10 Best Nuts for Weight Loss

best nuts for weight loss

Nuts are rich in fiber, protein, healthy fats, vitamins, and minerals. They can also help you lose weight and burn belly fat. Therefore, if you have not added these small snacks to your diet, then it is time for you to understand their importance and know about the best nuts for weight loss.

Losing weight is not easy. It takes a lot of sacrifices, effort, and patience. Say goodbye to all junk and unhealthy foods and switch to all healthy and nutritious foods.

So, if you want to lose weight, you know the importance of including healthy foods in your diet. On our list of healthy foods, nuts are the best for weight loss that contains antioxidants and helps maintain a healthy body. Nuts are rich in fiber, protein, healthy fats, vitamins, and minerals.

It also helps with weight loss and belly fat burning. If you haven’t added this little snack to your diet yet, now is the time to check its importance. Here are some of these fruits to help you healthily lose weight.

How Eating Nuts Can Help You Lose Weight

  • Recent studies have shown that eating adequate amounts of nuts helps in losing weight because fiber and protein present in nuts help you feel full longer. You are less likely to overeat and become more successful at losing weight.
  • Nuts are very healthy because they are rich in nutrients and antioxidants. They are associated with a wide range of health benefits, including the prevention of heart disease and diabetes. However, they are also high in fat and calories, leading many people to avoid nuts because they may increase weight.
  • Nuts are exceptionally high in calories as a source of energy. But the fats in the form of calories in nuts are unsaturated, beneficial for protection against diseases like heart attack, stroke, and inflammation.
  • Since nuts contain a maximum amount of fats and calories, people assume that the addition of nuts to their diet can lead to weight gain. But scientific studies do not support these assumptions.
  • Different scientific studies have found that regular consumption of nuts is associated with lower body weight.

Top 10 Best Nuts for Weight Loss

If you are looking to add nuts to your diet, here are the best nuts for weight loss.

  1. Almonds
  2. Walnut
  3. Pistachios
  4. Cashew nuts
  5. Brazil nuts
  6. Peanuts
  7. Macadamia nuts
  8. Hazelnuts
  9. Pecans
  10. Dates


Almonds are the best superfood because they contain antioxidants, antioxidants, and fats. Almond fats help prevent overeating. A Diet consisting of almonds can help you be content, even if consumed in moderation. It is considered the best nuts for weight loss.

In fact, in a study of 65 overweight or obese adults, a diet rich in almonds was associated with increased weight loss, shorter waist circumference, lower body fat, and lower systolic blood pressure. (Wayne et al., 2003). These benefits are believed to be due to the high monounsaturated fat content of almonds. Of the 11 grams of fat in almonds, 7 grams come from these unsaturated fatty acids.

One serving, 28 grams of almond contains:

  • Calories: 161
  • Fat: 14 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3.5 grams
  • Vitamin E: 37% of the Reference
  • Magnesium: 19% of the RDI

It is also a good source of an amino acid called L-arginine, which helps provide energy. Eating three almonds daily will help you slow down and boost fat metabolism. The fiber and protein contained in these seeds are said to make you feel full for longer and control digestion.


Walnuts are one of the best nuts for weight loss because they are high in healthy fats. These nutrients help improve heart health and control appetite. In other words, adding nuts to your diet can help you lose weight and reduce your risk of heart disease.

Walnuts are rich in unsaturated fats, which are good for heart health and weight loss. Eating a small number of nuts per day can help you lose fat and gain healthy weight. Nuts are also known for their amazing ability to regulate appetite. Contains omega-3 fatty acids, phytosterols, and vitamins that can help curb appetite and lose weight.

Each serving of walnuts contains 2.5 grams of ALA, making them a rich source of this beneficial fatty acid. In a recent study of 245 women, a nut-rich diet was associated with greater weight loss, lower levels of “bad” LDL cholesterol, and higher levels of “good” HDL cholesterol Relevant (Le et al., 2016).

This shows that eating a handful of walnuts every day can help stimulate fat loss and promote a healthy weight.


Pistachios may contain adequate amounts of protein. This protein helps you feel full for longer, so you don’t have to go looking for junk food. Also, the protein present in pistachios helps build new muscle tissue. These pathways also include monounsaturated fats you can consider pistachios as the best nuts for weight loss.

The delicate green color and the distinctive aroma of pistachios make it ideal for smoothies making, adding side dishes, or light meals. Contains 3g of fiber per one ounce of pistachios. This is 12% of the recommended daily allowance.

Having enough fiber can fill your body, send signals to your brain, and reduce cravings. A recent scientific study found that a pistachio-rich diet was associated with a significant reduction in waist circumference, and participants who ate a pistachio-rich diet reduced excess abdominal fat.

