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The term “nutritious nuts” is often mentioned in the context of a healthy diet. These types of nuts are increasingly popular due to their impressive health benefits. Nature offers a wide variety of nuts, and not everyone is aware of which ones are richest in nutrients. The information below will help you choose the right nuts to include in your daily meal plan.
What Are Nutritious Nuts?
“Nutritious nuts” is a general term for nuts that are rich in essential nutrients. Most of these nuts are encased in hard shells that are difficult to crack by hand. Fortunately, pre-shelled nuts are widely available on the market for convenience. These nuts are packed with vitamins and minerals and can be consumed directly as snacks or used as ingredients in various dishes.
Most Popular and Nutritious Nuts
Walnuts: Also known as pecans in some regions, walnuts are renowned for their exceptional nutritional value and are often dubbed the “king of nuts.” A walnut is typically 3–4 cm in size, with a tough outer shell and internal chambers containing the edible kernel. A 28g serving of walnuts provides approximately 182 calories, 18g of fat, 4g of protein, and 2g of fiber.
Pistachios: Commonly referred to as smiling nuts or happiness nuts due to their naturally split shells that resemble a smiling mouth, pistachios have a light brown or yellowish shell and a vibrant green kernel with a rich flavor. A 28g serving contains about 156 calories, 12.5g of fat, 6g of protein, and 3g of fiber.
Cashews: Native to Brazil and now widely cultivated in southern Vietnam, cashews grow externally from the cashew apple, hence the Vietnamese name “đào lộn hột.” Each cashew nut typically weighs 3–5 grams. They are versatile and delicious whether used to make plant-based milk, roasted with salt or chili-garlic, or made into candies. A 28g serving contains about 155 calories, 12g of fat, 5g of protein, and 1g of fiber.
Macadamia Nuts: Originally from Australia, macadamia nuts have a brown shell and a creamy white, round kernel about 3 cm in size. Macadamias are higher in fat compared to other nuts. A 28g serving delivers approximately 200 calories, 21g of fat, 2g of protein, and 2.5g of fiber.
Chia Seeds: Chia seeds come from the Salvia hispanica plant, native to South America. These tiny black seeds are remarkably nutrient-dense. They contain omega-3, omega-6, and omega-9 fatty acids in quantities up to eight times higher than those found in salmon. A 28g serving of chia seeds provides 138 calories, 8.7g of fat, 9.8g of fiber, and 4.7g of protein.
Peanuts: Known in Vietnamese as lạc, peanuts are widely consumed across Vietnam in various forms—boiled, roasted, used in sticky rice, or processed into oil. Though more affordable than many other nuts, peanuts are highly nutritious. A 28g serving contains 17g of fat, 3g of fiber, 4g of protein, and provides 21% of the recommended daily intake of vitamin E.
Hazelnuts: Hazelnuts, from the Corylus genus, resemble chestnuts in appearance but are nutritionally and botanically distinct. Their outer shell is hard and brown, encasing a pale inner kernel. A 28g serving of hazelnuts offers 176 calories, 9g of fat, 6g of protein, 3.5g of fiber, and is a rich source of magnesium.
Almonds: In Vietnam, almond trees are commonly cultivated in provinces such as Thanh Hoa, Nghe An, and Ha Tinh. Almonds are 3.5 to 6 cm in size, with a brown kernel protected by a hard shell. They can be consumed raw, roasted, baked, or added to porridge and desserts. A 28g serving of almonds contains 161 calories, 14g of fat, 6g of protein, and 3.5g of fiber.
Health Benefits of Nutritious Nuts
The key nutrients in these nuts include healthy fats, dietary fiber, protein, and calories, along with essential minerals such as sodium, magnesium, manganese, copper, and phosphorus. Regular consumption of these nutrient-rich nuts offers several significant health benefits:
1. Reduced Risk of Heart Disease
Nuts are rich in plant-based protein, which helps lower bad cholesterol (LDL), reduce blood pressure, and prevent heart-related issues. Omega-3 fatty acids found in nuts increase beneficial HDL cholesterol and reduce harmful blood lipids. They also inhibit platelet aggregation, reducing the risk of arterial blockages and strokes.
2. Enhanced Digestive Health
Most nuts are high in dietary fiber, which promotes regular bowel movements and relieves constipation. Fiber stimulates consistent intestinal contractions, making waste elimination more efficient. Omega fatty acids also have anti-inflammatory effects, which are beneficial for individuals suffering from inflammatory bowel conditions such as ulcerative colitis.
3. Support for Healthy Weight Loss
Although nuts contain high levels of fat, these are plant-based fats that are easier to digest and metabolize without leading to weight gain. Combined with fiber and plant protein, nutritious nuts induce a sense of fullness, helping curb appetite and reduce overall calorie intake—making them an ideal choice for those following weight management or slimming diets.