8 Nutritious Nuts You Need to Know

by Melissa Chichester

Do you love snacking on nuts of all kinds?

Maybe you love Brazil nuts, almonds, cashews, hazelnuts… the list goes on! If you do, you’re in luck. Nuts and seeds have many nutritious benefits, some of which may surprise you. Nuts are primarily known for being good sources of fat, fiber, and protein, but they are also a good source of vitamins and minerals. In addition, many nuts contain fats that support heart health.* 


Pistachios might be known as nuts that are difficult to crack open, but once you get past that pesky shell, you’re left with a delicious green nugget with a lot of benefits. Pistachios are a source of fiber and have a heart-healthy fatty acid profile.*

Plus, one serving size (about 1 ounce or 49 pistachios) contains provides 2.8 grams of fiber, 5.9 grams of protein, and 285 mg of potassium.

Native to mountainous areas, most of the world’s pistachios are consumed in Asia. 


Almonds are a crowd-pleaser and known for their benefits. This versatile nut goes with just about everything. In one serving (or 23 almonds), 13g of unsaturated fat and 1g of saturated fat.

Almonds are also a source of Vitamin E, manganese, magnesium, and fiber.

Almonds are native to Iran but are consumed all over the world today. 


Especially beloved chopped up in holiday foods, walnuts are an excellent source of the omega-3 fatty acid alpha-linolenic acid. They also contain magnesium and fiber. With their crunch and bold flavor profile, walnuts are a smart snack choice for those eating a low saturated fat and low-cholesterol diet.

>>The Benefits of Healthy Snacking


Cashews are part of the tree nut family (in other words, they are technically seeds) and known for their smooth taste. Cashew milk has recently become popular because it is so rich and creamy! Cashews are a source of magnesium, protein, calcium, copper, and iron. Cashews are notably a great substitute for vegetarians and vegans, as they are often used to make milk, dips, and desserts.


Pecans are definitely a prized nut, used all over the world in sweets and baked goods for their hearty, meaty texture and flavor. Pecans contain heart-healthy oleic acid and also boast Vitamin E, calcium, potassium, and zinc in their nutrition profile. 

>>Double-Berry Antioxidant Trail Mix Recipe

Macadamia Nuts

Did you know that macadamia nuts contain more monounsaturated fats than any other nut? They are also a good source of Vitamins A, E, and iron. Because of their nutrition profile, macadamia nuts are often recommended on many types of diets, such as the Mediterranean Diet. 

Brazil Nuts

Brazil nuts are a large, nutrient-dense nut native to South America, including Venezuela, Brazil, Colombia, and Peru. They are harvested from one of the oldest trees in the Amazon rainforest.

Brazil nuts are high in selenium, a trace mineral that provides immune support.*

That’s just one reason they are known as nutritional powerhouses. They also contain 45 milligrams of calcium and 187 mg of potassium in one serving.


Most people think of Nutella when they think of hazelnuts! Hazelnuts are a source of antioxidant Vitamin E in addition to being a good source of magnesium. They are also high in oleic acid. 

What is your favorite nutritious nut?