Nuts are extremely healthy, as they’re packed full of nutrients and antioxidants.
In fact, they have been linked to a wide range of health benefits, including protection against heart disease and diabetes.
However, they’re also high in fat and calories, causing many people to avoid nuts out of fear that they are fattening.
This article looks at the evidence to determine whether nuts are weight loss friendly or fattening.
Nuts Are High in Fat And Calories
Nuts are high in calories.
This is because a large part of them is fat, which is a concentrated source of energy. One gram of fat contains 9 calories, while one gram of carbs or protein contains just 4 calories.
Nuts contain mostly unsaturated fat. This type of fat is associated with protection against many different diseases, such as heart disease.
The calorie and fat contents per one-ounce (28-gram) serving of some commonly eaten nuts are shown below:
- Walnuts: 183 calories and 18 grams of fat
- Brazil nuts: 184 calories and 19 grams of fat
- Almonds: 161 calories and 14 grams of fat
- Pistachios: 156 calories and 12 grams of fat
- Cashews: 155 calories and 12 grams fat
Because they are high in fat and calories, many people assume that adding nuts to their diet will lead to weight gain.
However, as discussed below, scientific studies do not support this.