What is the healthiest way to eat nuts? Your guide to optimal nutrition

October 7, 2025 •

4 min read

A 2020 study found that individuals who increased their nut consumption saw a reduced risk of cardiovascular disease. For those aiming to replicate these health benefits, understanding what is the healthiest way to eat nuts is crucial, as preparation methods and consumption habits can significantly impact their nutritional profile.

Quick Summary

The healthiest approach to eating nuts involves opting for raw or dry-roasted, unsalted varieties, controlling portions, and incorporating them into a balanced diet to benefit heart health and manage weight.

Key Points

Choose Raw or Dry-Roasted: Avoid nuts roasted in oil or covered in salt and sugar to maximize health benefits and prevent the intake of unhealthy additives.
Practice Portion Control: Due to their calorie density, stick to a serving size of about one ounce, or a small handful, to help manage weight.
Integrate Variety: Mix different types of nuts, like walnuts, almonds, and pistachios, to gain a wider range of vitamins, minerals, and antioxidants.
Consider Soaking: Soaking nuts, though not definitively proven for all types, may improve digestibility and reduce antinutrients for some individuals.
Store Properly: Store nuts in an airtight container in the refrigerator or freezer to prevent the natural oils from spoiling and becoming rancid.
Consume as Part of a Balanced Diet: For optimal heart and overall health, consume nuts in conjunction with other healthy foods and regular exercise.

Nuts are a nutrient-dense food, packed with healthy fats, protein, fiber, vitamins, and minerals that contribute to overall well-being. They have long been celebrated for their heart-healthy properties and ability to help with weight management. However, their healthfulness can be impacted by how they are processed, prepared, and eaten. Choosing the right type of nut and the best method of preparation is key to unlocking their full potential.

Raw vs. Roasted: Which is Healthier?

One of the most common questions revolves around the best preparation method. The primary options are raw, dry-roasted, or oil-roasted. While the differences in overall fat and calorie content are minor, some nutritional variances and other factors exist.

Raw Nuts

Maximum Nutrient Retention: Raw nuts retain all their natural nutrients, including heat-sensitive ones like vitamin E and certain antioxidants.
No Additives: Raw nuts are free from added salts, oils, or sugars, making them the purest and most natural option.
Potential Contaminants: Raw nuts can carry potentially harmful bacteria, such as Salmonella. However, proper handling and sourcing from reputable suppliers minimizes this risk.

Dry-Roasted Nuts

Enhanced Flavor: Dry roasting enhances the flavor and crunchy texture, making nuts more appealing to some palates.
Better Safety Profile: The roasting process can reduce the risk of bacterial contamination that may be present in raw nuts.
Minimal Nutrient Loss: When roasted at low-to-medium temperatures, the loss of nutrients is minimal. Some antioxidants might be affected, but key minerals like selenium in Brazil nuts remain stable.

Oil-Roasted Nuts

More Calories: Although nuts don't absorb much extra oil, oil-roasted varieties will have a slightly higher fat and calorie content than their dry-roasted or raw counterparts.
Added Sodium: Store-bought oil-roasted nuts are often heavily salted, which can undermine the heart-health benefits, especially for those with high blood pressure.
Oxidized Fats: The high heat used in commercial oil roasting can cause the polyunsaturated fats to oxidize, creating free radicals that are damaging to cells.

Should You Soak Nuts?

Soaking nuts is a traditional practice thought to improve digestibility and nutrient absorption. The process involves covering raw nuts in water for a period of time, which is believed to break down phytic acid and enzyme inhibitors. While some studies show this is effective in legumes and grains, evidence for tree nuts is less conclusive. Soaking also offers a textural change, often resulting in a creamier, softer nut, and can reduce some of the bitterness from tannins, especially in walnuts.

How to Eat Nuts for Maximum Benefit

Practice Portion Control

Nuts are calorie-dense, so moderation is key, especially for weight management. A standard serving size is about one ounce, or a small handful, which can help promote feelings of fullness and reduce overall food intake. Pre-portioning your nuts into small containers can help manage intake throughout the day.

