Protein per ounce: 2.6 grams

A key ingredient in many desserts, this nut also adds oomph to salads and baked oatmeal, while introducing a few health benefits. “Pecans are rich in oleic acid, a heart-healthy monounsaturated fat also found in olive oil. Oleic acid has been shown to help reduce inflammation and lower the risk of heart disease and type 2 diabetes,” says Cassetty.

“What’s also interesting is that regular pecan consumption may help protect your heart, especially after eating meals high in saturated fat. Research shows that people who snacked on pecans daily for four weeks had lower total cholesterol, LDL cholesterol, and triglycerides, even after eating a high-saturated fat meal. They also had lower oxidative stress—which contributes to heart disease—and didn’t gain weight or body fat despite adding more than 450 calories worth of pecans to their diet,” says Cassetty