6 of the Best Nuts for Weight Loss

Nuts don’t exactly have a reputation as a "weight-loss food." They’re high in fat and calories, which are two things many people try to avoid when losing weight. But research suggests that eating nuts regularly doesn’t lead to weight gain and may even support weight loss. This is because nuts are packed with nutrients that keep you full and satisfied. 

While nuts aren’t a magic weight-loss food, they can be a smart addition to a weight-loss plan. Here’s how nuts support weight goals and which types are worth adding to your routine. 

Why are nuts good for weight loss?

Nuts are naturally filling. After eating them, you may feel less hungry, which may help you eat fewer calories overall. 

So, what makes nuts so satisfying and filling? All nuts are packed with: 

• Protein: Protein helps you feel full, increases how many calories your body burns, and reduces your appetite.

• Fiber: Fiber fills you up, decreases calorie absorption, stabilizes your blood sugar, and changes your gut flora.

• Unsaturated fats: The unsaturated fats in nuts slow digestion and trigger fullness signals from your gut. 

• Antioxidants: Nuts are rich in antioxidants, which may reduce inflammation and help your body better manage blood sugar and fat storage. As a result, your body may be less likely to convert excess sugar into stored fat.

This mix of nutrients may help explain why nuts can support weight loss, even though they’re high in calories. 

One review of studies found that people who eat nuts regularly tend to have lower body weight and less body fat than people who don’t eat nuts. Another review found that adding nuts to your diet led to a modest decrease in weight — about half a pound on average. But it’s important to note that the mechanism isn’t entirely clear. Studies also suggest that people who eat nuts tend to have more balanced eating habits and are more physically active. 

There isn’t one type of nut that’s “best” for weight loss. All nuts can be part of a nutritious diet. But each type of nut has some different nutrients and unique health benefits.

Here are six nutrient-dense nuts worth adding to your routine.

1. Almonds

Almonds are nutrient dense and have more belly-filling protein and fiber than any other tree nut. And they may have a specific benefit for body composition. 

In one study, people who added almonds to a reduced-calorie diet lost more belly fat than those whose diet didn’t include almonds. In another study, replacing a snack with almonds — without changing total calories — didn’t lead to more overall weight loss, but it did help reduce belly fat.

Almonds are also high in vitamin E, an antioxidant that protects your cells from damage and plays an important role in immune health.

2. Walnuts

Walnuts’ standout nutrient is omega-3 fatty acids, a type of healthy fat that’s usually found in oily fish. For people who follow a plant-based diet, walnuts are one of the best plant-based sources of omega-3s. These healthy fats may reduce inflammation and support blood sugar regulation, which can support overall weight management.

Walnuts are also especially high in antioxidants that may boost brain health. Some research suggests that people who eat walnuts regularly may have a lower risk of depression and slower age-related cognitive decline. Improved mental health may indirectly benefit weight because mood, stress, and appetite are closely linked.

3. Pistachios

Pistachios may be tiny, but like all nuts they’re full of nutrients that can help with weight loss. 

Buying pistachios in the shell may help. In one study, people who snacked on in-shell pistachios ate 41% fewer calories than those who ate shelled pistachios. This is likely because shelling each nut slows you down, giving your body more time to register fullness. And the empty pistachio shells can serve as a visual cue of how much you’ve eaten. This may help you stick to a reasonable portion. 

Pistachios are also a great source of vitamins and minerals such as magnesium, potassium, and vitamin B6. They’re also high in melatonin, a hormone that has a key role in sleep. If you’re looking for a nighttime snack, try a handful of pistachios. 

4. Brazil nuts

Brazil nuts are native to the Amazon rainforest. Technically, Brazil nuts are seeds. But they’re categorized as a nut because of how they look and how they’re used. 

Brazil nuts are the richest food source of selenium. This essential nutrient acts as an antioxidant that may help reduce inflammation linked to obesity. Selenium also supports healthy thyroid function. Since an underactive thyroid can contribute to weight gain, getting enough selenium may indirectly support weight management.

Even though Brazil nuts are nutritious, it’s important to stick to very small quantities. The tolerable upper limit (UL) for selenium is 400 mcg per day. A single Brazil nut has 68 mcg to 91 mcg of selenium. Because of this, it’s best to eat only about 4 to 5 Brazil nuts per day. 

Brazil nuts are also an excellent source of magnesium, phosphorus, and vitamin E. 

5. Cashews

Cashews are one of the most popular types of nuts in the world thanks to their creamy texture and mild, slightly sweet flavor. 

Like all nuts, cashews contain fats, protein, and fiber that can help you feel full. But studies looking specifically at cashews and weight have been mixed. One small study found that adding cashews to a calorie-restricted diet was linked to a decrease in body fat. But a larger review of multiple studies found that cashews had no effect on weight, body composition, or blood sugar levels. 

Still, cashews can be a nutrient-rich addition to a balanced diet. Compared to other nuts, they are higher in iron, vitamin K, and zinc. They’re also higher in carbohydrates, which provide your body with energy.

6. Peanuts

Peanuts are technically a legume, like beans and lentils. But they’re used like nuts and have many of the same nutrients. In fact, peanuts have even more protein than any tree nut.

There isn’t much research specifically on peanuts and weight loss. But even if they don’t help with weight loss, eating peanuts in moderation can add protein without contributing to weight gain. 

Peanuts also contain more folate and niacin than any other nut. Folate is required to help make DNA, and niacin helps your body turn food into energy.

Nuts for weight loss: Nutrient comparison

Below is a comparison of nutrients in a 1-oz serving of different types of nuts. 

How to eat nuts for weight loss

If your goal is weight loss, you can incorporate nuts into your diet by: 

• Swapping in nuts for less filling snacks like chips or crackers

• Being mindful of portions by aiming for about 1 oz per serving

• Adding nuts to foods you already eat, such as yogurt, salads, oatmeal, and grains

• Using nut butter as a creamy add-in for smoothies, dressings, and sauces

• Keeping an eye on sodium by choosing unsalted or lightly salted nuts

• Avoiding high-sugar versions like candied or honey-roasted nuts

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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