3 dietitians agree on the healthiest nut you can eat

Nuts are portable, nutritious, and versatile—the perfect choice for a quick snack or healthy recipe ingredient. But with so many options available, which nut should be your first choice? We asked dietitians the same question: here’s what they answered.

Three out of four registered dietitians agree that almonds are the healthiest nut you can eat.

“In terms of nutrition, flexibility and opportunity, it would have to be almonds,” said registered dietitian Janelle Bober, MS, RDN. Another dietitian, Mara Burroughs, DCN, RD, agrees: “Almonds are my favorite nut because of the plethora of health benefits they provide. »

Dietitians love almonds because of their impressive nutritional profile, potential health benefits, and overall versatility.

“Almonds are a good source of plant-based protein, providing about 6 grams per one-ounce serving, exceeding the protein content of many other nuts, including cashews and walnuts,” Burroughs said.

Almonds also have beneficial effects on gut health: “They are a good source of fiber, which aids digestion and promotes regularity,” Burroughs said. Studies show that eating almonds can increase the growth of beneficial bacteria in your gut that support digestive health.

Additionally, almonds stand out for their high levels of heart-healthy unsaturated fats and vitamin E, a nutrient that protects cells from oxidative stress. Studies show that people who eat more foods rich in healthy fats and vitamin E, such as almonds, have a lower risk of developing heart disease. Almonds are also a good source of magnesium, a mineral necessary for healthy blood pressure and blood sugar regulation.

“The trio of nutrients—fat, fiber, and protein—helps you feel full longer,” says sports dietitian Roxana Ehsani, MS, RD, CSSD, LDN. Health.

In addition to their health benefits, almonds are delicious and incredibly versatile, fitting into both sweet and savory recipes.

Almonds are packed with nutrients. Here is the nutritional breakdown for a 1 ounce serving of almonds:

• Calories: 164
• Carbohydrates: 6.12 grams
• Fat: 14.1 grams
• Fiber: 3.5 grams
• Protein: 6 grams
• Vitamin E: 7.26 milligrams or 48% of the Daily Value (DV)
• Magnesium: 76.5 mg, or 18.2% of the DV

The uses for almonds are basically endless, but here are a few dietitian-recommended ways to use their favorite nut:

• Use almonds as a topping for yogurt, oatmeal and salads.
• Replace the pine nuts with almonds in the homemade pesto sauce.
• Blend almonds into smoothies to add nuttiness and a creamier texture.
• Pair them with fruit and cheese or dark chocolate chips for a quick snack.