Nuts About Snacking: Why Nuts Could Be Your Best Snack Option!

Nuts are a great source of plant-based protein, a source of fibre, vitamins and minerals and high in unsaturated fats. So overall, they have huge health benefits.

There are a large number of studies which show nuts may help you:

Lose weight (within a calorie deficit)

Lower cholesterol levels

Reduce blood sugar levels

Fight inflammation

Lower risk of heart disease and stroke risk

Why might they help you to lose weight?

Nuts have an impressive protein-to-calorie ratio, which means they're a great protein source to snack on, without going beyond your calorie target.

Although nuts aren’t ‘complete proteins’ (they don’t contain all essential amino acids), when compared to animal proteins, their consumption is strongly associated with cardiovascular health.

Peanuts: 26g protein per 100g serving

Rich in various vitamins and minerals, including biotin, copper, folate, manganese, vitamin E, phosphorus and magnesium

Peanuts are also a good source of fibre and healthy fats, such as monounsaturated and polyunsaturated

Almonds: 21g of protein per 100g serving

Almonds are tree nuts recognised as a healthy snack and known to be a good source of protein, monosaturated fatty acids, dietary fibre, vitamin E, riboflavin and essential minerals.

(Published in the journal Nutrients)

Pistachios: 20g of protein per 100g serving

Pistachios are high in protein, unsaturated fat, fibre, and various vitamins and minerals.

Pistachios are also a good source of vegetable protein (about 21% of total weight), with an essential amino acid ratio higher than most other commonly consumed nuts.

Cashews: 15.7g of protein per 100g serving

Nutritionally, 1 serving of cashews (28g) contributes 4.3g protein and also provides appreciable amounts of magnesium and potassium.

Walnuts: 15g of protein per 100g serving

Walnuts stand out among nuts for their high content of polyunsaturated fats (mainly linoleic acid and alpha-linolenic acid), which is known for their anti-inflammatory properties

Hazelnuts: 15g of protein per 100g serving

In comparison to peanuts and almonds, hazelnuts aren’t particularly high in protein – but, similar to walnuts, have a moderate protein content.

Brazil Nuts: 14g of protein per 100g serving

Brazil nuts provide a good amount of protein along with healthy fats, particularly monounsaturated and polyunsaturated fats, and are an excellent source of selenium.

Pine Nuts: 14g of protein per 100g serving

Pine nuts contain high levels of fibre, magnesium, zinc, and monounsaturated and polyunsaturated fats.

Pecans: 9g of protein per 100g serving

Pecans are rich in many vitamins and minerals – including fibre, copper, thiamine and zinc.

Although they're high in calories and fat, research suggests they're still good for your heart. One randomised controlled trial found that eating 30g of pecans daily for 12 weeks improved the ratio of total cholesterol to HDL (good) cholesterol in the blood. While a 2018 study, published in Nutrients, found a handful of whole pecans daily could protect adults at risk for developing cardiovascular disease and type 2 diabetes.

Macadamia Nits: 8g of protein per 100g serving

Like most other nuts on this list, macadamia nuts are rich in nutrients and linked to benefits such as; improved digestion, heart health, weight management and blood sugar control.