Nuts – which ones are best for you

We all know that nuts are good for you, but some are better than others. Check out the list below – how does your favourite nut fare?

Per 28 gram serve

1. Almonds

160 calories 14 g fat

Almonds have nearly nine times more monounsaturated healthy fat than dangerous saturated fat. With plenty of protein, fibre, calcium, and iron and no cholesterol, almonds are also one of the best sources of vitamin E, which protects against stroke and cancer.

2. Walnuts

190 calories 18 g fat

Walnuts are unique among nuts because they’re loaded with the same heart-healthy omega-3 fatty acids in salmon. Walnuts also have an abundance of polyunsaturated fat, which may protect against type 2 diabetes.

3. Pistachios

160 calories 13 g fat

Recently reported to have the highest level of LDL-lowering plant sterols by researchers at the Virginia Polytechnic Institute and State University, pistachios are a great source of potassium. They’re also high in monounsaturated fat, with nearly as much as almonds.

4. Peanuts

170 calories 14 g fat

Research finds that these legumes (they’re not actually nuts) are a good choice for keeping cholesterol levels at bay. These impostors also provide more protein (7 grams per serving) than true nuts do.

5. Hazelnuts

180 calories 17 g fat

Along with one of the highest ratios of good fat to bad, hazelnuts are packed with folate, a vitamin that protects against birth defects and possibly cancer and heart disease.

6. Pecans

200 calories 20 g fat

A good choice for fighting high cholesterol — they’re high in unsaturated fat and lower in bad saturated fat than other nuts.