Key Takeaways
- Pistachios take the crown as the healthiest nut, thanks to their high protein, fiber, and antioxidant content that supports blood sugar balance and gut health, and reduces inflammation.
- One ounce delivers nearly 6 grams of protein, making pistachios one of the most protein-rich nuts and a steady energy-booster throughout the day.
- Small servings go a long way, and adding a handful to meals (like yogurt, stir-fry, or snacks) boosts flavor, crunch, and nutrition without breaking the bank.
When you get a hankering for something quick and filling, snacks are the answer. But with a plethora of options on the market, satiating doesn’t always mean healthy. That’s why nuts are a dietitian-approved middle ground: “Nuts are a powerhouse food group because they’re rich in healthy fats and essential nutrients, and they’re an easy win for plant-based eaters or those just trying to get more protein throughout the day,” says certified nutritionist Carrie Lupoli. “Plus, they add a satisfying crunch to any meal.” While all nuts are good for you, we asked a registered dietitian to pick the healthiest nut—and lucky for us, it’s also delicious.
The Healthiest Nut, According to a Dietitian
While all nuts serve a healthy purpose—like boosting fiber and protein, and stabilizing blood sugar—pistachios are Lupoli’s standout choice for the healthiest nut. “Pistachios are one of the highest-protein nuts, with nearly 6 grams per ounce, which makes them a fantastic option for keeping blood sugar stable and energy levels consistent throughout the day,” she says. “They’re also rich in antioxidants and fiber to support gut health and reduce inflammation.” One cup of pistachios packs 25 grams of protein, providing at least a quarter of the daily recommended value.
To help you incorporate more pistachios into your diet, we asked Lupoli for suggested ways to eat more of her favorite nut.
How to Eat More Nuts
“I like to use a small handful of nuts as my fat source in meals or snacks, always paired with a protein and carb to help balance my blood sugar,” Lupoli says. “One of my favorite quick, no-brainer breakfasts: Greek yogurt, fresh berries, and chopped pistachios sprinkled on top. It gives you that satisfying crunch without the added sugar of granola, and it keeps your energy steady all morning.” But if you’re just not a fan of pistachios, Lupoli has an alternate suggestion as well.
“I also love tossing cashews into a stir-fry or pairing nut butter and apple slices with turkey roll-ups,” she says. Or, you can replace pistachios or cashews with your nut of choice. Because as Lupoli emphasizes, “yes, nuts can be a little pricey, but you don’t need a lot—just a small amount used intentionally goes a long way in fueling your body well.”
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