The Top 5 Nutritional Snacking Nuts To Eat For Better Health

Nuts are a great snack for any time of the day and they are also really good sources of fiber and protein. Even though it is true that they are high in fat, the good news is that the fat contained in nuts is the healthy type! Yes, healthy fats do exist. i.e. monounsaturated and polyunsaturated fats. These ‘good’ fats are essential for several bodily functions; for instance, certain vitamins rely on fats in order to dissolve into the bloodstream and provide nutrients.


Additionally, research has found that people who eat nuts as a regular part of their diet live longer than those who don’t. This has been linked to their ability in preventing various chronic health conditions.


We’ve put together a list of the top 5 nutritional snacking nuts for better health:




These delicious nuts offer a list of health benefits and one serving of 28 grams (a small handful or one ounce) contains the following (approximately):


  • Fat: 14 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3.5 grams
  • Calories: 161


Several studies have found that adding almonds to your diet can help to decrease ‘bad’ LDL cholesterol, total cholesterol and oxidized LDL cholesterol, which is especially harmful to heart health. Also, if these nuts constitute a part of a low-calorie diet they may help in weight loss and lower blood pressure in people who are overweight.


Lastly, almonds may encourage the growth of beneficial gut bacteria which can have a positive impact on your gut.




This famed nut contains not only healthy fats but a good amount of fiber, protein as well as iron and zinc. While zinc is essential for immune health and healthy vision, iron plays an important role in transporting oxygen to all of the body’s cells and it prevents anemia. (This is a condition that occurs when your blood does not have enough healthy red blood cells or hemoglobin)


An ounce (28 grams) of cashews contains approximately:


  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fiber: 1 gram
  • Calories: 155


Other important benefits of cashews include their magnesium content with one ounce containing 20% of your daily magnesium requirement! This micronutrient helps improve bone health, prevents cardiovascular problems and diabetes amongst several other benefits.




Pistachios are a great source of fiber and eating 2 to 3 ounces per day may help to increase ‘good’ HDL cholesterol.

An ounce of pistachios contains approximately:


  • Fat: 12.5 grams
  • Protein: 6 grams
  • Carbs: 8 grams
  • Fiber: 3 grams
  • Calories: 156


The best thing about pistachios is that they are very low in calories compared to other nuts and they’re a great source of vitamin B6 which along with the remaining group of B vitamins helps to convert food into energy. Vitamin B6 also plays a vital role in maintaining a healthy body and developing a healthy brain. Harvard University researchers have reported that eating a handful of pistachios every day may boost health and longevity.




Walnuts have several important health benefits including their positive impact on heart health, weight management, and diabetes. Additionally, it has also been suggested that they may help reduce the risk of certain kinds of cancer.


An ounce of walnuts contains approximately:


  • Fat: 18 grams
  • Protein: 4 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Calories: 182


Additionally, walnuts are also a good source of protein and fiber as well as minerals such as phosphorous and magnesium.




One of the most commonly consumed nuts in most households, peanuts provide a host of health benefits.


An ounce of peanuts contains approximately:


  • Fat: 17 grams
  • Protein: 4 grams
  • Carbs: 5 grams
  • Fiber: 3 grams
  • Calories: 176


Research suggests that increased peanut consumption is associated with lower death rates and that they can also reduce the risk of heart disease and diabetes.

At Calorie Care, we have leveraged the powerful health benefits of nuts by designing a healthy snack called NutriSnack Mix. It is full of nutritionally dense superfoods like lightly roasted almonds, pistachios, blueberries and a bunch of other yummy and healthy ingredients. It serves as a great daytime snack when you’re too busy at the office to step out for a quick bite in between meals.