Nuts are more than just a salty, crunchy treat — they're also surprisingly nutritious. Packed with plant-based protein, fiber, and essential vitamins and minerals, they make a smart snack choice.

According to dietitian Natalie Rizzo, nuts are rich in heart-healthy unsaturated fats, vitamin E, folate, B vitamins, and magnesium.

Each nut has a unique nutrient profile. For example, Brazil nuts are rich in selenium, while almonds are loaded with magnesium. Rizzo recommends mixing different nuts to benefit from a variety of micronutrients.

If you're looking for high-protein options, almonds, pistachios, and peanuts top the list. Almonds and pistachios provide about 6 grams of protein per ounce, while peanuts — technically a legume — offer around 7 grams.

These also deliver fiber and antioxidants that support eye, skin, and heart health.

While nutritious, nuts are calorie-dense, so stick to a one-ounce serving. Use them to top salads, oatmeal, or grain bowls, or try nut butters on toast. Just be sure to choose nut butters without added sugar or oils for the healthiest option.