Quick Answers
Nuts are a great addition to smoothies, providing healthy fats, plant-based protein, fiber, vitamins, and minerals. Some of the healthiest nuts to use in smoothies include:
- Almonds – High in vitamin E, magnesium, and antioxidants.
- Walnuts – Rich in omega-3 fatty acids, magnesium, and antioxidants.
- Cashews – Contain heart-healthy monounsaturated fats, iron, and zinc.
- Brazil Nuts – Excellent source of selenium, an important antioxidant.
- Pecans – High in vitamin E, phytosterols, and polyphenols.
- Pistachios – Rich in vitamin B6, copper, and potassium.
- Hazelnuts – Contains vitamin E, folate, magnesium, and manganese.
- Macadamia Nuts – Rich in healthy monounsaturated fats and manganese.
The recommended serving is around 1-2 tablespoons of nuts per smoothie. Be sure to use raw or dry roasted nuts rather than heavily salted varieties. Measure portions carefully as nuts are calorie dense.
Why Add Nuts to Smoothies?
Adding nuts to smoothies provides a variety of health benefits:
1. Healthy Fats
Nuts contain mostly monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol and reduce heart disease risk when eaten in moderation (1, 2).
Almonds, pistachios, pecans, macadamias, and hazelnuts are particularly high in monounsaturated fats. Meanwhile, walnuts contain omega-3 fatty acids called ALA.
2. Plant-Based Protein
Nuts provide plant-based protein to make smoothies more nutritious and filling. Just 2 tablespoons of almonds or peanuts offers 4-7 grams of protein (3).
This makes nuts a great protein source for vegetarians, vegans, or those looking to reduce meat intake.
3. Fiber
Most nuts contain around 2-3 grams of fiber per ounce, contributing to better digestion and heart health (4).
Walnuts and pecans are especially high in fiber at over 6 grams per ounce.
4. Vitamins and Minerals
Nuts contain an array of vitamins and minerals, including (5):
– Vitamin E – Almonds, hazelnuts, pecans
– Magnesium – Almonds, cashews, Brazil nuts
– Potassium – Pistachios, peanuts, pecans
– Iron – Cashews, pistachios, almonds
– Zinc – Cashews, pecans,Brazil nuts
– Selenium – Brazil nuts, walnuts, pecans
These nutrients support immune function, nerve transmission, heart health, blood pressure, and energy levels.
5. Antioxidants
Many nuts are high in polyphenol antioxidants that combat oxidative stress and inflammation in the body (6).
Walnuts, pecans, hazelnuts, pistachios, and almonds have some of the highest antioxidant levels among nuts.
The Top 8 Healthiest Nuts for Smoothies
Based on their nutritional profiles, here are the top nuts to use in smoothies:
1. Almonds
Almonds offer a health trifecta of protein, fiber, and good fats. Just 1 ounce (about 23 almonds) provides (7):
– Protein: 6 grams
– Fiber: 3.5 grams
– Fat: 14 grams (mostly monounsaturated)
– Vitamin E: 37% Daily Value (DV)
– Magnesium: 19% DV
Almonds also contain calcium, potassium, iron, zinc, selenium, and antioxidants like quercetin.
Add 1-2 tablespoons of almonds to smoothies to boost nutrition. Almond butter or almond milk are other options.
2. Walnuts
Walnuts stand out for their omega-3 fatty acids called ALA. One ounce of walnuts offers (8):
– ALA Omega-3s: 2.5 grams
– Protein: 4 grams
– Fiber: 2 grams
– Magnesium: 11% DV
– Vitamin B6: 12% DV
Walnuts also contain biotin, copper, manganese, and antioxidant polyphenols like ellagitannins.
Use 1-2 tablespoons of chopped walnuts per smoothie. Walnut oil can provide omega-3s as well.
3. Cashews
Roasted cashews lend a creamy, nutty flavor to smoothies. One ounce of cashews has (9):
– Protein: 5 grams
– Fiber: 1 gram
– Iron: 11% DV
– Zinc: 15% DV
– Copper: 25% DV
– Magnesium: 20% DV
Cashews are lower in omega-3s than some other nuts but still provide healthy fats, with about 9 grams per ounce.
Add 1-2 tablespoons of cashews to smoothies to amplify nutrition. Cashew butter is another option.
4. Brazil Nuts
Just 2-3 Brazil nuts offer a whopping 120% DV for selenium, a mineral with antioxidant properties (10).
One ounce of Brazil nuts also contains (11):
– Protein: 4 grams
– Magnesium: 26% DV
– Thiamine: 15% DV
– Zinc: 12% DV
Brazil nuts are also rich in copper, vitamin E, and magnesium. Due to their strong selenium content, just 1-2 Brazil nuts are enough per smoothie.
5. Pecans
Pecans contain the most antioxidants among tree nuts (12).
One ounce of pecans offers (13):
– Fiber: 2.7 grams
– Manganese: 41% DV
– Copper: 19% DV
– Thiamine: 17% DV
Pecans are mainly comprised of monounsaturated fat along with smaller amounts of polyunsaturated fat.
