Which nuts are best to eat for health? Nuts are a fantastic source of fiber, good fats, and other nutrients. Nutritious advantages vary depending on the nut variety. One of the best plant-based protein sources is nuts. Inflammation is one of the risk factors for chronic diseases, and a diet rich in nuts may help avoid it, claims a 2017 review research from a reliable source. Based on their protein content and other nutritional advantages, this article suggests the healthiest nuts to eat. Six of the most nutritious nuts The six different types of nuts' protein content are compared in the table below, along with their other nutritional advantages. Each list's nutritional information relates to 100 grams (g) of raw nuts. 
Peanuts Generally speaking, peanuts are less expensive than other types of nuts. People can improve their protein intake by eating more peanuts. Peanuts are widely accessible and include a variety of essential components. Although technically speaking, peanuts are legumes, which means they are a member of a particular plant family, most people mistakenly think of them as nuts. Numerous polyphenols, antioxidants, flavonoids, and amino acids have been found in peanuts from reputable sources. According to a study, each of these elements is beneficial to human health. The United States Department of Agriculture (USDA) nutrient database estimates that 100 grams of peanuts have the following amounts of calories and other nutrients:
- 25.80 g of protein
- fat: 49.24 g
- 16.13 g of carbohydrates
- 8.50 g of fiber
- glucose: 4.72 g
With only a little amount of saturated fats, the majority of the lipids in peanuts are beneficial monounsaturated and polyunsaturated fatty acids (PUFAs). A large number of minerals, including those listed below, are also present in 100 grams of peanuts:
- calcium: 92 milligrams (mg)
- iron: 4.58 mg
- magnesium: 168 mg
- phosphorous: 376 mg
- potassium: 705 mg
Furthermore, compared to the bulk of other nut species, peanuts are more affordable. Almonds Almonds are now abundantly available due to their rising popularity in recent years. Compared to peanuts, they have a little less protein, but they make up for it with other nutrients. If you're looking for a protein-rich alternative to pretzels or potato chips, almonds can be a perfect choice. According to the USDATrusted Source, 100 grams of almonds have the following nutritional makeup and 579 calories:
- protein: 21.15 g
- fat: 49.93 g
- carbohydrate: 21.55 g
- fiber: 12.50 g
- sugar: 4.35 g
Most of the lipids in almonds are monounsaturated. A significant source of vitamins and minerals, almonds also contain:
- calcium: 269 mg
- iron: 3.71 mg
- magnesium: 270 mg
- phosphorous: 481 mg
- potassium: 733 mg
- vitamin E: 25.63 mg
- Pistachios
Protein and other vital nutrients can be found in abundance in pistachios. They also include beneficial fatty acids and antioxidants. 
The recognizable green nut is actually a pistachio tree seed, but because of the way it looks and feels, people often mistake it for a nut. Eating pistachios enhances blood pressure and endothelial function, which may reduce the risk of heart-related health issues, according to a study published in Nutrition TodayReliable Source. According to the USDATrusted Source database, 100 grams of pistachios contain the following nutrients in addition to 560 calories:
- protein: 20.16 g
- fat: 45.32 g
- carbohydrate: 27.17 g
- fiber: 10.60 g
- sugar: 7.66 g
The majority of the fatty acids in pistachios are healthy monounsaturated and polyunsaturated fatty acids. Pistachios are less mineral-rich than other nuts, but they nevertheless pack a powerful 1,025 mg of potassium per 100 g meal. The following vitamins and minerals are also present in pistachios:
- calcium: 105 mg
- iron: 3.92 mg
- magnesium: 121 mg
- phosphorous: 490 mg
Cashews A good source of monounsaturated fat is cashews. Cashews are a great addition to many dishes and snacks due to their creamy texture. The USDA estimates that 100 grams of cashews contain the following vitamins, minerals, and calories:
- protein: 18.22 g
- fat: 43.85 g
- carbohydrate: 30.19 g
- fiber: 3.30 g
- sugar: 5.91 g
Most of the fat in cashews is monounsaturated. The following are the necessary vitamins and minerals that can be found in cashews:
- calcium: 37 mg
- iron: 6.68 mg
- magnesium: 292 mg
- phosphorous: 593 mg
- potassium: 660 mg
Walnuts Walnuts have more calories than many other nuts, although having fewer carbs. The high-calorie count is a result of the unusually high-fat content. 