A one-ounce (28-gram) serving of pistachios contains:

  • Calories: 156
  • Fat: 12.5 grams
  • Protein: 6 grams
  • Carbs: 8 grams
  • Fiber: 3 grams
  • Vitamin E: 3% of the RDI
  • Magnesium: 8% of the RDI

Pistachios are low in calories and rich in protein, potassium, and fiber. It is also rich in unsaturated fatty acids that help control cholesterol.

Those who included pistachios in their diet had smaller hips, lower total cholesterol, better blood sugar control, and less inflammation. If you want to reduce the consumption of pistachios and conserve calories, choose peeled pistachios as they take longer to consume. Make pistachio pudding or buy cans of almonds and pistachios to take a break from this grain.

Cashew Nuts

Cashew nuts are light in color, delicate in taste, and have a unique curved shape. A serving of these nuts (about 16 to 18 nuts) contains 13 grams of fat and 5 grams of protein. In addition, cashews are an excellent source of magnesium, every 100 grams (about 1 ounce) of cashews can provide 73% of the recommended daily magnesium value.

Magnesium is essential for regulating fat and carbohydrate metabolism. Magnesium can help you lose weight and cashew nuts are also the best nuts for weight loss. In addition to eating raw cashews, spreading cashew butter on whole-wheat toast is also the best way to increase the intake of these healthy nuts.

Almonds are a relatively good source of protein, essential for weight loss. Walnuts are high in calories, but eating the right amount of cashew nuts every day can help you lose weight. Mix all these nuts and eat a handful a day. Don’t forget to supplement cashew nuts with a healthy diet and exercise to help you lose weight.

Brazil Nuts

Brazil nuts are rich in fiber and protein, both of which are essential for weight loss. In addition, they are also a good source of selenium, magnesium, phosphorus, and thiamine, all of which are said to help lose weight. This is the reason why brazil nut is also considered the best nuts for weight loss. Brazil nuts also contain L-arginine, which can effectively burn fat. They also help start your metabolism.

A one-ounce (28-gram) serving of Brazil nuts contains about:

  • Calories: 182
  • Fat: 18 grams
  • Protein: 4 grams
  • Carbs: 3 grams
  • Fiber: 2 grams
  • Vitamin E: 8% of the RDI
  • Magnesium: 26% of the RDI

Large Brazil nuts have a unique texture and taste that many people like. These nuts contain palmitoleic acid and oleic acid, which may increase healthy cholesterol levels (Nutrition and You, 2015).

Brazil nuts are also one of the most popular sources of selenium. One serving of Brazil nuts contains more than 100% of the recommended daily amount, and selenium is an antioxidant that may boost immune function (National Institutes of Health, 2016).


You can also eat your favorite peanuts as the best nuts for weight loss. Peanuts are rich in fiber and protein, which can help keep you full and reduce cravings for regular snacks. Boiled or roasted peanuts are a good idea.

Unlike the other nuts in this article, peanuts are not nuts. Although it comes from the legume plant, it shares the same nutritional and health benefits as walnuts.

One ounce (28 grams) of peanuts contains:

  • Calories: 176
  • Fat: 17 grams
  • Protein: 4 grams
  • Carbs: 5 grams
  • Fiber: 3 grams
  • Vitamin E: 21% of the RDI
  • Magnesium: 11% of the RDI

Interestingly, a study found that women who ate peanut butter more than 5 times a week had a lower chance of developing type 2 diabetes.

Peanut is one of the healthiest foods to eat. It contains protein, potassium, phosphorus, calcium, niacin, folic acid, and vitamin E. In addition to this, eating peanuts reduces the risk of stroke and improves health.

Rich in fiber and protein, peanuts help keep you full longer and control your appetite. They help stabilize blood sugar levels, provide long-term energy and reduce cravings for food. They have many blends and flavors and the main ingredient is peanut butter.

Macadamia Nuts

You may be surprised to learn that it has more calories than other nuts. However, macadamia nuts are also the best nuts for weight loss. You can eat a small number of macadamia nuts daily.

For weight loss purposes, consume macadamia nuts in raw form or after dry roasting them.

Macadamia nuts are high-calorie nuts that contain healthy fats, vitamins, and minerals. Servings Per Ounce (28g)

  • Calories: 204
  • Fat: 23 grams
  • Protein: 2 grams
  • Carbs: 4 grams
  • Sugar: 1 gram
  • Fiber: 3 grams
  • Manganese: 58% of the Daily Value (DV)
  • Thiamine: 22% of the DV
  • Copper: 11% of the DV
  • Magnesium: 9% of the DV
  • Iron: 6% of the DV
  • Vitamin B6: 5% of the DV

In a three-week study, 71 Japanese women ate 10 grams of bread daily with macadamia nuts, coconut, or buttermilk. The group who ate macadamia nuts lost 0.9 lbs (0.4 kg) by the end of the study, while the other group maintained the same weight (NCBI).


Hazelnuts are great for gut health and weight loss. Hazelnuts are a great source of protein and fiber, which can improve digestion and make you feel fuller longer. Hazelnuts are best eaten in the morning or afternoon.

