by Isadora Baum

Generally, all nuts are good sources of healthy monounsaturated fats, protein, fiber, and many different vitamins, minerals and antioxidants, says dietitian <a href="https://www.onceuponapumpkinrd.com/" id="a6bb4e00-ba1b-3f4e-a4b2-0f57ba01afc0"> Maggie Michalczyk </a> , RD.

Many of us dont <a href="https://www.womenshealthmag.com/food/a19967218/foods-high-in-fiber/" id="2cc7e841-961b-3121-a1ec-02804b01f09f"> get enough fiber </a> , so eating more nuts is an easy way to get more of it, she says. Plus, many types of nuts are good sources of magnesium, another nutrient many people fall short on.

Another perk: Eating more nuts can support your heart by helping to lower bad cholesterol and increase good cholesterol.

Whatever type of nuts you choose, theyre a super portable and versatile food. There are so many ways to use nuts, whether as a snack, in nut butter, as a crunchy salad-topper, or as chicken or fish breading, suggests Michalczyk.

Basically, you cant go wrongso feel free to mix up your nut game. Here are 10 super-healthy picks to load up on, from almonds and beyond.

High Angle View Of Almonds On White Background

Okay, yes, there's a reason almonds get so much health hype. In addition to being a solid source of fiber and protein, almonds have also been shown to help <a href="https://www.womenshealthmag.com/food/a19897232/benefits-of-almonds/" id="65a89726-6570-3e91-ae80-7cffcad6aded"> lower inflammation in the body and help you maintain a healthy weight </a> . (Some of those inflammation benefits may stem from the fact that almonds are <a href="https://www.womenshealthmag.com/uk/food/healthy-eating/a29544366/almond-benefits/" id="0bd0815e-c9f8-3116-a1e1-2de63c20dae7"> high in vitamin E </a> . One serving provides 60 percent of your daily needs!)

Some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5840774/" id="96bdfc8c-4fad-390e-a055-e0c793142115"> research </a> has even linked eating almonds with a decreased risk of developing colon cancer.

Just note that a one-ounce serving of almonds comes out to about 24 nuts, so keep an eye on your portions.

Per 1-ounce serving: 164 calories, 14 g fat (1 g sat fat), 6 g carbs, 1 g sugar, 3.5 g fiber, 6 g protein

These nuts pack in plenty of selenium, a mineral involved in thyroid hormone production and thats crucial in antioxidant function for processes that protect us against cancer, says dietitian <a href="https://www.kellyjonesnutrition.com/" id="3df7830c-dea8-35e2-aae7-8f64451bd359"> Kelly R. Jones </a> , RD. It's also great for hair skin and nail health.

"One study even showed an immediate impact on blood cholesterol improvements within nine hours of ingestion, she says.

Take note, though: These are big-ass nuts. You only need to eat two or three a day to get the benefits, so dont eat a whole handful of them like you would almonds.

Per 1-ounce serving: 187 calories, 19 g fat (4.5 g sat fat), 3 g carbs, 0 g sugar, 2 g fiber, 4 g protein

Cashews have more iron than any other nut," says Jones. "With iron being the most common nutrient deficiency, more people should include them in their diets.

The creamy texture of cashews also make them a great <a href="https://www.womenshealthmag.com/food/g27472332/best-non-dairy-milk/" id="74d9835e-1d11-3ae9-aad2-a29e524f4dc1"> dairy replacement </a> , Jones says. Try using ground salted cashews as a substitute for Parmesan.

Per 1-ounce serving: 160 calories, 12 g fat (2 g sat fat), 9 g carbs, 1 g sugar, 2 g fiber, 5 g protein

Generally associated with cookies, macadamias are highly underrated. Macadamia nuts are high in thiamin (a.k.a. vitamin B1), manganese, and copper, and contain healthy monounsaturated fat, the kind found in avocados and olive oil, says Michalczyk.

They are also great in salads or as a more nutritious coating for chicken or fish, she says.

Per 1-ounce serving: 204 calories, 21 g fat (0 g sat fat), 3.9 g carbs, 1 g sugar, 2 g fiber, 2.4 g protein

Peanuts, though actually not a nut at all, but rather part of the legume family, are a good source of protein and many different vitamins and minerals, such as magnesium and phosphorus, says Michalczyk.

Yes, you can reap their benefits by eating peanut butter, but try not to go at the jar with a spoon. Keep in mind that peanut butter is high in calories, so stick to the serving size of two tablespoons, Michalczyk says.

Per 1-ounce serving: 161 calories, 0.4 g fat (0 g sat fat), 4.5 g carbs, 1 g sugar, 2 g fiber, 7 g protein

These little green gems make a great snack or salad-topper because of their high nutrient and antioxidant content, Michalczyk says. They're one of the nuts with the highest concentration of the antioxidants lutein and zeaxanthin, both of which promote eye health.

Even better: Behavioral research has shown that it takes you longer to de-shell pistachios, so you are likely to eat less of them, she adds.

Per 1-ounce serving: 159 calories, 12.8 g fat (0 g sat fat), 7.7 g carbs, 2.1 g sugar, 3 g fiber, 5.7 g protein

Walnuts are a super plant source of omega-3 fatty acids, which are essential in our diet and help to reduce the risk of heart disease, says Michalczyk.

