Amy, We always hear that nuts are a healthy snack because they are high in protein. But what are the best nuts to eat to get the most protein with the least fat?

Nuts can be a very healthy snack! They are filled with heart healthy fats and contain protein which can help keep you fuller longer. But, because nuts are considered “nutrient dense” you will need to be mindful of portion sizes so you don’t consume too many calories on one given day. A typical serving of nuts is around ΒΌ cup, and it should be able to fit in the palm of your hand. According to EatRight Ontario (an organization similar to our Academy of Nutrition and Dietetics), one serving of walnuts contains the least amount of calories (144) but are moderate for protein (4 grams) and fat (17 g). Meanwhile peanuts contain a whopping 10 grams of protein and 18 grams of fat, but they are higher in calories per serving (210). Pistachios and cashews contain similar amounts of fat (14 g) and protein (6 g) with cashews containing slightly more calories than pistachios (182 to 172). There are a few types of nuts contain increased calories and fat. Macadamia nuts have 244 calories/26 grams of fat and only 3 grams of protein. Brazil nuts have 233 calories, 5 grams of protein, and 24 grams of fat. So, if you don’t have a preference I personally would choose one with fewer calories and grams of fat. My personal favorite nut is an almond. One serving contains ~208 calories, 8 grams of protein and 18 grams of fat. Numerous studies have stated the many health benefits of almonds and it is suggested that they can help reduce cholesterol, heart disease, and cancer.

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