4 Most Beneficial Nuts You Can Add To Your Diet

Nuts are good source of healthful fats, fiber, and other beneficial nutrients. Each type of nuts offers different nutritional benefits. Nuts are among the best source of plant based proteins and according to a 2017 review study, a diet rich in nuts may help prevent risk factors such as inflammation for some chronic diseases.

Nuts are technically considered as fruits; however unlike most type of fruits, they aren’t sweet and are high in fat. They contain a hard inedible outer shell that usually needs to be cracked open to release the fruits inside. Fortunately you can buy most nuts from the store pre-shelled so that you don’t have to crack them open.

This article outlines some of the best healthful nuts in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100grams (g) of raw nuts.


Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients. Peanuts contain a range of polyphenols, antioxidants, flavonoids, and amio-acids. Research has shown all of these components to be beneficial to human health. According to the nutrient database that the united state department of agriculture (USDA) has created, 100g of peanuts contains 567 calories and the following quantities of other nutrients

  • Protein 25.80g
  • Fat 49:24g
  • Carbohydrate 16.13g
  • Fiber 8.50g
  • Sugar 4.72g

The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAS), although these nuts do contain a smaller amount of saturated fats. There are also plenty of minerals in 100g of peanuts; including the following :

  • Calcium 92 milligrams(mg)
  • Iron 4.58mg
  • Magnesium 168mg
  • Phosphorous 376mg
  • Potassium 705mg

Peanuts also offer the benefits of being more affordable than many other nuts.


Almonds have become increasingly popular in recent years and they are now readily available in many places. They contain slightly less protein than peanuts but make up for it with other nutrients. Almonds may be the perfect snack for people who are looking for healthful protein-rich alternative to potato chips or pretzels. According to the USDA, each 100g of almonds contain 579 calories and has the following nutritional profile:

  • Protein 21.15g
  • Fat 49.93g
  • Carbohydrate 21.55g
  • Fiber 12.50g
  • Sugar 4.35g

Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such

  • Calcium 269mg
  • Iron 371mg
  • Magnesium 270mg
  • Phosphorous 481mg
  • Potassium 733mg
  • Vitamin E 25.63mg


Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants. The popular green nut is technically a seed of the pistachio tree but people generally view it as a nut due to its appearance and feel. A study published in Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function which may lead to a reduced risk of heart related health issues. According to the USDA database every 100g of pistachios contains 560 calories and the following nutrient quantities

  • Protein 20.16g
  • Fat 45.32g
  • Carbohydrate 27.17g
  • Fiber 10.60g
  • Sugar 7.66g

Healthy monounsaturated fatty acids and PUFAS make up most of the fat content in pistachios. While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025mg of potassium per 100g.

Cashew nuts

Cashews have a creamy texture that makes them a great addition to many dishes and snacks. As reported by the USDA, 100g of cashews contains 553 calories and the following nutrients:

  • Protein 18.22g
  • Fat 43.85g
  • Carbohydrate 30.19g
  • Fiber 3.30g
  • Sugar 5.919

Most of the fats in cashews are monounsaturated fats.

Important Caution

In most cases, nuts are safe and healthful addition to diet. Moderation is key as nuts are calorie dense. Anyone who experiences digestive upset from eating nuts may want to see a doctor. They may have intolerance or be sensitive to specific intolerance or be sensitive to specific components of nuts.

Nuts are also common allergens, and it is possible for people to develop an allergy that they did not have before. Anyone having an allergic reaction such as swelling or itching in the throat or face should stop eating nuts and get urgent medical care.

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