ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

All Nuts Are Not Created Equal

Updated on March 1, 2014

Although all nuts are healthy for our bodies, they are not created equal when it comes to their specific benefits. There isn't much difference when you count their calories per ounce, per instance, but their fat content can vary significantly.

Almonds, cashews, and pistachios have the least amount of fat.
Almonds, cashews, and pistachios have the least amount of fat. | Source

Almonds, Cashews, and Pistachios: Good for the Diet

There are three nuts out there that top the rest. Almonds, cashews, and pistachios rise above the rest of the nuts, making them healthy snack options for people watching their caloric and fat intake.

The best way to enjoy these nutritious snacks is to eat them dry-roasted or raw. Packaged nuts or those prepared in oil have added ingredients that may not be so healthy. Almonds, cashews, and pistachios are usually readily available in grocery stores.

Nuts have a healthy mix of omega-3 fatty acids, proteins, and fiber, three nutrients the body needs to stay at its prime. They can be eaten alone as a snack, but can also be thrown into salads, soups, and stir-fries.

Nutrition: Almonds, Cashews, and Pistachios

Nut Variety
Serving Size
23 nuts
6 g
14 g
16 - 18 nuts
5 g
13 g
49 nuts
6 g
13 g
Walnuts are good for the heart.
Walnuts are good for the heart. | Source

Walnuts: Good for the Heart

Walnuts are not only filled with omega-3 fatty acids, it also contains healthy alpha linoleic acid (ALA). Uniquely found in high quantities in walnuts, ALA helps with heart arrhythmia.

Scientists have found walnuts to help in reducing inflammation and oxidation in the arteries in the same way as olive oil. These digestives are particularly helpful after consuming a greasy, oil-laden meal.

Eating eight walnuts a day can help with certain cardiac conditions. Fourteen walnut halves are considered a serving, bringing in 4 grams of protein, 18 grams of fat, and 185 calories, making them relatively healthy compared to some other nuts.

Brazil nuts are great for men!
Brazil nuts are great for men! | Source
Pecans are great for men...and make good pies too!
Pecans are great for men...and make good pies too! | Source

Brazil Nuts and Pecans: Good for Men

Prostate health is important, but particularly for men, who are more prone to diseases related to the vital organ. Brazil nuts and pecans both contain nutrients that help men fight prostate conditions.

Brazil Nuts

Loaded with selenium, Brazil nuts protect against prostate cancer and other diseases. In fact, just one nut can contain more than a day's requirement of selenium to stay healthy. One ounce of Brazil nuts (roughly six) contains 4 grams of protein and 19 grams of fat, bringing in roughly 190 calories.


Loaded with beta-sitosterol, a plant steroid, pecans can help relieve benign prostatic hyperplasia (BPH), otherwise known as an enlarged prostate. Eighteen to 20 pecan halves contain 3 grams of protein, 21 grams of fat, logging in at 200 calories.

Although these nuts are not the lowest in fat content, they do provide men with added preventative possibilities of having prostate cancer.

Macadamias have not real health value.  Enjoy them for pleasure!
Macadamias have not real health value. Enjoy them for pleasure! | Source

Macadamias: Good for Nothing

Ounce for ounce, the nut with the highest caloric content is the macadamia. One serving of 10 to 12 nuts brings in two grams of protein and a whopping 21 grams of fat.

Pecans are not much better. One serving of these pie favorites of 18 to 20 nuts brings in three grams of protein and 20 grams of fat.

Needless to say, macadamias and pecans are high in fat and should be enjoyed in moderation. Pecans, however, as seen from another section of this hub, are good for men and their health.

Just because macadamias and pecans are high in fat does not mean people should avoid them at all costs. Ultimately, they still make good snacks relative to other goodies containing much higher fat content.

What is your favorite nut?

See results

One Common Denominator

Although all nuts are not created equal, there is one common denominator that brings them all together. All nuts are heart healthy.

Nut lovers have been able to lower the levels of their low-density lipoprotein (LDL or bad) cholesterol. High levels of LDL cholesterol can clog the arteries and lead to heart disease.

Nuts are also good for the heart because they contain high levels of L-arginine. This substance helps strengthen artery walls and prevent blood clots from obstructing flow.

The Vitamin E found in most nuts helps halt the development of plaque in the arteries. This keeps blood flowing and prevents heart disease from occurring.

Nuts are arguably one of the heart-healthiest foods you can possibly eat, even if they are not all created equal.

Health Benefits of Nuts

Mixed Whole Nuts
Mixed Whole Nuts | Source
Spicy Mixed Nuts
Spicy Mixed Nuts | Source

A Spicy Mixed-Nuts Recipe

This simple recipe is great to serve if you are planning on entertaining friends for a casual afternoon or just to bring along to work as a mid-afternoon snack. It doesn't take much to throw some raw or roasted nuts into a light spiced sauce.

This recipe can be made days before it is needed. Nuts can be stored in an air-tight container for up to two weeks.

Your Opinion Counts!

Cast your vote for this Spicy Mixed-Nuts Recipe

Cook Time

Prep time: 5 min
Cook time: 10 min
Ready in: 15 min
Yields: 2 1/2 cups


  • 3 tablespoons butter
  • 1 envelope dried onion soup
  • 1/4 cup sugar
  • 1 teaspoon cumin, ground
  • 8 ounces dried, mixed nuts, roasted


  1. In a mid-sized bowl, blend dry soup mix with sugar and cumin. Set aside.
  2. In a large skillet, melt butter.
  3. Stir in dry soup mix combination.
  4. Add nuts. Cook over medium heat for 5 minutes until browned. Evenly coat the nuts.
  5. Spread out and cool on a baking sheet.
  6. Enjoy!

Nutty Facts

  • By definition, nuts are fruits.
  • Cashew shells are poisonous.
  • Peanuts are misunderstood legumes that grow in the ground.
  • Nuts grow on trees.

Nuts are Great in Salads

Nuts make healthy salad toppings. Replacing croutons with nuts for that extra crunch in an otherwise mundane salad can help you maintain a healthier lifestyle. Nuts that go well in salads include:

  • walnuts
  • pecans
  • sliced almonds
  • pistachios

Often times, people enjoy nuts in their salads as substitutes for dressing and not just croutons. There is less fat and calories in nuts than dressings such as honey mustard, ranch, or Thousand Island.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)