Though theyre a little higher in calories and fat than other nuts, they contain healthy fat that the body needs (and which helps you stay fuller for longer), she says.

Add walnuts to banana bread or oatmeal, or snack on 'em plain.

Per 1-ounce serving: 220 calories, 22 g fat (0 g sat fat), 5 g carbs, 1 g sugar, 2 g fiber, 5 g protein

Pecans are one of the best known dietary sources of vitamin E," says Michalczyk. "They are also a great source of thiamin, a B vitamin that plays a key role in energy metabolism.

You can use them in yogurt, oatmeal, soups, veggie sides, and more. Fall is the perfect time to sprinkle them on just about everything, Michalczyk says.

Per 1-ounce serving: 196 calories, 20 g fat (0 g sat fat), 3 g carbs, 1 g sugar, 2 g fiber, 2.6 g protein

"Pine nuts are a good source of vitamin E and K, as well as iron and magnesium," says Michalczyk.

Iron, which is essential for oxygen transportation throughout the body, is especially important for vegetarians, who may fall short on the mineral without meat in their diet. Pine nuts contain nearly eight grams of iron per cup, so they're a great source of the mineral, Michalczyk explains.

Use pine nuts to make pesto or sprinkle them on top of pastas, salads, chicken, or fish for a healthy crunch.

Per 1-ounce serving: 190 calories, 19 g fat (1.5 g sat fat), 0 mg sodium, 4 g carbs, 1 g sugar, 1 g fiber, 4 g protein

In addition to tasting delish in Nutella, "hazelnuts are a good source of vitamin E, copper, manganese, and antioxidants," says Michalczyk. Their antioxidants have even been shown to help decrease cholesterol and inflammation.

Enjoy hazelnuts as a snack, or add toasted hazelnuts to veggie dishes, salads, and pastas. (Just be sure to keep the skin on, since it contains the highest concentration of antioxidants, Michalczyk says.)

Or, skip the store-bought stuff and make your own hazelnut spread at home with hazelnuts, cocoa, and a touch of sweetener.

Per 1-ounce serving: 178 calories, 17 g fat (1.3 g sat fat), 0 mg sodium, 4.7 g carbs, 1.2 g sugar, 2.8 g fiber, 4.2 g protein

When it comes to nuts, almonds get all the love. Its true; youve probably got little almond butter packets (thanks, Justins) at the bottom of your purse, <a href="https://www.womenshealthmag.com/food/a19378589/is-almond-milk-good-for-you/" id="12bb60d4-7d69-36ee-a7ba-e04fe4df10ff"> almond milk </a> in your fridge, and chocolate-covered almonds in your pantry. But are they really the healthiest nuts?

The 10 Healthiest Nuts You Can Eat, According To Nutritionists

The gadget, which "fries" food using a small amount of oil and hot air to dehydrate and cook to get a crispy texture, has boomed in popularity within the last few years-and it doesn't appear to be dying down anytime soon. (Admit it: You totally had an air fryer on your holiday wish list.)

But is the hype really warranted? Does an air fryer actually make healthy eating easier? The experts have some thoughts.

<h1> What is an air fryer exactly? </h1>

Air fryers are countertop appliances that work like powerful, mini convection ovens. The inner chamber and suspended basket allow hot air to circulate around the food, causing it to cook, quickly, evenly, and to crispy perfection, says <a href="http://danawhitenutrition.com/blog/" id="7fd3d9b0-6ece-3fe8-ad73-4f3587678a27"> Dana Angelo White, RD </a> , author of the <a href="https://www.amazon.com/Healthy-Air-Fryer-Cookbook-Calories/dp/1465464875" id="e618c151-5d58-37b3-a126-4008cece9ec3"> Healthy Air Fryer Cookbook </a> . You can also place other properly sized dishes and pans inside for <a href="http://danawhitenutrition.com/2017/08/healthy-air-fryer-cookbook-raspberry-yogurt-cake/" id="ce38281f-929a-3ceb-af58-f8eaeec66b0c"> baking </a> , she adds.

<a href="https://nutritionalanatalie.com/" id="d581f730-ac1e-3de9-a9ca-e1e114a4e167"> Natalie Rizzo, RD </a> says you can use an air fryer to replicate pretty much any traditionally fried food your heart desires. "You can use to it to create a crispy coating on anything you would normally fry, like french fries, chicken fingers, or veggies."

It can also be used to make a great nut or oat topping to add some crunch to roasted foods, she says. All you do is brush oil on the foods youre about to fry, and heat the device to the temperature you need. It depends on what you're cooking, but usually the 300- to 400-degree Fahrenheit range is typical, she says.

Air-frying is definitely healthier than a regular fryer, says Rizzo. By slashing the oil, youre cutting a ton of calories and fat. The exact amount is hard to pinpoint, because cooking preparations can vary by machine and by person, but you're using a tablespoon of oil versus the whole quart used in traditional deep-frying, says Rizzo.

