6 Best Nuts For Weight Loss

by Raksha Hegde last updated -

Eating nuts like cashew nuts and salted almonds are associated with weight gain because of their high calorie and fat content. But recent research has shown that nuts are packed with nutrients and good fats, which help boost overall health. Nuts, when had in moderation, make for a healthy snack option and even help you lose weight. A 2017 study published in the European Journal of Nutrition that evaluated the diet of Europeans across 10 countries between the ages of 25 and 70 found that eating nuts aided in weight loss. So, which are the nuts that you should eat for weight loss? Let’s find out. [1]

Best Nuts For Weight Loss

The nuts that help in weight loss include peanuts, which are technically groundnuts, and tree nuts like almonds, pistachios, hazelnuts, and walnuts. Let us look at the top nuts that aid weight loss in detail.


Peanuts, also known as groundnuts or goobers, may not be the fanciest nuts in the world but they pack a lot of protein and nutrition. A handful of raw peanuts (1 oz or about 28g) has 121 calories, with a little over 7 grams of protein and 4 grams of carbohydrates, according to the USDA. Boiled salted peanuts make for a great high-protein snack; you can also try adding roasted peanuts in your salads or your trail mix. [2]

Different kinds of nuts with a bowl in the centre filled with nuts

Nuts like peanuts, walnuts, and almonds can help you lose weight. Photo Credit: Shutterstock

A 2016 research report, published in the Journal of Food Science and Technology, reveals that peanut products like peanut butter and peanut oil help in long term weight management. The research also shows that peanuts contain bio compounds like resveratrol, phenolic acids, flavonoids and phytosterols that obstruct the cholesterol from foods. [3]


Walnuts are rich in omega-3 fatty acids, protein, copper, and vitamins A and D, making them a power-packed nut. Researchers from the University of California found that a walnut-enriched low-calorie diet had the same favorable effects on weight loss as a standard low-calorie diet. Moreover, while both diets help improve cardiovascular disease risk factors, the walnut-enriched diet helped lower LDL or bad cholesterol and systolic blood pressure. Doctors suggest eating no more than 7 walnuts a day (1 oz), which amounts to 185 calories. [4] [5]


At only 4 calories per kernel, pistachios are a great low-calorie snack option – they probably have the lowest calories in the nuts category. Pistachios are also relatively low in fat, with only 13 grams of fat per ounce. A study, published in the Journal of the American College of Nutrition, found that an afternoon snack of 53 grams of salted pistachios given daily as part of a weight-loss program did not cause weight gain. Additionally, they helped lower the triglycerides in the body. [6] [7]


Almonds help reduce belly fat, according to a research study published in the Journal of the American Heart Association. A randomized 12-week clinical trial revealed that people with high cholesterol were able to decrease overall cholesterol levels as well as abdominal fat after consuming 1.5 oz of almonds every day. The almonds were eaten as a substitution for a high carbohydrate snack. While almonds can be eaten as a snack, you can also add roasted almonds in a salad or smoothies for a different texture and flavor. [8] [9]


Hazelnuts are loaded with fiber and can keep you satiated for longer. They are one of the best nuts to have on hand if you are on a weight-loss program. According to the USDA, a serving of hazelnuts (1 oz) has about 180 calories, 4 grams of protein and carbohydrates each, and almost 3 grams of fiber. They are also rich in minerals such as potassium, calcium, and phosphorous. [10] [11]

Brazil Nuts

One of the best nuts for weight loss as Brazil nuts. A 2017 study conducted by the San Diego State University on the consumption of Brazil nuts found that the people who ate about 5 nuts (28 grams), in addition to their diet, felt full for longer and experienced reduced feelings of hunger. [12]

Nuts For Weight Loss: How Many A Day? 

If you are on a weight-loss program, it is best to eat nuts in moderation so that it aids in weight loss. Nuts are naturally high in calories and fats – the trick is to substitute nuts for a high carbohydrate snack because nuts provide a vast number of nutrients and keep you full for longer. A handful of nuts a day – approximately 5-8 nuts – would be the ideal snack to help you lose weight and boost overall health.

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About the Author

Raksha Hegde is the content director at Organic Facts and helps oversee a team of brilliant, dynamic content writers. She completed her MS in Broadcast Journalism from Boston University, US. A former business news journalist and editor, Raksha followed her passion for wellness to become a certified Yoga teacher and a wellness festival curator. She believes that learning is a life-long process; she did a certificate e-course on “Introduction to Food and Health” in 2019 from Stanford University, US. 

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