Nutty Nutritionist’s Ultimate Guide to Nuts

The Ultimate Guide to <a href=#Nuts” width=”3317″ height=”2213″ />

All nuts have health benefits. Eating just one ounce of nuts per day has been associated with a reduced risk of heart disease, diabetes, and some forms of cancer.  Some types of nuts are a bit healthier than others. Read on to find out what nut you should be snacking on!


Almond Highlights

  • Best nut for: Brain health. Almonds are rich in vitamin E which can help prevent cognitive decline
  • Chow Down: Mix into trail mix, add slivered almonds to green beans, top yogurt or cereal, make pesto
  • Recipes: Arugala Pesto Roasted Almonds, Spring Quinoa Salad
  • NUTrition: 160 calories, 6 g protein, 3.5 g fiber per serving

Pistachio Highlightspistachios

  • Best nut for: Weight Loss. Pistachios are the lowest calorie. The act of removing the nut from the shell slows down eating, which may lead to increased satisfaction and fullness.
  • Chow down: Pair pistachios with asparagus, citrus fruits, use in desserts, and pistachio ice cream
  • Recipes: Pistachio and Aspargus Pasta, Farro Salad with Squash and Pistachios
  • NUTrition: 160 calories, 6 g protein, 3 g fiber

Pecan Highlights #Pecans

Walnut Highlights#walnuts

  • Best nut for: Heart health. Walnuts are one of the only plant sources of omega-3 fatty acids which can help lower cholesterol
  • Chow down: Pair with fruit and cheese, crush walnuts to make breading for fish, make pesto, use in baking
  • Walnuts should be stored in the fridge. Toast walnuts in the oven to bring out greater flavor
  • Recipes: Cinnamon Walnut Coffee Cake, Maple Spice Granola
  • NUTrition: 185 calories, 4 g protein, 2 g fiber

Peanut Highlightspeanuts

Cashew Highlightscashews

What is your favorite type of nut? I’m a walnut girl myself. If you can’t decide on a favorite make these rosemary spiced mixed nuts so you can eat them ALL!

Rosemary Spiced Nuts from Kitchen Confidence
Rosemary Spiced Nuts from




10 thoughts on “Nutty Nutritionist’s Ultimate Guide to Nuts

  1. I didn’t know walnuts were good for lowering your chloesterol, can’t wait to stock up! Thanks for all your great info. and recipes.

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