Plus, you can make a lot of veggie-heavy recipes taste just as satisfying as an order of fries, says White. Some of my favorites are quinoa stuff peppers, <a href="http://danawhitenutrition.com/2017/12/air-fryer-sweet-jalapeno-potato-hash/" id="60b91a0c-0ac6-3bc8-a435-a9c80a25ea42"> sweet potato hash </a> , asparagus wrapped with crispy prosciutto, and zucchini ribbons with fresh herbs, she says. Yum!

<h1> Are there any downsides to air-frying? </h1>

It's important to note that air-frying isnt healthier than other non-frying cooking methods. (You're still eating fried food, here.) It makes things like chicken fingers and mozzarella sticks a little better for you, but they are still breaded, making them less healthy than eating <a href="https://www.womenshealthmag.com/food/healthiest-way-cook-chicken/" id="06d728f2-df10-36b1-a008-c5a09045bc0a"> grilled chicken </a> or good old fashioned <a href="https://www.womenshealthmag.com/food/cheese-health-benefits/" id="39317f23-056e-3261-a59b-3242b3b2f13a"> cheese </a> , says Rizzo. You also might run the risk of eating bigger servings of foods that aren't super nutritious (like fries) just because they're made in a slightly healthier way than normal.

Your best bet is to use the air fryer on occasion as a treat, but not daily. I think its good to not go overboard on the air frying, and limit it to once a week," says Rizzo.

<h1> What are the best ways to use an air-fryer? </h1>

Of course, the air fryer is a great option for lighter chicken wings and French fries but its also ideal for making healthier versions of breaded fish, pizza, and even cakes, says White. For best results, I suggest always preheating the machine before cooking and be sure to clean the machine well between each use. Crumbs can accumulate in the bottom of the unit, which can burn and smoke, she says.

You don't always need a recipe. "I usually use my air fryer for from-scratch cooking, but Ill occasionally put some easy convenience foods like bagged frozen sweet potato fries in the air fryer," says White. "They come out so much better than baking them in the oven on a sheet pan."

Need some more inspiration? Try these <a href="https://www.womenshealthmag.com/food/g25617866/healthy-air-fryer-recipes/" id="022b021c-4c50-39ef-ae5e-c38edc5f4fda"> air fryer recipes </a> that will not disappoint:

Is An Air Fryer Really Better Than A Fryer?

<h1> Air Fryer Roasted Asian Broccoli </h1>

Enjoy all the Asian flavors you love like garlic, sriracha, soy, and peanut with a little less excess oil and sodium than you'd normally get with Chinese takeout. Bonus: This dish is low-carb and vegan.

<a href="https://www.foodfaithfitness.com/roasted-broccoli-asian/" id="45a1524b-2536-3d3f-a247-3b36e1f4f064"> GET THE RECIPE </a>

Per serving: 154 cal, 10.8g fat (1.7 g sat), 10.9 g carbs, 5 g sugar, 318 mg sodium, 4.2 g fiber, 6.4 g protein

Enjoy some delicious, crispy fried chicken, in a slightly healthier way. This recipe from is low in carbs and works well for the keto diet.

<a href="https://lowcarbyum.com/low-carb-keto-fried-chicken/" id="b06746d4-c88d-3e83-ac9d-e5a21aebee82"> GET THE RECIPE </a>

Per serving: 539 cal, 37g fat (11 g sat), 1 g carbs, 0 g sugar, 1108 mg sodium, 0 g fiber, 45 g protein

<h1> Crispy Air Fryer Fish Sticks </h1>

This healthy take on fish and chips is low-carb and super easy to put together in the air fryer. It only takes 20 minutes, so its the perfect busy weekday meal when youre short on time.

<a href="https://alldayidreamaboutfood.com/keto-air-fryer-fish-sticks/" id="9f7c854a-b5c1-363d-a5cd-6b587dd07828"> GET THE RECIPE </a>

Per serving: 302 cal, 16g fat (3 g sat), 1 g carbs, 0 g sugar, 935 mg sodium, 0 g fiber, 35 g protein

<h1> Crispy Air Fryer Jicama Fries </h1>

Talk about a plate of fries. This dish is made with jicama to make it low in carbs and high in fiber and nutrients. Then, it's loaded with meat, cheese, and onions-think of it as a healthier chili cheese fries recipe.

<a href="https://www.wholesomeyum.com/keto-air-fryer-jicama-fries-recipe/" id="689eede5-c016-3c8c-a125-cfc505a24fda"> GET THE RECIPE </a>

Per serving: 452 cal, 28 g fat, 27 g carbs, 6 g sugar, 13 g fiber, 22 g protein

<h1> Air Fryer Everything Bagel Chicken Roll-Ups </h1>

Enjoy this beautiful combo of your fave bagel flavor plus crusted chicken. Whats more, since theyre roll-ups, you can eat them on the go, no fork or knife required.

<a href="https://www.aspicyperspective.com/air-fryer-everything-bagel-chicken-roll-ups/" id="867cc95e-7dfd-3b1f-a222-ec3b6df894c2"> GET THE RECIPE </a>

Per serving: 5327 cal, 22g fat (7 g sat), 11 g carbs, 1 g sugar, 976 mg sodium, 6 g fiber, 61 g protein

Bottom line: Yes, air fryers help you prep classic fried foods in a healthier way. But it's important to still eat air-fried foods in moderation to maintain a balanced diet.

