8 Best Nuts for Weight Loss


Almonds are rich in monounsaturated fats, fiber, and protein - all of these nutrients could help you feel fuller for longer, reducing your overall caloric intake. A 28-gram serving of almonds contains around 161 calories, successfully curbing your mid-meal snacking.


Walnuts are known for their high antioxidant activity and significant omega-3 fatty acid content. They help improve gut health and increase feelings of fullness, making them an excellent snack on your weight loss journey. That same serving size of walnuts will give you about 185 calories.


Pistachios are a great source of healthy fats and serve as a perfect snack with about 156 calories per ounce. Their high protein and fiber contents will help keep you satisfied, thus reducing the chances of overeating. Bonus: that act of shelling pistachios can also slow down your eating!

Brazil Nuts

Brazil nuts are packed with selenium, a mineral that may help boost your metabolism and stimulate weight loss. They are calorie-dense, however, a small portion (Namely 6 nuts) gives about 186 calories and makes a quick, satisfying snack.


Cashews pack up to 157 calories per ounce, but also deliver a good amount of magnesium - a mineral known to regulate metabolism and fat burning. They can be enjoyed raw or incorporated into your meals for a delicious crunch.


With almost 176 calories per ounce, hazelnuts are fiber-packed nuggets. They are particularly high in mono- and poly- unsaturated fats (good fats) and might just be the pleasant culinary surprise your weight loss diet needs.

Macadamia Nuts

Although macadamia nuts sit high on the calorie scale at over 200 calories per ounce, they contain a unique combination of healthy fats and fiber that aids satiety. It's important to enjoy this nut in moderation.


Pecans pack a substantial nutritional punch including manganese, which may boost your metabolism. Consuming pecans in moderation, given they carry around 196 calories per ounce, can help you stay full and thereby reduce the desire for high-calorie snacks.

So remember to take portion sizes into account when snacking on these nutritious kernels. Stick to no more than a handful or a 1-ounce serving per day for best results. Add these weight-loss friendly nuts to your diet plans and enjoy your journey towards a healthier, fitter you.