Nuts are filled with vitamins, minerals, and healthy fats, and are rich in protein and fiber and low in saturated fats. They make a really satisfying snack with all those benefits. Make sure to go with the healthier brands and stay away from the salted ones that add a lot of sodium. A moderate amount of nuts can be great for satisfying your hunger through the day and help you lose weight faster!

 

Healthiest

1. Almonds They have a ton of mono and polyunsaturated fats that protect the heart. Almonds help reduce cholesterol levels. The vitamin E in them makes them great for eyes and skin.

Nutrient Breakdown (1 ounce)

Calories: 160

Total Fat: 13 grams

Saturated Fat: 1 gram

Monounsaturated Fats: 9 grams

Polyunsaturated Fats: 3 grams

Fiber: 3 grams

Protein: 6 grams

 

2.  Cashews – These nuts are great for battling diabetes and heart disease. Even though they have a high fat content, they are considered to be the healthy fat. Cashews also have a sufficient levels of magnesium and copper in them to maintain proper functioning.

Nutrient Breakdown (1 ounce)

Calories: 160

Total Fat: 12 grams

Saturated Fat: 2 grams

Monounsaturated Fats: 8 grams

Polyunsaturated Fats: 2 grams

Fiber: 1 gram

Protein: 4 grams

 

3.  Peanuts – These nuts are packed with fibers, as well as several vitamins and minerals that fight cardiovascular diseases and even certain cancers.

Nutrient Breakdown (1 ounce)

Calories: 166

Total Fat: 13 grams

Saturated Fat: 2 grams

Monounsaturated Fats: 7grams

Polyunsaturated Fats: 4 grams

Fiber: 11 grams

Protein: 7 grams

 

4. Walnuts – These too are filled with heart healthy fats. Walnuts have been linked to decreased damage from free radicals in certain cells, which is due to the antioxidants found in them.

Nutrient Breakdown (1 ounce)

Calories: 190

Total Fat: 17 grams

Saturated Fat: 2 grams

Monounsaturated Fats: 2 grams

Polyunsaturated Fats: 13 grams

Fiber: 2 grams

Protein: 4 grams

 

Unhealthiest

1.   Coconuts – They are very high in calories and saturated fats and low in the healthy fats. Even though coconuts are high in fiber, they should be consumed in moderation if you want to lose weight.

Nutrient breakdown (1 cup shredded)

Calories: 283

Total Fat: 26 grams

Saturated Fat: 24 grams

Monounsaturated Fats: 1 gram

Polyunsaturated Fats: 1 gram

Fiber: 7 grams

Protein: 3 grams

 

2.  Macadamia Nuts – They are high in fat, but don’t have as much protein or fiber to give you that full feeling, making them not the best choice for weight loss.

Nutrient Breakdown (1 ounce)

Calories: 200

Total Fat: 22 grams

Saturated Fat: 4 grams

Monounsaturated Fats: 17 grams

Polyunsaturated Fats: 1 gram

Fiber: 2 grams

Protein: 2 grams

 

3.   Pecan Nuts – Again these nuts have lower amounts of fiber and protein. Altough they also contain good fats, they are not ideal for weight loss.

Nutrient Breakdown (1 ounce)

Calories: 200

Total Fat: 20 grams

Saturated Fat: 2 grams

Monounsaturated Fats: 6 grams

Polyunsaturated Fats: 12 gram

Fiber: 3 grams

Protein:  3 grams