Healthy fried food that's just as delicious as the real thing? This isn't the stuff of legend. The air fryer is officially the go-to kitchen appliance of keto-dieters, Whole30 doers, and really anyone who is looking to enjoy healthier versions of crispy fries and chicken wings.

Are Air Fryers Actually Healthy Or Am I Kidding Myself?

Yes, it can be super confusing. But, in general, when building a high-protein, low-carbohydrate meal, fill half of your plate with non-starchy veggies (like leafy greens), a fourth with lean protein, and a fourth with whole grains or beans with healthy fats (like avocado or nuts), says <a href="https://nutritionstarringyou.com/" id="cbb31c1b-90e1-3bff-a8bb-25158967a9f9"> Lauren Harris-Pincus, R.D.N </a> and author of <a href="http://www.amazon.com/gp/product/1543011241/ref=as_li_tf_tl?ie=UTF8&amp;tag=womenshealthmag-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=1543011241&amp;ascsubtag=%5BASIN%7C1543011241%5Bnid%7C2181436%5Bvid%7C2574696%5Bbrand%7CWH%5Butm%7C" id="4d3f6561-0ebc-311a-ad75-ba22ebfc874f"> The Protein-Packed Breakfast Club </a> .

"Add a few fruit servings per day and some low-fat dairy products, and your diet will be appropriately balanced and lower in carbs than the typical American diet, she says.

Choosing the right types of carbs for your high-protein, low-carbohydrate diet is key. "If going low carb is important to you, make sure to use your carb grams wisely and pack in plenty of fruit, vegetables, whole grains, nuts, seeds, beans, and low-fat dairy," she says. That way, you'll still get a balanced amount of nutrients.

So, what are these <a href="https://www.womenshealthmag.com/food/high-protein-snacks/" id="bc8fc1c2-e164-336d-a19f-0a500e12daee"> high-protein </a> , low carb foods youll want to stock up on? Dietitians share their top 30 choices:

String cheese and Mini Babybel are Harris-Pincus go-to snacks. "Mini Babybel offers 100 percent real-cheese snacks in a convenient and fun little package. One creamy cheese round provides at least four grams of protein and zero grams of carbs for 70 calories or less," she says.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/45113611?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=string+cheese&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="515da079-d871-32d5-a553-2eb0bfd0f9de"> cheese stick </a> : 50 calories, 2.5 g fat (1.5 g sat), 1 g carbs, 0 g sugar, 160 mg sodium, 0 g fiber, 4g protein.

"Pistachios make an excellent snack, with 30 nuts providing only 100 calories and five grams of carbs," says Harris-Pincus. These little nuts can also help <a href="https://www.womenshealthmag.com/weight-loss/add-fat-to-diet-to-lose-weight" id="f6c7bfd6-1e66-3a88-a82c-ab3d88f0e37a"> aid weight-loss efforts </a> .

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/12151?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=pistachio&amp;offset=&amp;sort=default&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q328885=0.25&amp;Q328886=1&amp;Q328887=1&amp;Qv=1&amp;Q328885=1&amp;Q328886=1&amp;Q328887=1" id="022798bb-2661-34bd-a43a-054207b83c65"> 1/4-cup serving </a> : 172 cal, 14 g fat (2 g sat), 8 g carbs (5 g net), 2.3 g sugar, 0 mg sodium, 3 g fiber, 6 g protein.

If you're on a high-protein, low-carb diet, fish is your best friend. "Fish is a brain-healthy lean protein, and fatty fish in particular helps you get the essential omega-3 fatty acids that are important for healthy arteries, reduced inflammation, and a healthy brain," says <a href="http://www.maggiemoon.com/" id="2cd249b6-e7d8-3e62-a645-9448b79ffac4"> Maggie Moon </a> , R.D.N. and author of <a href="http://www.amazon.com/gp/product/B01L62UB2C/ref=as_li_tf_tl?ie=UTF8&amp;tag=womenshealthmag-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B01L62UB2C&amp;ascsubtag=%5BASIN%7CB01L62UB2C%5Bnid%7C2181436%5Bvid%7C2574696%5Bbrand%7CWH%5Butm%7C" id="8a2207f3-0892-30c6-a57a-425e5bea9845"> The MIND Diet </a> . And each serving generally has 15 to 20 grams of protein (depending on the fish), with zero carbs.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/15236?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=salmon&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="379ecad9-2c5d-38d8-a6d1-2708766ec366"> 3-oz serving (salmon) </a> : 177 cal, 11 g fat (3 g sat), 0 g carbs, 0 g sugar, 50 mg sodium, 0 g fiber, 17 g protein.

Try these lemon herb salmon kebabs:

[mediaosvideo align="center" embedId="eacf8552-d1f2-461b-8417-e6c23f91c98a" mediaId="700d5251-c931-45f6-b047-13bc4c04ce03" size="large"][/mediaosvideo]

There are many lower-sugar Greek yogurts on the market now, some with just a touch of sugar and others sweetened with Stevia or monkfruit to keep the carb content down without use of artificial sweeteners, says Harris-Pincus. "On average, these yogurts range from 90 to 120 calories with 12 to 15 grams of protein, 11 to 15 grams of carbs, and some with higher fiber counts as well. Look for varieties containing nine grams of sugar or less, and add in nuts or berries for added fiber," she says.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/299513?manu=&amp;fgcd=&amp;ds=SR&amp;q=Yogurt,%20Greek,%20plain,%20lowfat" id="822987cd-72ed-36e3-acc0-52900f67fe06"> one 7-oz container </a> (plain, low-fat): 146 cal, 4 g fat (3 g sat), 8 g carbs, 7 g sugar, 68 mg sodium, 0 g fiber, 20 g protein.

