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8 Health Benefits of Nuts

Written by Franziska Spritzler on July 27, 2023

Nuts are a tasty, convenient treat that can be enjoyed on all kinds of diets — from keto to vegan. Despite being high in fat, they have many impressive health and weight benefits. Here are the top 8 health benefits of eating nuts.

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What Are Nuts?

Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories.

They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.

Fortunately, you can buy most nuts from the store already shelled and ready to eat.

Here are some of the most commonly consumed nuts:

Almonds

Brazil nuts

Cashews

Hazelnuts

Macadamia nuts

Pecans

Pine nuts

Pistachios

Walnuts

Though peanuts are technically legumes like peas and beans, they’re usually referred to as nuts due to their similar nutrition profile and characteristics.

SUMMARY
Nuts are edible, high-fat seed kernels enclosed
by a hard shell. They’re widely eaten as a snack food or used in cooking.

1. A Great Source of Many Nutrients

Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains (1):

Calories: 173

Protein: 5 grams

Fat: 16 grams, including 9 grams of monounsaturated fat

Carbs: 6 grams

Fiber: 3 grams

Vitamin E: 12% of the RDI

Magnesium: 16% of the RDI

Phosphorus: 13% of the RDI

Copper: 23% of the RDI

Manganese: 26% of the RDI

Selenium: 56% of the RDI

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