Best nuts for weight loss: Calories, protein, and healthy fats explained

When you're trying to lose weight, you'll often find yourself wondering what kind of healthy snacks you can enjoy — ones that will still support weight loss, and not throw all of your efforts out the window.

That's where nuts come in — but what are the best nuts for weight loss, and how can you increase your nut consumption and get all the health benefits while still eating fewer calories overall on your weight loss diet? Is that even possible? And if it's not, can eating nuts still be a part of a healthy, balanced diet?

In this article, we'll break down everything there is to know about eating nuts while on a weight loss journey, the other health benefits of eating nuts, what the healthiest nuts are, and how adding nuts to your diet can help you get to a healthy body weight.

Are nuts good for weight loss?

When eaten in moderation as part of broader healthy dietary patterns, yes, nuts can support weight loss and weight management.

Nuts are packed with healthy fats (like monounsaturated and polyunsaturated fats), and high in protein and fibre — all of which help keep you feeling full for longer. This is especially important when you're on a weight loss journey, as it can help you to consume fewer calories overall each day.

But it's not just that eating nuts can help you on your weight loss diet — they have plenty of other health benefits, too. For instance, studies have found a correlation between nut consumption and a lower risk of certain chronic conditions [1][2].

With that being said, nuts are also quite high in calories, which has led to a common misconception that including nuts in your diet will lead to weight gain.

Thankfully, this isn't the case, and in fact, it's quite the opposite. Studies have shown that regularly eating nuts as a part of healthy dietary patterns led to less weight gain and a lower obesity risk [3][4].

What this means is that when it comes to eating nuts as a part of a balanced diet for weight loss, portion control is crucial. Regardless of whether you're eating fewer calories or following keto, it's always best to measure portions, rather than just eating nuts straight from the bag.

What are the best nuts for weight loss?

Almonds

Calories: ~165 per 30g [5]

Protein: ~7.4g

Fat: ~14g

High in both protein and fibre, almonds are great for curbing hunger and can help keep you fuller for longer, which can help to reduce your overall daily caloric intake.

Almonds are also rich in monounsaturated fats, which work to support your metabolism. Almonds, which fall into the family of tree nuts, are also low in carbohydrates, making them a great snack option for low-carb and keto diets, and they don't give you the same energy crash that sugary snacks do.

Walnuts

Calories: ~204 per 30g

Protein: ~4g

Fat: ~21g

Walnuts are a great snack option for your weight loss journey, as they're rich in healthy fats and high in protein and fibre, all of which work to help control hunger and support your metabolism.

Walnuts are especially high in omega-3 fatty acids, which means they can help with fat burning, and they support brain function and mood, which means less stress eating.

Pistachios

Calories: ~177 per 30g

Protein: ~6g

Fat: ~15g

When it comes to weight loss and weight management, pistachios are one of the best options out there for a few reasons. For starters, they're less calorie-dense than other nuts, and the act of shelling them also means that it takes longer to snack on them, which can give your stomach more time to register satiety.

Beyond that, they're still high in protein, fibre and healthy fats, which all work to support fullness and appetite control.

Cashew nuts

Calories: ~178 per 30g

Protein: ~5g

Fat: ~15g

Cashews are a great addition to your weight loss journey, as they're rich in protein, fibre, and healthy fats, which help keep you full and reduce overeating. They also contain important minerals like magnesium, which can support metabolism and energy production.

Cashews are also lower in fat than other nuts, like walnuts and macadamia nuts, and can help control blood sugar, so you won't get that 3pm slump from a sugary snack.

Macadamia nuts

Calories: ~213 per 30g

Protein: ~3g

Fat: ~22g

With their high levels of healthy, monounsaturated fats, and low carbohydrate content, macadamia nuts are the best option for your weight loss journey if you're following a keto or low-carb diet.

While they're quite high in calories compared to other nuts, the monounsaturated fats in macadamia nuts work to help regulate appetite and promote satiety and fat burning, earning them a spot on the list.

Brazil nuts

Calories: ~202 per 30g

Protein: ~4g

Fat: ~21g

High in selenium — a mineral that plays a key role in thyroid function, which regulates metabolism and promotes fat burning — Brazil nuts are excellent for weight loss. And like many of the other nuts on the list, Brazil nuts are also rich in protein, fibre, and healthy fats, which help control hunger and support metabolism.

Peanuts

Calories: ~166 per 30g

Protein: ~7g

Fat: ~14g

Like many other options, peanuts are high in protein, fibre and healthy fats, which work to control appetite, reduce cravings and support muscle maintenance. When eating nuts in moderation, peanuts can help boost your metabolism and promote fat loss, without the highs and lows of more sugary snack options.

Are nut butters good for weight loss?

Like so many foods, nut butters can be good for weight loss, but it will depend on the portion size and the type of nut butter you choose. Generally speaking, nut butters are high in healthy fats and protein, which, like nuts, can help keep you feeling full for longer.

However, they are also fairly high in calories, and many nut butters contain added salt and other ingredients, which can all slow down weight loss when consumed frequently or in excess. However, that's not to say that you can't enjoy nut butters in moderation while on your weight loss journey.

When it comes to including nut butters, there are pros and cons to each option. For example, almond butter is high in fibre and will help keep you full, but it is lower in protein (at 2.5g per tbsp) than peanut butter, which has 4g of protein and is generally cheaper to buy.

There are also cashew butters (a creamier option with 2.7g protein per tbsp), walnut butters (2g protein per tbsp, but rich in omega-3s), and pistachio butters (3g protein per tbsp, lower in calories and high in antioxidants).

When shopping for nut butters, your best bet will always be to avoid the highly processed options and choose a natural nut butter with no added sugars, oils, salts or preservatives.

Including nut butters in your weight loss journey can be a great option, but it's a good idea to stick to 1-2 tablespoons per day to avoid excess calories. Pair with a high protein, fibre-rich food, like whole grain toast, or spread on apple slices for a healthy snack.

Healthy ways of adding nuts to your diet

There are plenty of ways to include nuts in your diet in a way that will give you the most benefits, without seeing any weight gain. A small handful (~28g) of raw or dry-roasted nuts can make for a great on-the-go snack by themselves. Or, you can add nuts to your meals.

Chopped almonds or walnuts can be sprinkled over Greek yoghurt or porridge for an extra dose of protein and healthy fats with your breakfast in the morning, or you can blend cashews or macadamia nuts into smoothies for a creamy texture.

For lunch and dinner, pecans and walnuts are great options for added crunch in your salads, and chopped cashews are a great addition to stir-fries and grain bowls. You can also swap breadcrumbs for ground almonds and use them as a coating for chicken or fish.

There are also plenty of ways to incorporate nuts into your baking and cooking, either in homemade protein balls or by swapping regular flour for almond flour as a low-carb alternative.

If you're on a weight loss journey and feeling overwhelmed, Juniper is here to help.

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Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 20% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived. And yes, that includes those incredible matcha pancakes you saw your favourite food blogger eating.

Ready to see if Juniper is right for you? You can check your eligibility here.