Per the <a href="https://ndb.nal.usda.gov/ndb/foods/show/37?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=50&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=ricotta&amp;ds=Standard+Reference&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="26bbd36d-fb3c-3068-a024-5e5229e2ae22"> USDA </a> , a half-cup serving of low-fat ricotta has 14 grams of protein and six grams of carbs, making it a great low-carbohydrate, high-protein food.

If you don't eat dairy, though, don't fret. Plant-based cheeses are a unique way to add protein and healthy fats to the day. "Ricotta made from almond milk, using traditional cheese-making methods, has nine grams of plant protein per three ounces, and is completely plant-based, and therefore cholesterol-free," says Moon.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/01037?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=ricotta&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="da9e0914-1826-3619-a227-8d74c269a1ac"> 1/2-cup serving </a> (part-skim): 171 cal, 10 g fat (3 g sat), 6 g carbs, 0.4 g sugar, 123 mg sodium, 0 g fiber, 14 g protein.

One large egg is enough to provide a good source of hard-to-get vitamin D, which can improve bone and tooth health, says Moon. "It also provides an excellent source of choline (20 percent daily value), an under-recognized nutrient important for memory," she says. Try making eggs for a <a href="https://www.womenshealthmag.com/weight-loss/eggs-calories" id="50a4bb09-9755-38c4-a1a6-6c5b39966907"> high-protein, low-carbohydrate breakfast </a> .

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/01123?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=egg&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="9f22917e-0aaf-3447-abda-7e5b02e89e72"> one whole, large egg </a> : 72 cal, 5 g fat (2 g sat), 0.4 g carbs, 0.2 g sugar, 71 mg sodium, 0 g fiber, 7 g protein.

"Avocado is a nutrition powerhouse," says Harris-Pincus, thanks to its high amount of fiber and heart-healthy monounsaturated fats. "For a low-carb snack, roll up a slice of avocado in a piece of deli turkey," she says.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/09037?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=avocado&amp;offset=&amp;sort=default&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q326038=1&amp;Q326039=1&amp;Q326040=1&amp;Q326041=0.33&amp;Q326042=1&amp;Qv=1&amp;Q326038=1&amp;Q326039=1&amp;Q326040=1&amp;Q326041=1&amp;Q326042=1" id="013bbdff-97f4-32a7-a171-825a3f9b91fc"> avocado </a> : 322 cal, 29 g fat (4 g sat), 17 g carbs (3 g net), 1 g sugar, 14 mg sodium, 14 g fiber, 4 g protein.

Good old-fashioned cow's milk is a protein powerhouse. Plus, in addition to the high amount of protein you get per cup, "cow's milk provides potassium, calcium, riboflavin, vitamin A, and vitamin B12, says <a href="https://shawsimpleswaps.com/" id="a4df2374-973c-3ffc-a323-a1f0016d09b9"> Elizabeth Shaw </a> , R.D.N., and author of <a href="http://www.amazon.com/gp/product/157826703X/ref=as_li_tf_tl?ie=UTF8&amp;tag=womenshealthmag-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=157826703X&amp;ascsubtag=%5BASIN%7C157826703X%5Bnid%7C2181436%5Bvid%7C2574696%5Bbrand%7CWH%5Butm%7C" id="bce26ba4-d313-37f7-acf3-250fce9cece0"> Fertility Foods </a> .

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/330774?manu=&amp;fgcd=&amp;ds=&amp;q=LOW%20FAT%20MILK,%20UPC:%20036800113848" id="c57e9c11-7559-3e8c-a6c2-2b015e6a3ec0"> 1-cup serving </a> (low-fat): 101 cal, 3 g fat (1 g sat), 12 g carbs, 12 g sugar, 106 mg sodium, 0 g fiber, 8 g protein.

If you're vegetarian and looking to try a low-carb, high-protein diet, seitan is your answer. "Made from wheat, seitan is the gluten protein that remains after wheat flour has been washed,'" says Shaw. "You can use this in stir-fry, sandwiches and really, any meat-based recipe that you're looking to turn vegetarian." It does tend to be high in sodium, so be mindful of adding tons of extra salt or seasonings like soy sauce to it. And of course, if you have Celiac's, steer clear.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/479711?manu=&amp;fgcd=&amp;ds=&amp;q=ORIGINAL%20SEITAN,%20UPC:%20753182099224" id="2bd8b370-9131-375a-a8d5-5b748bf000f3"> 2.5-oz serving </a> : 90 cal, 1 g fat (0 g sat), 4 g carbs (3 g net), 2 g sugar, 340 mg sodium, 1 g fiber, 17 g protein.