Choose Unsalted and Unsweetened

Extra salt and sugar add unnecessary calories and can counteract the heart-healthy benefits of nuts. High sodium intake is linked to increased blood pressure, making unsalted nuts the better choice. The added sugars in sweetened or candied nuts provide empty calories with no added nutritional value.

Add Variety to Your Diet

Different nuts offer unique nutrient profiles, so mixing them up provides a wider range of benefits. For example, walnuts are an excellent source of omega-3 fatty acids, while almonds are rich in vitamin E and fiber. Adding various nuts to your diet ensures you get a broader spectrum of vitamins, minerals, and antioxidants.

Incorporating Nuts into Your Meals

Beyond simple snacking, nuts are a versatile ingredient that can be integrated into many dishes:

Breakfast: Sprinkle chopped nuts on oatmeal, yogurt, or add them to smoothies for added protein and healthy fats.
Salads: Use chopped almonds or toasted walnuts as a healthier, crunchier alternative to croutons.
Cooking: Use cashews to make creamy sauces for stir-fries, or blend them into dairy-free alternatives. Walnuts can also be used in place of pine nuts to create a rich pesto.
Nut Butters: Make your own almond or cashew butter at home to control added sugar and salt. Just be mindful of the added ingredients in store-bought versions.

Comparison of Common Nuts


Nut Type	Key Nutrients	Primary Benefit	Portion Size (Approx. 1 oz)
Walnuts	Omega-3s, antioxidants, fiber	Supports heart and brain health	10 whole walnuts or 20 halves
Almonds	Vitamin E, magnesium, fiber	High in fiber and antioxidants, promotes fullness	30 almonds
Pistachios	Protein, potassium, antioxidants	Highest in potassium, good for weight management	49 pistachios
Brazil Nuts	Selenium, magnesium	Just one or two can provide daily selenium needs	10 Brazil nuts
Cashews	Magnesium, zinc, iron	Good source of minerals for bone health	15 cashews

Proper Storage is Crucial

Nuts are rich in oils that can go rancid if not stored correctly, which significantly impacts their flavor and quality. Storing them in the freezer is the best method for long-term freshness. For more immediate use, the refrigerator is a better option than leaving them at room temperature. Always use an airtight container to prevent nuts from absorbing odors from other foods.

Conclusion

The healthiest way to eat nuts is a combination of conscious choice and preparation. Opting for unsalted, raw or dry-roasted varieties is the best way to avoid unnecessary additives and maximize nutritional value. Integrating a variety of nuts into your diet in moderation, while being mindful of portion sizes, ensures you reap the full spectrum of their health benefits. Proper storage in the refrigerator or freezer will also help preserve their freshness and flavor, making them a consistently healthy and delicious part of your diet.

For more information on the impact of diet on heart health, consider exploring resources like the American Heart Association.

Frequently Asked Questions

Both raw and dry-roasted nuts are healthy. Raw nuts retain all their original nutrients, while dry-roasting enhances flavor with minimal nutrient loss, as long as it's done at a low to medium temperature. It is best to avoid oil-roasted nuts, which can have added unhealthy fats and sodium.

Soaking nuts is not necessary but can offer benefits. It may improve digestibility and reduce antinutrients like phytic acid, potentially enhancing mineral absorption. Soaking also softens nuts and can mellow bitter flavors.

A healthy daily serving is typically about one ounce (28 grams), which is roughly a small handful. This portion provides significant nutrients without contributing excessive calories.

All nuts are good for heart health, but some stand out. Walnuts are particularly high in omega-3 fatty acids, while almonds, pistachios, and pecans are also excellent choices for lowering cholesterol and inflammation.

For optimal freshness, store nuts in an airtight container in the refrigerator for up to several months or in the freezer for up to a year. This prevents the delicate oils from going rancid.

Yes, salted nuts are less healthy due to their high sodium content, which can increase blood pressure. Opt for unsalted varieties, especially if you are managing your sodium intake.

Yes, research shows that including nuts in your diet does not lead to weight gain and can actually support weight loss. Their high fiber, protein, and fat content promotes satiety, helping to curb hunger.