If you’ve ever been told to avoid nuts because they’re “high in calories,” you might want to reconsider the question as to whether you can become obese by eating nuts.  Nuts have been a tool for human nutrition for centuries, providing essential nutrients, healthy fats, and an energy-dense food source that has fueled civilizations. The idea that eating nuts leads to weight gain is a myth—studies show that nut consumption is actually associated with good weight management, metabolic health, and longevity.

Why Nuts Are a Nutritional Powerhouse

✅ Healthy Fats – Primarily mono and polyunsaturated fats, which support heart health and reduce inflammation.

✅ Protein – A great plant-based protein source, supporting muscle growth and repair.

✅ Fiber – Aids digestion, stabilizes blood sugar, and promotes satiety.

✅ Vitamins & Minerals – Rich in vitamin E, magnesium, zinc, selenium, and B vitamins, all crucial for immunity, energy production, and brain function.

✅ Antioxidants – Help combat oxidative stress and inflammation, reducing the risk of chronic disease.

Types of Nuts & Their Nutritional Benefits

Per 28G serving

🥜 Almonds
• Calories: 164
• Protein: 6g
• Fat: 14g (9g monounsaturated)
• Carbs: 6g (3.5g fiber)
• Vitamin E, Magnesium, Calcium
• Supports heart health, improves cholesterol levels, and aids weight management.

🌰 Walnuts

• Calories: 185
• Protein: 4g
• Fat: 18g (13g polyunsaturated)
• Carbs: 4g (2g fiber)
• Omega-3s (ALA), Copper, Manganese
• Supports brain health, reduces inflammation, and promotes heart health.

🥜 Cashews

• Calories: 157
• Protein: 5g
• Fat: 12g (7g monounsaturated)
• Carbs: 9g (1g fiber)
• Iron, Zinc, Copper
• Great for immune function, bone health, and energy production.

🌰 Pistachios

• Calories: 159
• Protein: 6g
• Fat: 13g (7g monounsaturated)
• Carbs: 8g (3g fiber)
• Vitamin B6, Potassium, Phosphorus
• Supports heart health, aids digestion, and helps with blood sugar regulation.

🥜 Brazil Nuts

• Calories: 187
• Protein: 4g
• Fat: 19g (7g monounsaturated)
• Carbs: 3g (2g fiber)
• Selenium (over 100% RDI per nut), Magnesium, Zinc
• Powerful antioxidant support, great for thyroid health.

🥜 Hazelnuts

• Calories: 178
• Protein: 4g
• Fat: 17g (13g monounsaturated)
• Carbs: 5g (2.7g fiber)
• Vitamin E, Manganese, Copper
• Great for skin, brain health, and heart function.

Do Nuts Make You Fat? NO.

Despite their calorie content, research consistently shows that nut eaters have a lower BMI and better metabolic health. Why?

• They’re highly satiating – Nuts keep you full, reducing overall calorie intake.

• They increase thermogenesis – The body burns more calories digesting nuts due to their fiber and protein.

• Not all fats are absorbed – Some of the fat in nuts passes through digestion without being absorbed.

Chef James takeaway 🥡

Ignore the outdated idea that you will become obese from eating nuts and fear of calories, and focus on the bigger picture: quality, nutrient-dense foods that support longevity.