"There's a reason this crunchy high-protein, low-carbohydrate snack is appearing all over the snack food aisle," says Shaw. It's packed with vegetarian protein and iron. You can easily toss this into a salad, stir-fry, or soup. "Brands like Seapoint Farms have even taken to packaging dry roasted edamame for a high-protein, convenient snack on the go," she adds.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/11212?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=edamame&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="19047c82-c5ec-3026-afc9-85e828585a74"> 1-cup serving </a> : 188 cal, 8 g fat (1 g sat), 14 g carbs (6 g net), 3 g sugar, 9 mg sodium, 8 g fiber, 18 g protein.

With tomato and basil, who can resist this high-protein, low-carbohydrate snack? "A one-ounce serving of mozzarella provides eight ounces of high-quality protein with only one gram of carbohydrates," says Shaw.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/299305?manu=&amp;fgcd=&amp;ds=SR&amp;q=Cheese,%20mozzarella,%20part%20skim%20milk" id="13d90d61-e60c-35e2-ad00-e06e06466c99"> 1-oz serving </a> (part-skim): 72 cal, 5 g fat (3 g sat), 1 g carbs, 0.3 g sugar, 175 mg sodium, 0 g fiber, 7 g protein.

Along with pistachios, almonds make a great high-protein, low-carb snack. "Research suggests that eating nuts like almonds is linked to longer lifespan, less belly fat, improved brain health, and more," says Moon. Here for allll of that.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/12061?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=almonds&amp;offset=&amp;sort=default&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q328784=0.25&amp;Q328785=1&amp;Q328786=1&amp;Q328787=1&amp;Q328788=1&amp;Q328789=1&amp;Qv=1&amp;Q328784=1&amp;Q328785=1&amp;Q328786=1&amp;Q328787=1&amp;Q328788=1&amp;Q328789=1" id="d44254d3-098a-31b5-a677-d7fd68a2c927"> 1/4-cup serving </a> : 207 cal, 18 g fat (1 g sat), 8 g carbs (2 g net), 2 g sugar, 0 mg sodium, 5 g fiber, 8 g protein.

"Deli turkey makes an easy lunch or fast snack," says Harris-Pincus. "Spread on one tablespoon of hummus and create roll-ups for an additional 25 calories, one gram protein, two grams of carbs, and one gram fiber," she says. You can also try these <a href="https://www.womenshealthmag.com/food/hormel-snacks-stick" id="b5a72aee-b2a5-38b5-ab21-fed1e858d578"> deli turkey kebabs </a> for lunch.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/300724?manu=&amp;fgcd=&amp;ds=&amp;q=Turkey%20breast,%20low%20salt,%20prepackaged%20or%20deli,%20luncheon%20meat" id="9490e1a2-877b-3096-a1f1-e8f038de58de"> 2-oz serving </a> : 62 cal, 0.5 g fat (0.1 g sat), 2 g carbs (1.7 g net), 2 g sugar, 440 mg sodium, 0.3 g fiber, 12 g protein.

" <a href="https://www.womenshealthmag.com/food/a19953063/chia-seed-danger/" id="0f7ee769-af45-3cca-abb1-3bdf78530d8a"> Chia seeds </a> are a secret weapon on any diet plan. They absorb about 10 times their weight in water, helping to keep you full," says Harris-Pincus. Whats more, <a href="https://www.womenshealthmag.com/food/eat-more-of-these-high-fat-foods" id="6e61984c-6022-3b2a-a1c8-900a2704e3e9"> the high-protein food is also rich in healthy fats </a> , like omega-3 fatty acids, which can lower inflammation. "Add them to smoothies, oatmeal, yogurt, cereal, and much more," she says.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/302498?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q328747=1&amp;Qv=1&amp;Q328747=0.5" id="eb21d14a-ad27-30fc-a017-6b9e9331da68"> 1-oz serving </a> : 138 cal, 9 g fat (0.1 g sat), 12 g carbs (2 g net), 2 g sugar, 5 mg sodium, 10 g fiber, 5 g protein.

Heres more reason to open up a jar of peanut butter for a low-carb, high-protein snack or pre-workout fuel. "Peanuts have the highest protein content among nuts," says Harris-Pincus. And if you're concerned about calories, try powdered peanut butter-which has comparable protein with way fewer calories.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/16150?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=peanut+butter&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="117e6b56-a058-33fd-af5d-ece84d9b7a60"> 2-Tbsp. serving </a> : 187 cal, 12 g fat (2 g sat), 13 g carbs (11 g net), 3 g sugar, 194 mg sodium, 2 g fiber, 10 g protein.

"Pumpkin seeds are fantastic with yogurt, cottage cheese, smoothie bowls, soups, and salads," says Harris-Pincus. They are also a rich plant-based source of heart-healthy omega-3 fatty acids, too, much like those chia seeds.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/302505?manu=&amp;fgcd=&amp;ds=SR&amp;q=Seeds,%20pumpkin%20and%20squash%20seed%20kernels,%20roasted,%20without%20salt" id="4b6f0522-f301-307f-a61d-abd0c7d9d6aa"> 1-oz. serving (roasted) </a> : 163 cal, 14 g fat (2 g sat), 4 g carbs (2 g net), 0.4 g sugar, 5 mg sodium, 2 g fiber, 8 g protein.

