The fact that nuts are high in healthy fats (as well as fibre, vitamins, minerals and plant protein) makes them the perfect addition to your diet – but some nuts are better for you than others

Together with full-fat dairy, nuts were casualties of 20th century health messaging that lambasted fat. For the sake of our health and our waistline, we were told, they were best avoided. Happily, now, we know better – nuts, and some fats, can be incredibly beneficial for our health.

A regular handful of mixed nuts reduces your risk of heart disease by 21 per cent, cancer death by 11 per cent, and a 22 per cent reduction in all-cause mortality according to studies. These plants are a powerhouse combination of unsaturated fats, fibre, plant protein, vitamins and minerals – making them a nutritious addition to your breakfast or as a snack between meals. And concerns about their calorie or fat content are misguided, says registered dietitian and BDA media spokesperson Dr Sammie Gill: “Research has shown that the true calorie content of whole nuts – such as walnuts, pistachios, cashews and almonds – is 5 per cent to over 20 per cent lower than what’s stated on nutrition labels.”

Gill recommends sticking to a handful, opting for variety and eating in moderation. However, some nuts will also have more pronounced, specific health benefits than others. We spoke to experts about the specific pros and cons of each nut, and which to prioritise in your nut mix.

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Walnuts

A 30g serving provides: 206 calories, 4.4g protein, 20.6g fat, 1.4g fibre

Walnuts are the richest source of plant-based omega-3 fatty acid (ALA) among all nuts – these unsaturated fats can help reduce cholesterol levels and blood pressure. It’s for this reason walnuts top the list, particularly for those who do not eat oily fish.

“By virtue of their fat profile, eating walnuts regularly is associated with cardiovascular benefits including cholesterol-lowering effects,” Gill says. “Studies have also linked walnut consumption with better cognitive performance and improvements in memory.” One study showed eating walnuts five times a week increases life expectancy by a year, at aged 60.

Pistachios

A 30g serving provides: 169 calories, 6.1g protein, 13.6g fat, 3.1g fibre

Pistachios are a particularly rich source of nutrients, while being lower in calories and fat than most other nuts. This is thanks to their colourful pigments meaning they are rich in antioxidant and anti-inflammatory compounds.

Research suggests that eating pistachios regularly could help protect eye health.

“Pistachios are the only nut that contain significant amounts of lutein and zeaxanthin – carotenoids that can delay the progression of eye diseases such as age-related macular degeneration and cataracts,” Gill says.

Brazil nuts

A 30g serving provides: 205 calories, 4.3g protein, 20.5g fat, 1.7g fibre

Brazil nuts are one of the richest sources of selenium, a nutrient important for immunity and healthy thyroid hormone production. A study funded by the World Cancer Research Fund found that selenium may play a role in the prevention of prostate cancer.

“You can easily meet your daily selenium requirements with a single brazil nut,” says Gill – a superior way to get it than through a supplement. They’re relatively high in saturated fat, though, so enjoy them in moderation.

Almonds

A 30g serving provides: 184 calories, 6.3g protein, 16.7g fat, 2.2g fibre

“Almonds are rich in vitamin E, magnesium and fibre, making them great for heart health, blood sugar control and gut health,” says registered dietitian Nichola Ludlam-Raine. Vitamin E protects your cells against oxidative damage and supports immune function. They also contain a good level of protein.

Almonds have been shown in studies to have a positive influence on levels of LDL (bad) cholesterol as well as supporting blood sugar control, and are thought to promote gut health, Gill says. “Several randomised controlled trials have shown that almonds can influence gut microbiome richness and diversity.”

Hazelnuts

A 30g serving provides: 188 calories, 4g protein, 18g fat. 5g carbs, 3g fibre

“Hazelnuts are another vitamin E-rich nut and contribute heart-healthy monounsaturated fats,” says Ludlam-Raine. A review of nine studies found that the regular consumption of hazelnuts may reduce risk of heart disease by helping with cholesterol levels.

Hazelnuts are a great source of many vitamins, minerals and essential compounds. A 30g serving provides 1mg of copper – nearly 60 per cent of your recommended daily amount – a mineral needed for energy production and immune function. One study by the University of Rome concluded that adding hazelnuts to your diet didn’t lead to weight gain, perhaps because they contain compounds with antioxidant and anti-inflammatory effects.

Cashew nuts

A 30g serving provides: 172 calories, 5.3g protein, 14.5g fat, 1.3g fibre

With their slightly sweet and creamy texture, cashews are beneficial while being tasty.

“Cashews provide iron, zinc and magnesium,” explains Nichola Ludlam-Raine, “all of which support energy metabolism and immune function.” They’re also among the higher sources of protein you find in nuts which, together with vitamin k (also found in cashews) is essential for our bone health.

Pecans

A 30g serving of pecans provides: 207 calories, 2.8g protein, 21g fat, 1.9g fibre

Like cashews, pecans are a good source of zinc, which plays a key role in immune function, wound healing and growth and development.

As well as zinc, “pecans contain minerals such as magnesium and phosphorus,” Gill says. These support energy production and the function of the nervous system.

“Pecans are also a particularly rich source of phytosterols – around 100-160 mg per 100g.” This plant-based compound is structurally similar to cholesterol that blocks the absorption of the ‘bad’ cholesterol in the gut.

One recent study showed that replacing usual snacks with around 60g of pecans (two portions) for 12 weeks reduced total cholesterol, LDL cholesterol and triglyceride levels.

Macadamia

A 30g serving provides: 215 calories, 2.4g protein, 22.7g fat, 2.6g fibre

While macadamias have the highest fat content on the list, the vast majority of that (17.7g) is mono-unsaturated fat. “Macadamias are particularly rich in monounsaturated fats, similar to those found in olive oil, supporting heart health,” Ludlam-Raine says. These fats do so by lowering LDL cholesterol and maintaining HDL (good cholesterol).

They also contain various important nutrients like calcium and magnesium and are low in carbohydrates, making them favoured by those on paleo/keto diets.

Peanuts

A 30g serving provides: 176 calories, 7g protein, 15g fat, 3g fibre

While technically a legume and not a tree nut, peanuts are treated as nuts thanks to their similar nutrient profiles, culinary uses and health benefits.

“While peanuts do contain some saturated fat, the majority of fats – 75-80 per cent – are healthy unsaturated fats, including oleic acid (an omega-9 fatty acid) which is found in olive oil, as well as polyunsaturated fats, including linoleic acid (an omega-6 fatty acid),” Gill says.

They are a higher source of protein than other nuts on the list and contain a quarter of your daily recommended niacin (Vitamin B3) which plays a key role in your heart health, energy production and skin. They are also a good source of folate, a B vitamin that’s especially important during pregnancy.

However, the form you eat the peanut in matters. For example, peanuts are a source of resveratrol, a compound that has antioxidant, anti-inflammatory and anti-aging properties. However, studies find that the amount of resveratrol depends on how the peanuts are prepared, with boiled peanuts having the highest levels and roasted peanuts having the lowest. Raw peanuts sit in between.

Similarly, the studies that suggest peanuts could help lower cardiovascular risk don’t show this connection with peanut butter.

“The most common nut people are allergic to is the peanut, so I’m ranking this nut at the bottom!” adds Ludlam-Raine.

Any nut that is heavily salted or seasoned

While the health benefits of the core nut remain, these impacts can be undercut when nuts are roasted and loaded with seasoning. This is because the salt and seasoning, together with the nuts’ fattiness, can make them easy to overeat. While not off-limits, it’s far better to opt for the plain versions the majority of the time.