Hazelnuts are full of nutrients such as vitamins, minerals, antioxidants, and healthy fats, and they also have health benefits such as lowering blood lipids, controlling blood pressure, reducing inflammation, and improving blood sugar levels. They are great and tasty nutrients that you can easily include in your diet.

Hazelnuts are essential from a nutritional point of view. It is high in calories but full of nutrients and healthy fats. One ounce (28 grams) of hazelnut kernel contains:

  • Calories: 176
  • Total fat: 17 grams
  • Protein: 4.2 grams
  • Carbs: 4.7 grams
  • Fiber: 2.7 grams
  • Vitamin E: 21% of the RDI
  • Thiamin: 12% of the RDI
  • Magnesium: 12% of the RDI
  • Copper: 24% of the RDI
  • Manganese: 87% of the RDI

Eat dry, baked, or raw to achieve your weight loss goals. If you want to add flavor to your food, you can add hazelnuts to your food.

2018 study found that eating nuts and eating fewer nuts reduced the risk of obesity. In this study, participants who ate more nuts were less likely to gain weight than those who did not.


These delicious nuts are great for weight loss. Vitamin E, magnesium, and zinc in pecans help with weight loss because they improve oxygen flow to the body and increase metabolism.

Serve in a smoothie or fruit bowl and eat, dry, or bake. Morning and afternoon are the best times to eat pecans.

One ounce (28 grams) of pecans contains the following nutrients:

  • Calories: 196
  • Protein: 2.5 grams
  • Fat: 20.5 grams
  • Carbs: 4 grams
  • Fiber: 2.7 grams
  • Copper: 38% of the Daily Value (DV)
  • Thiamine (vitamin B1): 16% of the DV
  • Zinc: 12% of the DV
  • Magnesium: 8% of the DV
  • Phosphorus: 6% of the DV
  • Iron: 4% of the DV

Eating pecans can improve satiety and increase metabolism. Studies have shown that a diet containing pecans can help lose weight. Pecans are also rich in B-complex vitamins, such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and folic acid, which can help increase the metabolic rate.


If you want to have dessert between meals, we recommend the dates instead of any chocolate bars. They are rich in iron and flush out toxins, which can help with weight loss. Also, dates are high in fiber, which makes you feel full and avoids unhealthy snacks.

Dates are rich in natural sugars, which many people consider to be bad for them. However, these sweet fruits are rich in nutrients, making them a great treat on average.

One average-sized dates contains the following nutrients:

  • calories: 20
  • total fat: 0.03 grams (g)
  • total carbohydrates: 5.33 g
  • dietary fiber: 0.6 g
  • sugar: 4.5 g
  • protein: 0.17 g
  • vitamin B6: 0.012 milligrams (mg)
  • iron: 0.07 mg
  • magnesium: 3 mg
  • potassium: 47 mg

Since dates are usually harvested by farmers in the fall and early winter, dates usually taste fresh at this time of year. However, many people eat dried dates. It can be stored for a long time in a closed container.

However, dates are high in sugar content than other nutrients. People who want to control their blood sugar levels, such as diabetic patients, should consider their total blood sugar levels when eating dates.

Frequently Asked Questions (FAQs)

Q.1 How many nuts should you eat a day to lose weight?

Eating nuts regularly as part of a healthy diet has nothing to do with weight gain and may even help weight loss. However, it is essential to control your serving size. Public health guidelines recommend eating one ounce (28 grams) of walnuts most of the week.

Q.2  What is the best time to eat nuts for weight loss?

Consuming nuts is the best way to keep you full for a certain period. Nut consumption can’t be a calorie-dense diet, and it may sometimes feel hungry. Breakfast time is the best time to eat nuts for weight loss.

Q.3 Can I Lose Weight By Eating Nuts?

Although including nuts in your diet can be helpful, losing weight is not easy, even if you eat them in the right amount and in the right way. A healthy, balanced diet and regular exercise can help you lose weight. Nuts are delicious and will fill you up for a long time. But do not overeat at once.

Q.4 Which is better for weight loss almonds or walnuts?

If you are looking for the best nuts for weight loss and blood sugar control, almonds may be your best bet. Walnuts may be the best for brain health.

The Bottom Line

Nuts are one of the healthiest foods you can eat because they contain a lot of essential nutrients.

Despite their benefits nuts of a small amount with no added ingredients, contains a lot of salt or sugar.

Therefore, it is better to buy seeds without any additional ingredients. When combined with a healthy diet of other meats, a balanced, nutritious diet can help reduce the risk for many chronic diseases.


  1. National Center for Biotechnology Information
  2. European Journal of Nutrition

By Sonam Tobgay

I'm the creator of Healthy Lifestyle blog. I've been fascinated with health related articles and information since 2005 and have spent most of my waking hours consuming health contents from the top professionals in this field. My goal is to share the best tips and news about health, benefits of fruits and vegetables, and other health related issues so you can follow and lead a healthy life.

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