Best Nuts for Weight Loss

Best Nuts for Weight Loss - mixed nuts

The best nuts for weight loss are the raw nuts you want to eat that have the least sugar and most fiber. The Raw Nuts Weight Loss (WL) Ranking chart sorts nuts by WL Ranking. The best raw nuts for WL have the lowest WL Ranking.

Estimated reading time: 3 minutes

Best Weight Loss Nut

The chart shows Almonds have the lowest WL Ranking. You calculate WL Ranking with the formula: Sugars – Fiber. Learn more about the health benefits of this Sugar Minus Fiber Differential. For example, 100 grams of almonds has 4.4 grams of sugar minus 13 grams of fiber equals a negative 8.6 WL Ranking. Thus, almonds are the best WL nuts out of the nine raw nuts in the chart. 

However, if you do not like almonds, pecans and hazelnuts are the second-best.

Raw Nuts Weight Loss Rankings

Raw Nuts Serving Size

The chart uses a standard serving size of 100 grams for all raw nuts. However, the nutrition label on a container of almonds might say 30 grams per serving. Thus, 100 grams is over three servings of almonds. Unless you are eating raw nuts as a meal, you will probably not eat 100 grams of nuts at one time. 

Worst Raw Nut for Weight Loss

The worst raw nut for weight loss has the highest WL Ranking. Cashew nuts have WL Ranking of 2.6, and this amount is higher than any other nut. Thus, cashews are the worst weight loss nut. 

Worst Raw Nut for Weight Loss Cashews
Cashews are the worst nut for weight loss.

A Healthy Mix of Nuts

Hand full of mixed nuts

If you like eating cashews, consuming a smaller portion will help you lose weight. You might consider mixing cashews with other nuts. For example, you might add fewer cashews and more almonds to your nut mix.

You can use the chart as a guide to mixing your nuts. For example, add more nuts with a lower WL Ranking and fewer nuts with a higher WL Ranking. You could mix your nuts using the ratio of one cashew, two peanuts, and three almonds- for example, five cashews, ten peanuts, and fifteen almonds.

Take the Nuts Quiz

Select your answers and submit quiz for results.

What is the best nut for weight loss?
What is the worst nut for weight loss?

Nut Nutrition

Nuts are a good source of protein and rich in unsaturated (healthy) fatty acids, such as monounsaturated fatty acids. (PubMed) In addition to eating healthy nuts such as almonds, pecans, and hazelnuts, discover which berries and apples are best for weight loss.

Your Favorite Nut Survey

Select your favorite nut and submit survey to view results.

What is your favorite nut?


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