Are nuts good for weight loss?
Author: Oksana Aron, M.D. Source: Weight Loss NYC Nov 9, 2026Vegetarian Protein
Nuts are a potent source of vegetarian protein and fiber, however be mindful of their added fat colories. They can be a useful addition to your diet in moderation. Sprinkle some on a salad or can toss into a veggie stir fry for additional protein.
Peanuts, almonds and pistachios are the nuts with the most protein, and they have fiber too. Cashews, walnuts, hazelnuts and Brazil nuts also provide protein and other nutrients.
| (Alphabetical) Nutritional comparison per ounce | |
|---|---|
| Almonds, 23 nuts | 6g protein, 3.5g fiber |
| Brazil nuts, 28g (1-3 nuts) | 4g protein, selenium |
| Cashews, 18 nuts | 4g protein, 1/3 RDA copper |
| Hazelnuts, 21 nuts | 4g protein, 87% RDA manganese |
| Peanuts, 1/4 c | 7g protein, 2g fiber |
| Pistachios | 6g protein, 3g fiber |
| Walnuts, 7 nuts | 4g protein, 2.5g omega-3 |
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Table data compiled from Eatingwell
Labels: diet, nutrition, nutrition facts, weight loss