The Health Benefits of Nuts and Seeds: A Complete Guide

Almonds are on nearly every superfood list, and for good reason. But the almond’s all-star status can cause us to second-guess our decision to reach for other nuts like cashews, pistachios, or the humble peanut. But the reality is that just about every type of nut and seed has at least one key standout benefit, so it pays to mix and match.

Read on for a list of things to keep in mind when buying nuts and seeds, as well as a list of each type’s key nutrients and most notable health benefits.

Roasted or raw?

Roasting nuts (with or without oil) doesn’t affect calories or saturated fat, though high roasting temperatures can decrease the enzyme content.

Plain, salty or sweet?

Plain is best. Most nuts have close to zero sodium and sugar. But don’t feel bad if you prefer the flavored varieties. A one-ounce serving (about a handful) of salted or savory-seasoned nuts typically has 85 to 250 milligrams of sodium, and a serving of honey-roasted nuts has just about four grams of added sugar (the equivalent of a teaspoon of sugar).

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Is there such thing as too many nuts?

Nutritious as they may be, nuts are also calorie-dense, meaning they pack a lot of calories into a little space. That one-ounce serving can equate to as many as 200 calories and 20 grams of fat. Do keep in mind, though, this fat is considered “good fat,” so it’s not a concern if you’re not closely watching your caloric intake. If you’re trying to keep things in check, however, it can pay to be mindful of portion sizes.

The standout nutrients and health benefits of popular types of nuts and seeds

	Number per 1 ounce	Calories	Total fat (grams)	Saturated fat (grams)	Fiber (grams)	Standout nutrient
Hazelnuts	21	178	17	1.3	2.7	Lowest in saturated fat; highest in proanthocyanidin, a key component of red wine linked to heart health
Almonds	23	163	14	1	3.4	Highest in fiber and iron (8% of the daily value); nearly 50% of the daily value for vitamin E
Pecans	20 halves	196	20.5	1.8	2.7	Highest total antioxidant content of any nut
Sunflower seeds	2 tbsp	164	14	1	2	Highest in vitamin E with more than 50% of the daily value
Walnuts	14 halves	185	18.5	1.7	1.9	Provide the most omega-3 fatty acids (though it’s primarily from ALA, not the more beneficial DHA and EPA)
Pistachios	49	162	13	1.6	2.9	Highest in potassium (as much as in a small banana)
Peanuts	22	161	14	1.9	2.4	Technically the peanut is a legume, not a nut. It’s a good source of cardio-protective folate and niacin.
Soy nuts	¼ cup	126	6	1	2	The soy nut (also a legume, despite the name) is lowest in calories and highest in protein, with 11 grams per ounce
Macadamias	10-12	204	21.5	3.4	2.3	Highest in heart-healthy monounsaturated fat
Cashews	18	163	13	2.6	0.9	Good source of vitamin K, essential for proper blood clotting and bone health
Pumpkin seeds	2 tbsp	146	12	2	1	Good source of zinc, with 14% of the daily value
Brazil nuts	6-8	186	19	4.3	2.1	One Brazil nut provides a day’s worth of the antioxidant selenium

Editor's note: A version of this article originally appeared on the "FUELED Wellness with Molly" segment on WGNO.

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