We Asked 3 Dietitians To Name the Healthiest Nut—They All Picked the Same One

61Every nut offers benefits, but experts said one has the best nutritional profile.Credit: Ayman Hussain / Getty ImagesFact checked by Nick Blackmer

Why this matters: Almonds are the healthiest nut, thanks to their protein, fiber, healthy fats, and essential nutrients.

What you can do: Snack on a handful of almonds or add them to meals like oatmeal, yogurt, and salads.

The payoff: Eating almonds regularly can support your gut and heart health and help keep you satisfied.

Nuts are portable, nutritious, and versatile—they’re the perfect choice for a quick snack or a healthy topping. But with so many options out there, which nut should be your go-to? We asked dietitians the same question—here’s what they said.

The dietitians HEALTH spoke with agreed that almonds are the healthiest nut to eat.

“In terms of nutrition, flexibility, and opportunity, it would have to be almonds,” said registered dietitian Janelle Bober, MS, RDN.

Another registered dietitian, Mara Burroughs, DCN, RD, agreed: “Almonds are my favorite nut due to the plethora of health benefits they provide.”

Dietitians love almonds for their impressive nutrition profile, potential health benefits, and versatility.

“Almonds are a good source of plant-based protein, providing roughly 6 grams per 1-ounce serving, exceeding the protein content of many other tree nuts, including cashews and walnuts,” said Burroughs.Almonds also have gut-health benefits: “They are a good source of fiber, which aids digestion and promotes regularity,” said Burroughs. Research shows that eating almonds can increase the growth of beneficial bacteria in your gut that support digestive health.

Additionally, almonds stand out for their high levels of heart-healthy unsaturated fats and vitamin E, a nutrient that protects cells from oxidative stress. Studies show that people who eat more foods rich in healthy fats and vitamin E, like almonds, have a lower risk of developing heart disease.

Almonds are also a good source of magnesium, a mineral needed for healthy blood pressure and blood sugar regulation.

“The trio of nutrients—the fat, fiber, and protein—helps keep you feeling full for longer,” Roxana Ehsani, MS, RD, CSSD, LDN, a sports dietitian, told HEALTH.

Along with their health benefits, almonds are delicious and incredibly versatile, fitting into both sweet and savory recipes.

Almonds are packed with nutrients. Here’s the nutrition breakdown for a 1-ounce serving of almonds:

Vitamin E: 7.26 milligrams (mg), 48% of the Daily Value (DV)