“Sunflower seeds are a great option. Compared to other variations of nuts and seeds, sunflower seeds have fewer calories and less fat content than others, a good swap for those trying to lose weight. They provide a good source of phosphorus, which aids in the growth and repair of cells. Also a good source of iron and fiber.” — Courtney Pelitera, registered dietitian specializing in sports nutrition and wellness nutrition
“Hemp seeds are a nutritional powerhouse with 10 grams of protein in 3 tablespoons alongside anti-inflammatory and heart-healthy omega-3 fatty acids. This is the perfect combination to keep you feeling satisfied and full for longer while also replenishing your body with minerals, like zinc and iron, that it needs to thrive.” — Kaytee Hadley, functional medicine dietitian and founder of Holistic Health and Wellness
“Compared to other nuts, peanuts are reasonable in price, which makes them more accessible for many. From a nutrient standpoint, consuming peanuts will help with a feeling of satiety due to their fiber, healthy fat and protein content. They also contain antioxidants such as flavonoids, which work to scavenge free radicals and potentially protect against cancer.
“Cashews are a creamy, velvety type of nut which can be used in a variety of delicious recipes and also made into a plant-based milk. They are high in protein, which helps with the feeling of satiety, or fullness. One of the best things about cashews is that they are rich in monounsaturated and polyunsaturated fats, which help to decrease cholesterol levels and optimize heart health.” — Lena Bakovic, registered dietitian specializing in chronic disease, weight management, gut health, oncology and general health and wellness
The best nuts for blood sugar management
Best Nuts for Snacking Based on Health Goals
