nuts are packed with hearthealthy fats protein vitamins and minerals still some are healthier than others nuts are bitesizes powerhouses packed with hearthealthy fats protein vitamins and minerals but not all nuts are equally nutritious some are high in fat and calories in fact a handfuls can ruin your appetite altogether and although nuts are a healthy choice pairing them with sugary or salty toppings can do more harm than otherwise the good nuts most nuts are similar in calorific value and are a healthy addition to most diets having them in moderation can offer a good mix of omega3 fatty acids protein and fibre and even suppress appetite the lowestcalorie nuts at 160 per ounce are almonds 23 nuts 6 grams protein 14 grams fat cashews 16 to 18 nuts 5 grams protein 13 grams fat and pistachios 49 nuts 6 grams protein 13 grams fat its important these nuts arent packaged or roasted in oil and eaten raw or dryroasted nuts to avoid nuts with highcalorific value are the ones that should be consumed in moderation as theyre still good nuts they differ than their heal thier counterparts by about 40 calories per ounce nuts which have the highest calories include macadamia nuts 10 to 12 nuts 2 grams protein 21 grams fat and pecans 18 to 20 halves 3 grams protein 20 grams fat they have approximately 200 calories per ounce a nutty heart while most nuts contain omega3 fats walnuts have the highest amount of alpha linoleic acid ala which help heart arrhythmias they as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal the brainy nuts high in folate peanuts are ideal for brain development and to protect against cognitive decline peanuts are a must for vegetarians who dont otherwise have access to this mineral through their diet it is also essential for pregnant women who need folate to protect their unborn babies from birth defects cancerfighting nuts creamy brazil nuts are packed with selenium a mineral that may protect against prostate cancer and other diseases but they should be consumed in moderation as too much selenium can lead to type 2 diabetes risk one ounce of brazil nuts 6 nuts contains about 190 calories 19 grams fat and 4 grams protein nuts that the doctor ordered relatively low in calories almonds have more calcium than any other nut making them a great food for overall health plus they are rich in fibre and vitamin e an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and agerelated cognitive decline