10 Best Nuts for Hiking That Give You Energy

Last Updated on 29/01/2024

Best Nuts For Hiking

Out of interest, I wanted to know which were the Best Nuts For Hiking in terms of energy and protein, so I thought I would make a quick post about it. In this guide, I have chosen 10 of the most common nuts found in stores worldwide to see which add the most value to your trail mix. You will learn which offers the most energy and which hiking nuts provide other nutritional benefits.

Nuts are a powerhouse of nutrition, offering a convenient and calorie-dense snack option for hikers looking to maintain their energy levels on the trail. Packed with a balance of protein, fats, and carbohydrates, nuts are an ideal food choice for long treks due to their portability and high nutrient content. They provide essential fats that can help sustain energy, making them a reliable snack for outdoor enthusiasts.

It is crucial to select the right nuts for hiking as they offer various health benefits and energy levels. Almonds, for instance, are rich in vitamin E, magnesium, and protein, which can help repair muscle tissue and regulate blood sugar levels. Walnuts are another excellent choice; they are high in omega-3 fatty acids that contribute to heart health and reduce inflammation. Cashews, with their lower fat content and mix of protein and carbohydrates, can offer a quick energy boost without weighing down a hiker’s pack.

Including nuts in a hiker’s diet can significantly affect endurance and performance. The following list of the ten best nuts for hiking considers the nutritional profile of each nut and the practical aspects of carrying and snacking on them during arduous treks. Hikers must choose nuts that will hold up well in various weather conditions and provide a sustained energy release to keep them going.

What Makes Nuts So Good for Hiking?

In terms of foods that you can carry for hiking fuel, nuts are up there at the very top of the list. Nuts are packed with healthy fats and protein calories to take the edge off your hunger with a mere handful. Lightweight in terms of what you get from them and easy to pack or keep in your pocket or backpack lid, nuts are ideal for snacking on before, during, and after a hike.

NUTRITION: Nuts are a powerhouse of nutrition, making them an excellent choice for hikers seeking sustained energy. They offer a dense source of calories, which is crucial since hiking is an energy-intensive activity. Nuts provide a balanced mix of essential nutrients:

• Proteins: Vital for muscle repair and growth.
• Fats: Deliver long-lasting energy.
• Fiber: Ensures a steady release of glucose into the bloodstream.

These nutrients help maintain endurance during long treks. A hiker’s body demands constant refueling, and nuts are compact and convenient to carry, requiring no preparation.

VARIETY: Their variety is another benefit. Different nuts offer distinct advantages:

• Almonds: Rich in Vitamin E and magnesium.
• Walnuts: High in omega-3 fatty acids.
• Cashews: Good source of iron and zinc.

Furthermore, nuts are less likely to spike blood sugar levels compared to sugary snacks. They can act as a buffer when consumed with carbohydrates, providing consistent energy levels rather than peaks and troughs.

Nuts also contain antioxidants. These compounds help reduce oxidative stress, which can be exacerbated by the physical exertion of hiking.

Including nuts in a hiker’s diet is a simple yet effective way to boost energy reserves while supporting overall health. They should be a component of any trail mix due to their nutritional value and practicality.

While you might enjoy all these incredible facts about nuts for hiking, the best thing about this healthy snack is that they taste fantastic and can be added to lots of food or eaten as snacks all day long. They also promote a healthy gut and immune system.

Is Keeping Nuts in Your Pocket on Hikes a Good Idea?

Many hikers like to keep small snacks at hand to eat on the go or access without having to route through all their gear. I personally do this with trail mix, which I make myself and keep in a 250 ml container (recycled smoothie bottle). Having just a couple of nuts every hour or two will be just enough to keep you going all day long, so keeping them in your pocket is a smart idea.

10 Best Nuts for Hiking

All nuts have their own unique qualities and contain varying levels of nutrients, vitamins, and health benefits. This list is made up of what many might consider the ten best nuts for hiking, as well as some of the tastiest. The measurements below are representative of 100 grams of edible nut and do not include any shells or casing.

Macadamia Nuts

• ENERGY: 718 cal per 100g
• PROTEIN: 7.9 g per 100g

Macadamia Nuts are native to Australia but are also grown in other subtropical places like Brazil and South Africa. They are one of the best nuts for hiking thanks to their high levels of calories, fiber, vitamins, and minerals. Slow-releasing energy makes these nuts great for hiking.

These nuts possess a high monounsaturated fat content, particularly oleic acid and palmitoleic acids, which support heart health. Despite their high calorie and fat content, macadamia nuts can be a beneficial addition to a hiker’s diet when consumed in moderation.

It’s important to consider portion control due to their calorie density. Hikers can carry small, pre-portioned bags to avoid overconsumption.

Macadamia nuts also provide essential vitamins and minerals, such as:

• Vitamin E: Antioxidant properties.
• Thiamine: Important for energy production.
• Magnesium: Aids in muscle function and energy metabolism.