However, PUFAs, which make up the majority of walnut fats, may have a number of health advantages. The good fats in walnuts are well recognized, but they are also a fantastic source of protein and other minerals. Walnuts are reported by USDATrusted Source to contain the following nutrients per 100 g in addition to 654 calories:
- protein: 15.23 g
- fat: 65.21 g
- carbohydrate: 13.71 g
- fiber: 6.7 g
- sugar: 2.61 g
Walnuts contain a little less mineral content than other nuts:
- calcium: 98 mg
- iron: 2.91 mg
- magnesium: 158 mg
- phosphorous: 346 mg
- potassium: 441 mg
Walnuts are a rich source of flavonoids and phenolic acid, according to a study from the British Journal of Nutrition. Hazelnuts Hazelnuts are a common addition to sweet meals because of their distinctive flavor. Compared to other nuts, hazelnuts offer less protein, but they might make up for it in other ways. Research in the Journal of Clinical Lipidology suggests that hazelnuts may help decrease cholesterol levels. 
According to the USDATrusted Source database, 100 grams of hazelnuts have 628 calories and the following nutrients:
- protein: 14.95 g
- fat: 60.75 g
- carbohydrate: 16.70 g
- fiber: 9.7 g
- sugar: 4.34 g
Because of their protein and lipid makeup, hazelnuts resemble walnuts more than other nuts. Although saturated and polyunsaturated fats are present, monounsaturated fats make up the majority of the fats in hazelnuts. Hazelnuts also contain the following:
- calcium: 114 mg
- iron: 4.70 mg
- magnesium: 163 mg
- phosphorous: 290 mg
- potassium: 680 mg
How to eat more nuts in your diet To eat more plant-based proteins, people can increase their nut consumption in a number of different methods. Here are some instances of how including nuts in your diet might benefit you: Add them to the trail mix. A healthy snack called trail mix may include nuts. Salted, roasted nuts can provide flavor and satiety to a savory trail mix, which can take the place of less healthy snacks like chips. Portion control is still advised because of the high-calorie content and added salt. A wholesome and nourishing addition to a sweet trail mix that also includes dried fruits is raw nuts. Sweet trail mix may satisfy those who are craving candy bars or other sweet snacks. Dieters who follow low-carb or low-sugar diets should be aware of dried fruits high sugar content. 
You can eat them as a snack. The fact that nuts are usually prepared makes them the ideal snack for nearly any time of day. Nuts may include healthful fats, but it's important to keep in mind that they frequently have a lot of calories. consume nut milk Cow's milk has some features that nut milk does not, but it may still have some of the flavor and nutritional benefits of whole nuts. To avoid using additional ingredients, people can make straightforward versions of nut milk at home or buy it at a variety of grocery stores. Examples include almond milk, cashew milk, and hazelnut milk. Use nut butter. Markets and supermarkets carry a variety of kinds of nut butter in addition to peanut butter. They can be included in smoothies and sandwiches. On a salad, they are sprinkled. A dose of nuts can boost a salad's protein and vitamin content and increase its filling potential. Is it possible to eat too many nuts? Nuts are good for your health since they may protect you from diseases and risk factors for heart disease. It is possible to eat too many nuts, though. Because nuts are so high in calories, eating a lot of them throughout the day may result in unintended calorie overconsumption. Continually doing so could lead to a weight increase. Nuts are also abundant in healthy fats, which, when ingested in moderation, are good for the body but, when consumed in excess, can lead to diarrhea and other health issues. Roasted, salted nuts have a sodium concentration that is equivalent to other salty snacks. Read the nutrition label before consuming salted nuts to find out how much sodium is in them. The more nutrient-dense choice for nuts is raw or dry-roasted. Some people can find that nuts upset their stomachs. In this case, eating an excessive amount of nuts may cause bloating, cramps, and gas. Another common allergy in the diet is nuts.