Three Dietitians Name Almonds the Healthiest Nut

In a Health article, three clinical dietitians were asked the same question: if they had to choose just one nut, which is healthiest? Despite different nutritional approaches, all three chose almonds. They said almonds stand out for their strong nutritional profile, proven health benefits, and versatility in the kitchen.

Dietitians Janel Bober, Mara Burrows, and Roxana Ehsani all highlighted almonds as one of the most nutrient-dense foods for their size. A 28-gram serving contains about 6 grams of protein, 3.5 grams of fiber, 14 grams of fat, 6 grams of carbohydrates, 164 calories, 48 percent of the recommended daily vitamin E intake, and 18 percent of the recommended daily magnesium intake. The protein helps with satiety and can reduce between-meal snacking.

The article says almonds may also support gut health because their fiber can help encourage beneficial bacteria in the intestines. Those microbes play roles in digestion, nutrient production, and immune function. That growing link between gut health and overall health has made foods that support good bacteria a major focus for researchers.

Almonds were also praised for heart health. Their unsaturated fats may help maintain healthy cholesterol levels, and their vitamin E content acts as a powerful antioxidant that helps protect cells from oxidative damage. Magnesium in almonds also supports blood pressure regulation, blood sugar balance, muscle and nerve function, and energy production.

Ehsani said the combination of healthy fat, protein, and fiber slows stomach emptying and keeps people full longer, making almonds a better snack than sugary treats or processed baked goods. The dietitians also noted how easy they are to use, in yogurt, oatmeal, salads, smoothies, almond butter, or pesto, and recommended pairing a handful with fruit, cheese, or a little dark chocolate.