Add 1-2 tablespoons of chopped or minced pecans to smoothies. Pecan oil can provide healthy fats as well.
6. Pistachios
Pistachios have a distinctive flavor that enhances smoothies. A one-ounce serving provides (14):
– Protein: 6 grams
– Fiber: 3 grams
– Vitamin B6: 28% DV
– Copper: 30% DV
– Potassium: 10% DV
– Polyphenol antioxidants like luteolin
Use 1-2 tablespoons of shelled, raw pistachios per smoothie. Opt for unsalted when possible.
7. Hazelnuts
Also known as filberts, hazelnuts lend a sweet, nutty flavor to smoothies.
One ounce of hazelnuts contains (15):
– Monounsaturated fat: 12 grams
– Manganese: 96% DV
– Vitamin E: 37% DV
– Folate: 23% DV
– Copper: 24% DV
– Magnesium: 12% DV
Add 1-2 tablespoons of hazelnuts to smoothies to increase healthy fats, antioxidants, vitamins and minerals. Hazelnut butter is another option.
8. Macadamia Nuts
Macadamia nuts contain the highest fat content among tree nuts, with over 75% of their calories coming from fat, mostly the monounsaturated kind (16).
Just one ounce of macadamia nuts offers (17):
– Fat: 22 grams (monounsaturated)
– Protein: 2 grams
– Thiamine: 15% DV
– Manganese: 40% DV
– Copper: 10% DV
Use just 1-2 tablespoons of macadamia nuts per smoothie due to their high calorie content. Macadamia nut oil also provides beneficial fats.
Smoothie Recipe Ideas
Here are some nutritious smoothie recipes that incorporate the healthiest nuts:
Chocolate Almond Smoothie
– 1 banana
– 1 cup almond milk
– 1 tbsp almond butter
– 1 tbsp cacao powder
– 1 tbsp chia seeds
– 1 tbsp almonds
– Ice as needed
Pistachio Power Smoothie
– 1 cup spinach
– 1⁄2 avocado
– 1 tbsp shelled pistachios
– 1 cup unsweetened almond milk
– 1 tbsp honey
– 1⁄2 tsp vanilla extract
– Ice as needed
Pecan Pie Smoothie
– 1 cup unsweetened almond milk
– 1 banana
– 1⁄4 cup pecans
– 1 tbsp maple syrup
– 1⁄2 tsp cinnamon
– 1⁄2 tsp vanilla extract
– Pinch of nutmeg
– Ice as needed
PB and Walnut Smoothie
– 1 banana
– 2 tbsp peanut butter
– 1 tbsp walnuts
– 1 cup milk of choice
– 1 tbsp honey
– 1 tsp flaxseed
– Ice as needed
Maple Cashew Smoothie
– 1⁄2 cup vanilla yogurt
– 1⁄2 cup cashews
– 1⁄2 cup milk of choice
– 2 tbsp maple syrup
– 1 tsp cinnamon
– 1 tsp vanilla extract
– Ice as needed
Hazelnut Mocha Smoothie
– 1 shot espresso
– 1 banana
– 1 tbsp hazelnut butter
– 1 tbsp cocoa powder
– 1 cup milk of choice
– 1 tbsp honey
– Ice as needed
Brazil Nut Smoothie
– 1 cup orange juice
– 1⁄2 cup mango chunks
– 2 Brazil nuts
– 1⁄2 banana
– 1⁄2 cup Greek yogurt
– 1 tsp honey
– Ice as needed
Choosing and Storing Nuts
Follow these tips for selecting and storing nuts:
– Look for raw or dry roasted nuts without added salt or sugar.
– Opt for whole nuts instead of chopped, as surface area impacts oxidation.
– Store nuts in an airtight container in the fridge or freezer to maximize freshness.
– Properly stored, nuts can last for months in the fridge or up to a year in the freezer.
– Avoid nuts that smell rancid or look shriveled, as they may have spoiled.
– Roast nuts at low temperatures (around 170°F or 75°C) to preserve nutrients.
Precautions
While nuts are very healthy, it’s best to enjoy them in moderation:
– Limit portions to 1-2 tablespoons per smoothie as nuts are calorie dense.
– Individuals with nut allergies should avoid nuts and nut products entirely.
– Pregnant women should avoid raw nuts to reduce foodborne illness risks.
– Some people may need to limit high-fiber nuts like almonds and pecans if they experience digestive issues.
– Nuts may trigger migraines in some people due to tyramine content.
– Those with diverticulitis or gallstones may need to avoid nuts. Check with your healthcare provider.
Summary
Nuts are nutritious additions to smoothies, providing ample protein, healthy fats, fiber, vitamins, minerals, and antioxidants. Some of the best nuts to use are almonds, walnuts, cashews, Brazil nuts, pecans, pistachios, hazelnuts, and macadamias. Add 1-2 tablespoons of nuts per smoothie, using raw or dry roasted varieties. Store nuts properly and enjoy them in moderation as part of a healthy diet. With the right nutty touches, you can create smoothies that are both delicious and good for you.