What Are The Best Nuts For Weight Loss? Top 5 Lowest in Calories!

By Lily •  Updated: 06/22/21 •  7 min read

There is no question that nuts are healthy. They are an excellent snack because they are high in protein, fiber, and healthy fats. They can also help you feel full for hours! 

However, because nuts are so high in calories, I recommend that you only eat nuts in moderation if you are trying to lose weight. In fact, you might want to cut them out from your diet temporarily until you reach your weight loss goals.

It is also important that you eat the right nuts. Some nuts have more calories than others or are higher in fat content, hindering your weight loss goals. 

So, what are the best nuts for weight loss? Cashews, pistachios, peanuts, almonds and, walnuts. 

Let’s go over why these nuts made the top of the list, and how they can help with your weight-loss goals!

what are the best nuts for weight loss

What Are The Best Nuts For Weight Loss?

It’s important to note that you should only consume raw nuts.

Trail mixes or nut bars that are high in oil and sugar can actually be counterproductive. Added ingredients can ruin the weight loss and fat-burning properties of nuts. 

Below I listed the top 5 nuts from the lowest calorie to the highest calorie content:

Note: the lowest-calorie nuts are chestnuts, with only about 43 calories per ounce! However, because they aren’t easily obtainable at stores year-round or easily paired with other foods, I decided to leave them out of the list for now. 

1. Cashew Nuts: 

Cashews are high in protein, which helps keep your stomach full longer. The longer your stomach is full, the easier it is to avoid mindless snacking on unhealthy items. 

Additionally, these great-tasting nuts can be used in a range of dishes or homemade snacks. 

Aside from high protein, cash nuts also have a good blend of fat and carbohydrates. These two essential items are essential for a regular metabolism rate. 

When metabolism is regulated, healthy weight management is easier to maintain. These nuts may also help with reducing cardiovascular disease. 

1 oz Raw Cashews: about 157 calories, 5.2 g of protein, 0.9 g of fiber

2. Pistachios

Pistachios are a fun nut that features an effective blend of nutrients. The monounsaturated fats and protein help boost weight loss and fat-burning properties. 

The protein in the pistachios can help keep one full longer and avoid snacking on unhealthy items. 

Additionally, shelled pistachios take some time to eat, which can also keep you entertained while you snack. 

Furthermore, the proteins can help build new muscle tissue and provide energy. 

1 oz Raw Pistachios: about 158 calories, 5.8 g of protein, 2.9 g of fiber

3. Peanuts

Peanuts are another nutritious nut that can assist you on your weight loss journey. These nuts are incredibly healthy for you when they are not salted. 

Excess salt can actually cause you to gain water weight. Additionally, peanuts are rich in both monounsaturated fats and poly-unsaturated fats.

Peanuts are lower in calories than other nuts in this list, but they are still rich in proteins, fiber, and carbohydrates. 

This perfect trifecta helps you stay fuller longer. Also, the fact peanuts are quite crunchy requires you to spend more time chewing. 

The longer you chew, the sooner your brain and stomach can communicate that you are satisfied and full. 

1 oz Raw Peanuts: about 161 calories, 7.3 g of protein, 2.4 g of fiber

4. Almonds

Almonds are well known for their health benefits and ability to fit a wide range of nutritional needs in a diet. 

From consuming them raw to creating milk, baking flours, and other items, almonds are delicious and versatile. These nuts are complete with protein, antioxidants, and healthy fats. 

In fact, eating just five almonds a day has been shown to improve weight loss! The L-arginine amino acids found in these nuts help burn fat, while the monounsaturated fats help prevent any desire to overeat unhealthy foods. The fiber and protein in almonds also help keep digestion on track and healthy. 

1 oz Raw Almonds: about 164 calories, 6 g of protein, 3.4 g of fiber

5. Walnuts

Walnuts are incredibly heart-healthy nuts that feature high levels of unsaturated fats. In addition, unsaturated fats in walnuts help improve fat burn, which promotes healthy weight management. 

Walnuts are also known for helping to control appetite. Since there are numerous omega-3 fatty acids in the nut, hunger is suppressed at a higher rate. In addition, the additional plant sterols and vitamins also help to suppress appetite. 

1 oz Raw Walnuts: about 175 calories, 4.3 g of protein, 1.9 g of fiber

Bonus: Brazil Nuts

I wanted to include Brazil nuts as a bonus because of their extraordinary health benefits. 

Brazil nuts are an excellent source of L-arginine, selenium, magnesium, phosphorus, and thiamine. Each of these nutritional elements is known for assistance with weight loss and improving fat-burning properties. 

These nuts have a wonderful blend of fiber and protein, which help reduce snacking, allow one to feel fuller longer, and regulate their metabolism. 

1 oz Raw Brazil Nuts: about 186 calories, 4.1 g of protein, 2.1 g of fiber

The Worst Nuts For Weight Loss

The following 3 types of nuts are the highest in calories:

  1. 1 oz Raw Macadamia Nuts: about 204 calories
  2. 1 oz Raw Pecans: about 196 calories
  3. 1 oz Raw Pine Nuts: about 191 calories

How Many Nuts To Eat A Day To Lose Weight

While delicious, nuts are not your friend when it comes to losing weight. Therefore I suggest that you don’t eat more than a handful of nuts

To avoid eating too many nuts, it is best to keep them out of sight or keep them in a hard-to-reach place like on top of the fridge or in the pantry. 

Another tip is not to buy big bags of nuts like the ones sold at Costco. You will mindlessly eat out of the bag and consume hundreds of calories.

That way, when hunger strikes, it won’t be as easy for you to give in to temptation! See below for the recommended serving sizes.

“When eaten in moderation [nuts] help to combat overeating and hunger due to their fiber and protein content. Keep an eye on your portion sizes and you’ll do just fine.”

From the book Master Your Metabolism by Jillian Michaels
nuts serving sizes calories
Source: calorieking.com

Tips For Buying The Best Nuts

When it comes to shopping for the best nuts for your weight loss journey, consider the following tips:

After you purchase the nuts, make sure you store them properly. You can keep shelled nuts at room temperature in air-tight containers for a few months. If you plan on refrigerating them, expect them to last up to six months. Frozen nuts will last up to one to two years!


The downside of nuts is that they have a high-calorie content. So if you’re trying to lose weight or maintain your current weight, it’s best to eat them sparingly. 

Nuts can keep your taste buds satisfied and help your digestive system work the way it is intended. The blend of amino acids, unsaturated fats, fiber, and protein truly make nuts a great snack. 

What Are The Best Nuts For Weight Loss? So, if you still want to eat nuts for their health benefits, stick with almonds, walnuts, pistachios, peanuts, cashews, and Brazil nuts. They’re one of the lowest in calories.

Which nuts are your favorite, and how often do you eat nuts when on weight loss mode?


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.