"Jerky is back as a portable snack with many trendy, flavored varieties on store shelves," says Harris-Pincus-but not all are created equal. "The nutritional content varies widely depending on the brand and the flavor. Some are much higher in carbs and sugar than others," says Harris-Pincus.

But if you find one that isnt heavily sweetened (so, no teriyaki flavor!), you've got yourself a low-carb and high-protein snack.

Per <a href="https://ndb.nal.usda.gov/ndb/foods/show/304786?manu=&amp;fgcd=&amp;ds=SR&amp;q=Snacks,%20beef%20jerky,%20chopped%20and%20formed" id="3c227155-7b17-3851-a229-55f80d07c797"> 1-oz serving </a> (beef): 116 cal, 7 g fat (3 g sat), 3 g carbs (2.5 g net), 3 g sugar, 506 mg sodium, 0.5 g fiber, 9 g protein.

Bowl of cottage cheese with chives, close-up

"Cottage cheese is such a great way to boost your protein intake with very few carbs," says <a href="http://brookeziglernutrition.com/" id="d8644a5c-4f80-34ca-af76-0a2fbeaa2ba6"> Brooke Zigler, R.D.N </a> . You can use it instead of yogurt as a topper for berries and granola, and youll have an easy, filling breakfast. "Cottage cheese is also a great swap for mozzarella cheese on homemade pizzas. By swapping for cottage cheese, you're boosting the protein content and making it an even more filling meal," she says.

Per 4. oz serving (low-fat, 2% milkfat): 92 cal, 3g fat (1g sat), 5g carbs (5g net), 5g sugar, 348mg sodium, 0g fiber, 12g protein

Tofu is an inexpensive source of protein that is extremely versatile and can be a great <a href="https://www.womenshealthmag.com/food/a19914260/best-meat-substitutes/" id="845fffbb-ffab-36ad-ad05-b4ac8f4f1a45"> alternative to meat </a> . "It also has a longer shelf life, so it can be a great option to keep in the refrigerator for when you want a quick and easy protein for your meal," says Zigler. Add to smoothies for additional protein, or use instead of eggs in a quick scramble.

Per cup serving: 181 cal, 11g fat (2g sat), 4g carbs (1g net), 0g sugar, 18mg sodium, 3g fiber, 22g protein

"Skinless, chicken breast is one of my favorite sources of lean protein," says Zigler. "It's low in saturated fat compared with other meats, which can help someone maintain a healthy weight," Add to salads and sandwiches, or eat plain or with some veggies as a meal or snack.

Per serving of 3 oz. chicken breast: 140 cal, 3g fat (0.9 g sat), 0g carbs (0g net), 0g sugar, 63 mg sodium, 0 g fiber, 26g protein

"Not only are artichokes loaded with the highest amounts of fiber of any vegetable, they also have four grams of protein per serving, making this a super filling vegetable," says Zigler. Roast them with some oil and lemon or add to salads to boost satiety.

Per medium artichoke: 60 cal, 0g fat, 13g carbs (6g net), 1.3g sugar, 120mg sodium, 7g fiber, 4g protein

"Technically a nut, hemp seeds are small but mighty when it comes to nutrition and protein," says Maggie <a href="https://www.onceuponapumpkinrd.com/" id="e785f0dc-95a3-324d-a0cc-7e5e30e542a9"> Michalczyk, R.D </a> ., and author of <a href="https://www.amazon.com/dp/0692184066/?ref=exp_onceuponapumpkin_lv_dp_vv_d" id="3e0cde4a-0115-31de-abb3-d0adbe3b5f0e"> Once Upon a Pumpkin </a> . "More than 25 percent of their total calories come from protein, and they're a great addition to baked goods, salads, yogurt bowls, and more." Hemp seeds are also a good source of phosphorus, magnesium, manganese, and iron, and they add a nice nutty, crunchy texture.

Per cup serving: 170 cal, 120 g fat (1.5 g sat), 3 g carbs (0 g net), less than 1 g sugar, 0 mg sodium, 3 g fiber, 10g protein

Sliced steak on cutting board with carving utensils, close-up

"A great source of protein, grass-fed beef is higher in omega-3s fatty acids, and lower in total fat compared to other types of meat," says Michalczyk. Opting for higher quality red meat, when available, is best. Pair it with nutrient-dense foods, like veggies.

Per 4 oz. serving: 157 cal, 7 g fat (3.1 g sat), 0 g carbs (0 g net), 0 g sugar, 72 mg sodium, 0 g fiber, 24 g protein

When you first embark on a low-carbohydrate diet, it feels like freaking EVERYTHING has carbs-leading to a lot of Regina George-level questions. (Don't worry: Butter is not a carb.)

26 High-Protein, Low-Carb Foods Everyone Should Be Eating

And while there are so many probiotics to choose from these days (kimchi! <a href="https://www.womenshealthmag.com/food/a26426143/kombucha-health-benefits/" link="null" rel="noopener noreferrer"> kombucha </a> !), don't forget about good ol' yogurt. "I'm all about the kombucha-on-tap lifestyle, but yogurt still holds a special place in my heart," says dietitian <a href="https://www.thehealthytoast.com/about/" link="null" rel="noopener noreferrer"> Kelli McGrane </a> , RD.

