Can Eating Nuts Help You Lose Weight?

Nuts are a great source of essential minerals such as manganese, potassium, calcium, iron, magnesium, zinc, fluoride, and selenium. They also contain vitamin E, B-complex vitamins, and other antioxidants. Other minerals found in nuts include plant iron, copper, and phosphorus. Certain nuts and seeds are particularly rich in minerals such as magnesium, zinc, manganese, copper, selenium, and phosphorus. Nuts are also great sources of folic acid.

Nuts are a delicious snack that are crunchy and nutritious.

They’re a great source of:

fiber

antioxidants

vitamins and minerals

healthy fats

protein

There are many benefits of eating nuts, such as Trusted Source supporting healthy body weight and helping to reduce your risk of certain health conditions like heart disease.

Nuts have various textures, flavors, and nutrient profiles. They’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains.

You likely already know that nuts are a nutrient-dense, tasty snack, but can they help you lose weight?

“Nuts are a powerhouse in the nutrition department, being a source of plant based protein, fibre, and healthy fats along with a boost of micronutrients and antioxidants,” says Lauren Manaker, R.D.N. ”Eating nuts has been linked to a slew of health benefits, from supporting heart health to supporting cognitive health and so much more.”

What’s more, Manaker says, several studies have found that nuts may support weight management goals, making them a solid snack choice if you’re looking to shed weight. Below, we take a look into whether this snack time favourite can be a pivotal part of a weight-loss friendly diet.

Are nuts good for weight loss?

That depends on the size of your servings.

Nuts are as calorie dense as they are nutrient dense – and, eating too many may put you into a calorie surplus and cause you to gain weight. You need to be in a calorie deficit, meaning you're burning more calories then you're taking in, to lose weight. As long as you consume nuts in moderation (sticking with just one serving – not the whole bag), their nutrient content may help your weight loss goals.

Nuts can absolutely be helpful for weight loss when incorporated as part of a balanced diet. A 2021 meta-analysis found that those who consumed a higher amount of nuts had a lower body fat, says Zenker. A 2019 study out of Harvard's T.H. Chan School of Public Health had similar findings: increasing daily consumption of nuts lowered long-term weight gain in American adults. Their fibre, protein, and fat content may support weight loss.

“These nutrients help us feel satiated and full, which can lead to decreased likelihood of overeating. Consuming adequate protein during fat loss helps mitigate muscle loss. Fibre not only helps us feel satiated and slows blood sugar spikes, but it also helps keep our gut healthy," says Zenker. And, research suggests that a healthy gut microbiome is associated with better weight loss outcomes, as well as many other health markers.

Are nuts healthy?

Oh yeah.

“Nuts can be a healthy part of your daily diet, as they provide fibre, unsaturated fats, protein, antioxidants, vitamins, and minerals,” says Avery Zenker, R.D., at EverFlex Fitness. Those vitamins and minerals include magnesium, zinc, calcium, iron, selenium, vitamin E, and B-vitamins. Plus, nuts are low in saturated fats, carbohydrates, sugar, and free of trans fat and cholesterol.

Not all nuts are created equal in terms of their micronutrient components, though. “Different types of nuts contain their own set of nutrients and health benefits,” says Zenker. “Most people in the United States don't consume the recommended amount of fiber, magnesium, vitamin E, iron, and B-vitamins,” and nuts can help bridge that nutrition gap.

Nuts also fit into many different dietary patterns that are associated with weight loss, including the Mediterranean diet, Keto diet, vegetarian diet, and plant-based diets. “They’re also a quick and convenient snack that doesn’t take much time to prepare, which makes them a good swap for more processed convenience snacks," Zenker says.