By Jillian Kubala, RD – Fact checked by Nick Blackmer
- At A Glance* Dietitians rank almonds as the healthiest nut overall. * Almonds support heart and gut health with protein, fiber, healthy fats, and key nutrients. * They’re versatile and easy to add to snacks and meals.
Nuts are portable, nutritious, and versatile—they’re the perfect choice for a quick snack or a healthy recipe ingredient. But with so many options out there, which nut should be your top choice? We asked dietitians the same question—here’s what they said.
The Healthiest Nut: Almonds
The dietitians we talked with agreed that almonds are the healthiest nut you can eat.
“In terms of nutrition, flexibility, and opportunity, it would have to be almonds,” said registered dietitian Janelle Bober, MS, RDN. Another registered dietitian, Mara Burroughs, DCN, RD, agreed: “Almonds are my favorite nut due to the plethora of health benefits they provide.”
Why Almonds Are the Healthiest Option
Dietitians love almonds for their impressive nutritional profile, potential health benefits, and overall versatility.
“Almonds are a good source of plant-based protein, providing roughly 6 grams per 1-ounce serving, exceeding the protein content of many other tree nuts, including cashews and walnuts,” said Burroughs.
Almonds also have gut-health benefits: “They are a good source of fiber, which aids digestion and promotes regularity,” said Burroughs. Research shows that eating almonds can increase the growth of beneficial bacteria in your gut that support digestive health.
Additionally, almonds stand out for their high levels of heart-healthy unsaturated fats and vitamin E, a nutrient that protects cells from oxidative stress. Studies show that people who eat more foods rich in healthy fats and vitamin E, like almonds, have a lower risk of developing heart disease.23 Almonds are also a good source of magnesium, a mineral needed for healthy blood pressure and blood sugar regulation.
“The trio of nutrients—the fat, fiber, and protein—helps keep you feeling full for longer,” Roxana Ehsani, MS, RD, CSSD, LDN, a sports dietitian, told Health.
Along with their health benefits, almonds are delicious and incredibly versatile, fitting into both sweet and savory recipes.
Nutrition Information
Almonds are packed with nutrients. Here’s the nutrition breakdown for a 1-ounce serving of almonds:
- Calories: 164
- Carbohydrates: 6.12 grams (g)
- Fat: 14.1 g
- Fiber: 3.5 g
- Protein: 6 g
- Vitamin E: 7.26 milligrams (mg), 48% of the Daily Value (DV)
- Magnesium: 76.5 mg, 18.2% of the DV
Best Ways To Use Almonds
The uses for almonds are basically endless, but here are a few dietitian-recommended ways to use their favorite nut:
- Use almonds as a topping for yogurt, oatmeal, and salads.
- Substitute almonds for pine nuts in homemade pesto sauce.
- Toss almonds into smoothies to add nuttiness and a creamier texture.
- Pair them with fruit and cheese or some dark chocolate chips for a quick snack.
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