Make sure your yogurt provides the good stuff for checking the label for the term live active cultures, and, particularly, a type of probiotic called lactobacillus acidophilus, says Juliana Dewsnap, RD, LDN, dietitian for <a href="https://www.baze.com/?gclid=EAIaIQobChMIq93D38TR5QIVXf_jBx2smwamEAAYASAAEgJekvD_BwE" link="null" rel="noopener noreferrer"> Baze </a> . .

This especially trendy probiotic is known for supporting overall digestion and healthy blood sugar, and even helping your body avoid yeast infections, says Dewsnap. Bonus: Since L. acidophilus also produces lactase, yogurts containing it may be easier for <a href="https://www.womenshealthmag.com/food/a20748549/can-you-become-lactose-intolerant/" link="null" rel="noopener noreferrer"> people with dairy issues </a> to digest.

These are the best probiotic yogurts on the market, according to nutritionists.

"Siggi's, a skyr yogurt that originated from Iceland, is creamier and thicker than Greek yogurt," says dietitian <a href="https://mdmercy.com/centers-of-excellence/additional-centers/endocrinology-bone-diabetes-thyroid/our-doctors/leigh-tracy" link="null" rel="noopener noreferrer"> Leigh Tracy, RD </a> . "It's also low in added sugar and contains live active bacteria to help promote gut health."

Per serving: 130 calories, 4.5 g fat (3 g sat), 11 g carbs, 60 mg sodium, 0 g fiber, 8 g sugar, 12 g protein

Dewsnap loves Yoplait Light's tasty flavors, especially the strawberry. Since they're plenty sweet, just go easy on sweet toppings like fruit.

Per serving: 90 calories, 0 g fat (0 g sat), 16 g carbs, 105 mg sodium, 10 g sugar, 5 g protein

"Greek yogurt contains more protein than regular yogurt and has a thicker texture," says McGrane. Fage Total Greek Yogurt is a great swap-in for sour cream and works wonders in smoothies.

Per serving: 150 calories, 4 g fat (3 g sat), 8 g carbs, 65 mg sodium, 0 g fiber, 8 g sugar, 20 g protein

"Both [Stonyfield's] regular and Greek yogurts are non-GMO, free of growth hormones, and contain excellent sources of live active cultures," says McGrane. They also offer soy yogurt, which is a good source of probiotics for dairy-free eaters.

Per serving: 170 calories, 9 g fat (5 g sat), 13 g carbs, 125 mg sodium, 0g fiber, 12 g sugar, 9 g protein

"Traditional, unstrained yogurt tends to get overshadowed by Greek yogurt, but it can be just as healthy," says McGrane. Brown Cow's yogurt may have less protein, but it still provides those essential probiotics, including L. acidophilus.

Per serving: 130 calories, 7 g fat (4.5 g sat), 9 g carbs, 95 mg sodium, 0 g fiber, 9 g sugar, 6 g protein

This simple yogurt is low in sugar, so you can add plenty of your own toppings, like fruit, nuts, and seeds, says Dewsnap. Plus, its 14 grams of protein help keep you satiated for way longer.

Per serving: 80 calories, 0 g fat (o g sat), 6 g carbs, 55 mg sodium, 4 g sugar, 14 g protein

Dewsnap loves Nancy's Organic yogurts because they're rich in probiotics and delicious flavor. You can get them in bigger bulk servings to keep on hand throughout the week, too. Since their plain version is a little higher in sugar, top it with some fats and proteins for balance.

Per serving: 140 calories, 3 g fat (2 g sat), 160 mg sodium, 16 g carbs, 16 g sugar, 11 g protein

Made with whole milk, this pick is creamy, rich, and super satiating, says Dewsnap. Since it's higher in sugar than protein, be sure to top it with additional protein, like hemp hearts.

Per serving: 170 calories, 10 g fat (7 g sat), 110 mg sodium, 11 g carbs, 0 g fiber, 11 g sugar, 8 g protein

"Australian yogurt is perfect for those who want a texture somewhere between traditional and Greek yogurt," says McGrane, who recommends Wallaby for its taste and probiotic content.

Per serving: 220 calories, 11 g fat (7 g sat), 90 mg sodium, 10 g carbs, 0 g fiber, 7 g sugar, 21 g protein

Another Australian yogurt pick from McGrane, Noosa has a nice texture and a solid dose of fats and gut-regulating bacteria. Since the flavored varieties are high in sugar, enjoy them as an occasional treat. Otherwise, stick with plain.

Per serving: 320 calories, 13 g fat (8 g sat), 110mg sodium, 39 g carbs, 0g fiber, 35 g sugar, 12 g protein

There's no denying that <a href="https://www.womenshealthmag.com/weight-loss/a19940475/probiotics/" link="null" rel="noopener noreferrer"> probiotics </a> are ~buzzy~ in the food world right now. And for good reason: They support digestion, keep you regular, and promote overall health.

The 10 Best Probiotic Yogurts To Keep Your Gut Healthy, According To Nutritionists

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by Isadora Baum

Articles written by the author

The 10 Healthiest Nuts You Can Eat, According To Nutritionists

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26 High-Protein, Low-Carb Foods Everyone Should Be Eating

The 10 Best Probiotic Yogurts To Keep Your Gut Healthy, According To Nutritionists