Love It, Like It, Hate It: Nuts & Seeds

Almonds top nearly every “superfood” list, but the reality is that all types of nuts and seeds are good for us.  But with more and more variations of flavors and coatings added to nuts and seeds, not all of them are so great.  In today’s Love it, Like it, Hate it, we’re Getting the Skinny on the best & worst of nuts & seeds.

  • All types of nuts & seeds are rich in vitamins, minerals, antioxidants
  • Each type of nut/seed has standout nutrients, so best bet is to rotate your selection, to get maximal nutritional benefit.
  • Roasting doesn’t affect the calories or fat content, though high roasting temperatures can decrease the natural enzyme content.
  • Just keep in mind that a one-ounce serving has 160 to 200 calories, so it’s key to keep servings in check. Look for one-ounce single-serving packets if portion control is a challenge.


Love it!

Any type of nuts/seeds, raw or roasted, lightly salted or no salt added

Top picks:

Sunflower seeds & pistachios, particularly since shells offer built-in portion control.  Plus, sunflower seeds are one of top food sources of vitamin E, and pistachios are high in potassium (one ounce has as much potassium as a small banana)

Pecans (highest antioxidant content of any type of nut/seed)

Almonds (highest in fiber and iron)



Like it!

Vanilla or Cocoa dusted (low in sugar but artificially sweetened)

Savory-seasoned (Chili, wasabi, BBQ, etc) – typically lower in sugar than sweet flavors, and not too high in sodium



Hate it!

Sugar, Honey- or Maple-glazed, or Chocolate-covered – many have at least twice as much sugar (added sugar) as plain old nuts & seeds.