored to be an aphrodisiac, supposedly Cleopatra believe this to be true. The pistachio is originally from Persia (which we now call Iran and Iraq).

One ounce of pistachios has 160 calories and 13 grams of fat. They have more monounsaturated fats than other nuts, they contain phytosterols which help to lower blood cholesterol and one ounce of pistachios contains the same amount of potassium as an orange. They are also higher in fiber than many other nuts.

Almonds are one of the most nutritious nuts
Almonds are one of the most nutritious nuts | Source


Almonds are native to the Middle East and South Asia. The United States is currently the top producer of almonds. It is suggested that people with kidney problems avoid eating them as they can interfere with calcium absorption in the body.

One ounce of almonds has 170 calories and 15 grams fat. With many people being lactose intolerant, almond milk is quickly becoming a substitute for dairy milk. Almonds can also be made into almond butter, which is very similar to peanut butter.


Hazelnuts, also known as filberts, are said to have originated in Asia.

One ounce of hazelnuts has 185 calories and 18 grams of fat. They are very high in calcium and contain oleic acid and phytosterols which help to lower bad cholesterol. Hazelnut butter is also a popular substitute for peanut butter; the popular childhood snack spread Nutella is made with hazelnuts and hazelnut is a major ingredient in praline chocolate fillings.

Cashews are one of the tastiest nuts
Cashews are one of the tastiest nuts | Source


Cashews are native to South America and grow in other tropical climates. They were brought to India by Portuguese traders and ground cashews are quite popular in some Indian food dishes such as curries. Currently, the country which tops production of cashews is Vietnam.

One ounce of cashews has 165 calories and 13 grams of fat. They contain oleic acid and have high levels of copper and magnesium. Cashew butter is a good substitute for peanut butter if you are allergic to peanuts. Cashews are sold salted and unsalted.

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Nuts are nutritious snacks

Whichever nuts you choose to eat, you will be getting a healthy dose of the mineral and vitamins that your body needs every day. All nuts can be ground up and added to any dish to add some extra nutrition. They are a great source of fiber which will keep you regular. Just don't eat too many, 1-2 ounces of nuts a day is plenty and will be filling.

Why choose a snack with no nutritional value when you can have some delicious nuts? They may not often be as convenient to buy and prepare as other snacks but any extra effort you make will be well worth it. Your body will thank you for the extra steps you take..

Disclaimer: Please be aware that the advice in this article should in no way replace that of a licensed professional. Consult your doctor or nutritionist for more detailed information.


Submit a Comment

  • Sharyn's Slant profile image

    Sharon Smith 

    6 years ago from Northeast Ohio USA

    Great hub Susan! I am a nutaholic. I love nuts. And I was recently "crushed" when my doctor told me that I need to stay away from them. I was like "but but but they are supposed to be good for you." But unfortunately for me they are not. I'm quite sad about it.

  • drbj profile image

    drbj and sherry 

    6 years ago from south Florida

    You really covered the waterfront with this 'nutty' article, uw. I know nuts are good for you but I learned some facts I didn't know about them. Thank you for enhancing my knowledge.

  • sofs profile image


    6 years ago

    Informative hub! Great layout too. I love peanuts but I did not know that they interfere with Thyroid medication. I better stop eating them.. Gosh! that is going to be hard though. I agree nuts are the best way to snack, I love to add sunflower seeds and flax seed to my seed and nut snack mix.

    Have a great day!

  • Uninvited Writer profile imageAUTHOR

    Susan Keeping 

    6 years ago from Kitchener, Ontario

    Glad you like this hub, I appreciate the comments. I learned a lot in researching this hub and am going to try and follow my own advice.

  • theraggededge profile image

    Bev G 

    6 years ago from Wales, UK

    Good information. My favorite isn't here though - Brazil nuts are delicious and high in selenium. You are right, those pesky peanuts can not only interfere with thyroid meds, they can contribute to thyroid problems in the first place.

  • GoodLady profile image

    Penelope Hart 

    6 years ago from Rome, Italy

    I like the videos, specially the the last video, must try it. Your whole Hub is 'chock full a....!' great info (ha ha)

    Looks beautiful.

    Love nuts and yes, they contain many important nutrients. Hard not to eat too many!

  • Just Ask Susan profile image

    Susan Zutautas 

    6 years ago from Ontario, Canada

    I didn't realize that eating peanuts could interfere with thyroid medication. I'll have to tell hubby this as he takes thyroid medication.

    My favorite nut is pistachios. But I do love cashews too.

  • writer20 profile image

    Joyce Haragsim 

    6 years ago from Southern Nevada

    Great hub to help us stay healthy.

    A casino where we go for breakfast has good walnuts, I think the have to the British kind because they are not at all bitter. I always have a teaspoons worth.

    Voted up useful and interesting.

  • CR Rookwood profile image

    Pamela Hutson 

    6 years ago from Moonlight Maine

    Nice! I try to eat an ounce of nuts each day, especially walnuts. Also love 'em in oatmeal. ;)


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