12 Best Nuts and Seeds for Healthy Snacking
Nuts and seeds are nature's perfect portable snack. Rich in healthy fats, protein, and fiber, they keep you satisfied between meals and provide essential nutrients like vitamin E, magnesium, and zinc. The trick is portion control since nuts are calorie-dense. Here are the best options for smart snacking.
The Rankings
Chia Seeds
Providing 4.7g protein and 10.0g fiber per 1 oz (28g), chia seeds is a nutrient-dense snack that keeps hunger at bay.
Pumpkin Seeds
Providing 5.3g protein and 5.2g fiber per 1 oz (28g), pumpkin seeds is a nutrient-dense snack that keeps hunger at bay.
Almond Butter
Providing 6.8g protein and 3.3g fiber per 2 tbsp (32g), almond butter is a nutrient-dense snack that keeps hunger at bay.
Almonds
Providing 6.0g protein and 3.5g fiber per 1 oz (28g), almonds is a nutrient-dense snack that keeps hunger at bay.
Peanuts
Providing 7.3g protein and 2.4g fiber per 1 oz (28g), peanuts is a nutrient-dense snack that keeps hunger at bay.
Sunflower Seeds
Providing 5.5g protein and 3.2g fiber per 1 oz (28g), sunflower seeds is a nutrient-dense snack that keeps hunger at bay.
Peanut Butter
Providing 8.0g protein and 1.9g fiber per 2 tbsp (32g), peanut butter is a nutrient-dense snack that keeps hunger at bay.
Pistachios
Providing 5.7g protein and 2.9g fiber per 1 oz (28g), pistachios is a nutrient-dense snack that keeps hunger at bay.
Hazelnuts
Providing 4.2g protein and 2.7g fiber per 1 oz (28g), hazelnuts is a nutrient-dense snack that keeps hunger at bay.
Flax Seeds
Providing 1.9g protein and 2.8g fiber per 1 tbsp (10g), flax seeds is a nutrient-dense snack that keeps hunger at bay.
Brazil Nuts
Providing 4.1g protein and 2.1g fiber per 1 oz (28g), brazil nuts is a nutrient-dense snack that keeps hunger at bay.
Walnuts
Providing 4.3g protein and 1.9g fiber per 1 oz (28g), walnuts is a nutrient-dense snack that keeps hunger at bay.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🫐 Chia Seeds | 137 | 4.7g | 12.0g | 8.7g | 10.0g |
| 2 | 🫐 Pumpkin Seeds | 126 | 5.3g | 15.0g | 5.5g | 5.2g |
| 3 | 🥜 Almond Butter | 196 | 6.8g | 6.1g | 18.0g | 3.3g |
| 4 | 🥜 Almonds | 164 | 6.0g | 6.1g | 14.0g | 3.5g |
| 5 | 🥜 Peanuts | 161 | 7.3g | 4.6g | 14.0g | 2.4g |
| 6 | 🌻 Sunflower Seeds | 165 | 5.5g | 6.5g | 14.0g | 3.2g |
| 7 | 🥜 Peanut Butter | 188 | 8.0g | 6.3g | 16.0g | 1.9g |
| 8 | 🥜 Pistachios | 159 | 5.7g | 7.7g | 13.0g | 2.9g |
| 9 | 🥜 Hazelnuts | 178 | 4.2g | 4.7g | 17.0g | 2.7g |
| 10 | 🫐 Flax Seeds | 55 | 1.9g | 3.0g | 4.3g | 2.8g |
| 11 | 🥜 Brazil Nuts | 186 | 4.1g | 3.5g | 19.0g | 2.1g |
| 12 | 🥜 Walnuts | 185 | 4.3g | 3.9g | 18.0g | 1.9g |
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Summary and Recommendations
The foods listed above represent some of the best choices for nuts for snacking. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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