Best nuts for smoothies: Tips for the perfect blend every time

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Nuts can be a secret powerhouse ingredient in your smoothie or blended tube feed. They add plant-based protein, fiber, healthy fats, and essential nutrients. 

So, what are the best nuts for smoothies?

As a registered dietitian, I will provide tips and tricks to find the best nut for your situation and link you to some smoothie recipes, that feature nuts, from fellow dietitians.

Whether you’re looking for your go-to breakfast smoothie or optimizing your tube feeding nutrition, I’ve got you covered!

Let’s explore your nut options, safely ensuring a smooth texture (no troublesome particles in your mouth or feeding tube!), and special tips for adding them to your blended tube feeding recipes.

Let’s find the best nut for your smoothie today!

The power of nuts in your smoothie

You may not have considered adding nuts to your smoothie but they can add a lot of depth of flavor and provide great nutrition qualities.

There’s not one nut that will cure your health issues or disease, but including a variety of nuts in your diet can help improve your overall health (1).

As with other foods, be mindful of serving sizes. Health benefits vary depending on the type of nut and amount eaten (1). A small handful of nuts is a reasonable serving for most people (but always check with your healthcare team when trying something new).

Nuts are a high-calorie food with a variety of health benefits (1, 2).

• Healthy fats: Nuts contain healthy unsaturated fats, which help with lowering “bad” cholesterol and the risk of heart disease 
• Fiber: Meeting fiber goals can help cardiovascular disease, decrease cancer risk, and improve blood sugar management. Almonds contain the highest fiber content  (2).
• Plant-based protein: Nuts are a great option for plant-based diets and they help you feel fuller longer. You’ll find the highest protein content in peanuts, almonds, and pistachios.
• Vitamins & Antioxidants: High in B-vitamins, vitamin C, and vitamin E – helping with improved health and immunity. Content varies, depending on the variety (2).
• Minerals: Rich sources of magnesium, potassium, zinc, and iron (to name a few). Content varies, depending on variety (2).

Tube feeding pro-tip: Nuts are a great way to add lots of calories and nutrients, without adding lots of volume to your tube feed. If you don’t have a powerful blender, stick with nut butter or powders.

Next, I’ll highlight the best characteristics of popular nuts to help you choose the best nut for your smoothies.

The Best Nuts for Smoothies

Here, I will highlight some key nutrient characteristics of popular nuts and how to choose the best nut for your next smoothie.

Almonds

• Nutrient profile: High in fiber, calcium, and vitamin E. 1 oz contains 4 g fiber, 6 g protein, 14 g fat (3).
• Health benefits: Research shows improvement in blood sugar management, improving “good” (HDL) cholesterol levels, and fullness after a meal (1).
• Flavor profile: Mild and nutty. Pair well with berries, bananas, and leafy greens.

Walnuts

• Nutrient profile: Excellent source of omega-3 fat, copper, and manganese. 1 oz contains 2 g fiber, 4 g protein, 18 g fat (3).
• Health benefits: Research shows reduced cardiovascular risk factors, and improvement in cholesterol and inflammation (1).
• Flavor profile: Earthy, slightly bitter. Goes well with sweet and savory flavors.

Peanuts

• Nutrient profile: Excellent source of vitamin E, copper, manganese, phosphorus, and antioxidants (4). 1 oz contains 2 g fiber, 7 g protein, 14 g fat (5). 
• Health benefits: Improved glucose metabolism, fullness at mealtime (1).
• Flavor profile: Buttery, earthy, sweet to bitter.

Peacans

• Nutrient profile: Excellent source of copper, and manganese. 1 oz contains 3 g fiber, 3 g protein, 20 g fat. (3).
• Health benefits: Can help protect against the risk of cardiovascular disease, and type 2 diabetes (6).
• Flavor profile: Buttery, sweet. Great paired with pumpkin, sweet potato, dates, and spices.

Pistachio

• Nutrient profile: Excellent source of vitamin B6, and copper. 1 oz contains 3 g fiber, 6 g protein, 13 g fat. (3).
• Health benefits: Improved cholesterol, blood pressure, and glucose metabolism (1).
• Flavor profile: Rich, buttery. A harder nut – may need more blending.

Brazil, Hazelnut, Cashew, Macadamia

• Nutrient profile: 
• 1 oz brazil nuts 2 g fiber, 4 g protein, 19 g fat
• 1 oz hazelnut 3 g fiber, 4 g protein, 17 g fat
• 1 oz cashews 1 g fiber, 4 g protein, 13 g fat.
• 1 oz macadamia 2 g fiber, 2 g protein, 22 g fat (3).
• Source of selenium (1). Cashews are a high source of zinc and iron (2).
• Health benefits: Not extensively studied. 
• Flavor profile: Creamy, soft, smooth. Pair well with tropical flavors.

Aside from the nutrition, you’ll also want some key tips to include nuts safely (for blended tube feeds), and so you get the best texture for your smoothies.

Pro-tips for Smooth Blends & Blended Tube feeds

If you are drinking your smoothie, you will blend to your desired consistency. 

If you are blending for tube feeds, you need to be more careful about a smooth consistency, so there are not any particles that can clog your feeding tube.

I’m going to offer you some pro-tips but always talk to your own healthcare team when introducing anything new into your diet.

Pro-tips:

Soak: Soaking nuts before blending makes them softer and easier to blend smoothly. Soak for 1-2 hours or even overnight.

High-powered blender: You will need a high-powered blender for a smooth final consistency, especially for harder nuts and nuts with skins. If you don’t have a high-powered blender, try longer blend times (several minutes) or start with nut butter or powder.

Strain: Consider a strainer to ensure you catch any particles that could contribute to a clogged feeding tube.

Nut butter or powders: Consider starting with nut butter (without added salt or sugar) or dried nut powders to ensure smooth blends.

Want some recipe inspiration for how to include nuts??

Recipe Inspiration

Check out these smoothie recipes from Dietitians, featuring various nuts! 

Healthy 5 Ingredient Peach Cobbler Protein Shake Recipe 

Healthy Pumpkin Pie Smoothie (Vegan) 

Peanut Paradise Tropical Smoothie (Healthy Copycat Recipe)

For tube feeding, ensure each recipe is blended until ultra-smooth and strain if needed to prevent tube blockages.

If you want options when choosing the base for your smoothie, and want to know how to choose the best liquid for your nutrition needs – I’ve got that covered here!

You are well on your way to finding the best nut for your smoothies!

Get nutty for your next smoothie!

Nuts are a versatile and nutrient-packed ingredient to include in your next smoothie, offering many health benefits. 

Whether you’re blending a tasty smoothie or creating a nutritious tube feeding meal, nuts are a great addition to your next blend. Finding the best nut for your smoothie is easy with the guide I shared above.

As a registered dietitian experienced in supporting you on a blended diet, I’m here to help you navigate this journey with confidence.

If you are ready to explore more ways to enhance your diet with blends, check out my services to learn how I can help.

Happy blending! You deserve the choice to eat food, even when it’s through a feeding tube!