The biggest health benefits of nuts are heart-healthy fats that help lower LDL (bad) cholesterol, plus protein, fiber, vitamin E, magnesium and antioxidants. A daily handful, about 1 ounce, is linked with lower heart disease risk and keeps you full between meals. Almonds and walnuts are two of the best choices.
By A’verria Martin, Ph.D.
In short, nuts are an essential snack food and a cornerstone of a heart-healthy diet. They’re packed with protein, healthy fats, fiber, vitamins, minerals and antioxidants. Plus, they’re easy to store, need no preparation, and have a long shelf life.
Health benefits of nuts for your heart
Most nuts are rich in monounsaturated fats, such as oleic acid, along with polyunsaturated fats. When these fats replace saturated fats in your diet, they help lower LDL, or “bad,” cholesterol. In addition, walnuts are a good plant source of alpha-linolenic acid (ALA), an omega-3 fat linked with heart health and lower inflammation.
Large studies have linked regular nut eating with a lower risk of heart disease. In fact, the FDA allows a qualified health claim that eating 1.5 ounces of most nuts per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. You can read more about healthy fats from the American Heart Association.
Antioxidants, vitamins and minerals in nuts
Nuts are also a powerhouse of antioxidants, including vitamin E and plant compounds called polyphenols. (See my blueberries post in this series for more on why antioxidants matter.) Nuts also supply minerals such as magnesium, manganese, copper, potassium, calcium, iron, zinc and selenium, plus B vitamins. Brazil nuts, for example, are one of the richest food sources of selenium, so just one or two a day is plenty.
Nuts and weight management
Nuts are calorie-dense, so portions matter. Aim for about 1 to 1.5 ounces at a time; a small handful is roughly 1 ounce. Because of their protein, fat and fiber, that small serving is surprisingly filling. As a result, research suggests people who eat nuts regularly don’t tend to gain weight from them, likely because nuts replace less filling snacks.
Choose raw, dry-roasted or lightly salted nuts. On the other hand, candied, honey-roasted or heavily salted versions add sugar and sodium.
Health benefits of nuts for active people
If you train regularly, nuts are an easy way to add quality calories, healthy fats and a little extra protein. For example, a handful of almonds with a piece of fruit makes a great pre-workout snack about an hour before training. After a workout, nuts pair well with a protein source, such as Greek yogurt, to help refuel. Also, the magnesium in nuts supports normal muscle and nerve function, and vitamin E acts as an antioxidant in your cells. Keep a small bag in your gym bag or car so you’re never stuck choosing between a vending machine and nothing at all.
The two nuts at the top of our list: almonds and walnuts
Almonds
Almonds are one of the richest sources of vitamin E, and they provide magnesium, manganese, riboflavin, calcium and fiber. According to USDA data, 1 ounce of almonds (about 23 nuts) has roughly 164 calories, 14 grams of fat, 6 grams of carbohydrate, 3.5 grams of fiber and 6 grams of protein.
Walnuts
Walnuts are mostly polyunsaturated fat and are the best nut source of plant omega-3 ALA. One ounce provides about 2.5 grams of ALA, more than the daily adequate intake for adults. That same ounce (about 14 halves) has roughly 185 calories, 18.5 grams of fat, 3.9 grams of carbohydrate, 1.9 grams of fiber and 4.3 grams of protein.
Fun fact: walnuts have been regarded as a symbol of intellect since ancient times, because their kernels slightly resemble a brain!
Easy ways to get the health benefits of nuts
- Snack: Pre-portion 1-ounce bags so you don’t eat from the jar.
- Breakfast: Stir chopped walnuts into overnight oats or Greek yogurt.
- Salads: Add almonds or walnuts for crunch and protein.
- Nut butter: Also, choose natural versions with just nuts and salt, and spread 1 to 2 tablespoons on fruit or whole-grain toast.
- Cooking: Use crushed nuts as a coating for fish or chicken instead of breadcrumbs.
If you have a nut allergy, of course, avoid nuts entirely and talk with your doctor about alternatives like seeds.
For more nutrient-dense foods, see the rest of the Eating for Success series. Want a nutrition and training plan built for you? Text Chris at (619) 840-9099 for a free consultation at his private studio in Bay Park / Morena, San Diego.
This post was written by A’verria Martin, Ph.D. for the Eating for Success series and updated in 2026 by the Chris Keith Personal Training team with current nutrition information. Chris Keith has coached clients in San Diego for over 30 years. Contact Chris to get started.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
How many nuts should I eat a day?
About 1 to 1.5 ounces a day is a good target for most people. That’s roughly a small handful, such as 23 almonds or 14 walnut halves. Because nuts are calorie-dense, measuring portions helps.
Which nuts are the healthiest?
All unsalted nuts offer benefits. Almonds are especially rich in vitamin E, walnuts provide the most plant omega-3 fat, pistachios are lower in calories per nut, and Brazil nuts are loaded with selenium. Variety is best.
Do nuts help lower cholesterol?
Yes. When nuts replace foods high in saturated fat, their unsaturated fats and fiber help lower LDL, or bad, cholesterol. The FDA recognizes a qualified health claim linking daily nut intake with reduced heart disease risk.
Are nuts good for weight loss?
They can be. Nuts are filling thanks to protein, fat and fiber, and studies suggest regular nut eaters don’t gain weight from them. Stick to measured portions and choose unsweetened, lightly salted or raw nuts.
