Best Nuts for Vegans

A plant-based diet is only as strong as what you put into it. Nuts are one of the most practical whole foods on a vegan plate. They’re portable, dense, and loaded with the nutrients that are hardest to get without animal products: iron, magnesium, omega-3 fatty acids, calcium, and protein.

But not all nuts close the same gaps. Walnuts are the only tree nut that signficantly delivers ALA omega-3s. No other nut on this page comes close. Brazil nuts cover your entire daily selenium requirement in a single nut. Almonds lead on vitamin E and calcium. Cashews are your best plant-based source of iron and magnesium. Pistachios round out your protein intake with one of the lower-calorie options in the category.

What makes sprouted nuts especially valuable for a vegan diet is bioavailability. Raw nuts contain phytic acid and enzyme inhibitors that bind to minerals and reduce how much your body actually absorbs from each serving. Sprouting activates the nut’s own phytase enzyme, breaking down those antinutrients and releasing the minerals the label promises. For vegans who can’t fall back on animal foods to fill the gaps, that difference is huge.

Every nut in this collection is sprouted, raw, unsalted, and sourced directly from California growers. No additives, no preservatives, nothing that doesn’t belong.

→ Read the full guide to the best nuts for vegans