These nutrients help support overall health, particularly for those engaging in strenuous activities like hiking. The practicality of macadamia nuts comes from their size; they are easy to pack and don’t require refrigeration. Moreover, they offer a buttery and indulgent taste, providing a satisfying snack that feels like a treat on the trails.

Pecans

• ENERGY: 687 cal per 100g
• PROTEIN: 9.2 g per 100g

Pecans have a rich and buttery taste with a crunchy texture which makes them delicious on sweet food, but they also have some great health benefits for hikers.

Pecans are a superb choice for hikers needing sustained energy. High in healthy fats and fiber, these nuts help to maintain stable blood sugar levels, which is crucial on the trail. Unlike quick-digging sugars, the rich fat content in pecans provides a steady release of energy, preventing the peaks and valleys in hunger and energy that hikers might experience with less-filling snacks.

The fiber content aids in digestion and promotes a feeling of fullness, which can help hikers to curb hunger between meals. Pecans are also a good source of important vitamins and minerals, such as:

• Vitamin A
• Vitamin E
• Calcium
• Magnesium
• Potassium

These nutrients contribute to overall health and assist in muscle recovery, which is beneficial after a day of hiking.

Due to their calorie density, pecans should be consumed in moderation. A recommended serving size is a handful or approximately a quarter-cup. This portion size provides enough energy and nutrients without weighing down the hiker with excess calories.

Walnuts

• ENERGY: 651 cal per 100g
• PROTEIN: 14.8 g per 100g

Walnuts are a staple nut for hikers needing a cognitive lift. Packed with omega-3 fatty acids, these nuts support brain health. As a plant-based source of alpha-linolenic acid (ALA), they are crucial for cognitive function.

Hikers consuming walnuts can enjoy the nut’s slow-burning energy thanks to its healthy fats and protein content, which is essential for sustained physical activity. The presence of fiber in walnuts also aids in making one feel full, thus regulating appetite on long trails.

Including walnuts in trail mixes or as part of a snack bar can offer the following:

• Sustain Energy: A balanced release of energy due to fats and protein.
• Mental Sharpness: Omega-3 fatty acids contribute to alertness and brain performance.
• Reduced Inflammation: Beneficial for muscle recovery and overall health.

It’s recommended to enjoy a handful of walnuts—which equates to about one ounce or 28 grams—during a hike for optimal benefits. This amount provides sufficient nutrients without excess calories. Remember, while walnuts are nutritious, they should be part of a varied diet that includes other energy-boosting foods for a well-rounded nutritional profile during hiking.

Brazil Nuts

• ENERGY: 654 cal per 100g
• PROTEIN: 14.3 g per 100g

Brazil Nuts, or Bertholletia excelsa as they are scientifically known, are a remarkable energy source for hikers due to their high selenium content. Just one Brazil nut can provide more than 100% of the daily recommended intake of selenium.

Selenium is an essential mineral that plays a critical role in metabolism and thyroid function. It also contributes to repairing DNA and protecting the body from oxidative damage and infections.

Due to their dense energy and nutrient content, they are an excellent choice for long-distance treks where carrying less weight is advantageous. Hikers should be mindful of serving sizes, as eating too many can lead to excess selenium intake.

Furthermore, Brazil nuts are packed with protein and healthy fats, which are crucial for sustained energy release. They also contain magnesium, which is beneficial for muscle function and recovery.

Chocolate Brazil nuts are a family favorite of ours.

Peanuts

• ENERGY: 623 cal per 100g
• PROTEIN: 26 g per 100g

Peanuts are perhaps one of the most common nuts people take hiking and are also one of the cheapest. Peanuts, often overshadowed by more exotic nuts, stand out as a remarkably budget-friendly option for hikers looking to boost their energy. They are not only up to four times less expensive than their nut peers but also widely available.

Fundamentally, peanuts provide essential nutrients that hikers require. They are a significant source of protein and healthy fats, which are crucial for sustained energy. Furthermore, they are abundant in vitamins and minerals, such as Vitamin E, magnesium, and potassium.

The versatility of peanuts also means they can be enjoyed in various forms, from raw to roasted or as part of a trail mix. They can be seasoned to suit individual tastes or even used to make peanut butter, which is a convenient and spreadable energy source.

Given their cost-effectiveness, nutritional value, and versatility, peanuts stand as a rational choice for hikers who seek to maintain their energy levels without overspending.

Peanut brittle and cereal bars make a tasty snack, but Peanut Butter has got to be one of the best and energy-dense nut products to take camping. Get your peanuts!

Cashews

• ENERGY: 561 cal per 100g
• PROTEIN: 17.2 g per 100g

Cashew Nuts are a hiker’s snacking essential, notable for their creamy texture and substantial energy boost. Packed with essential nutrients, they offer a balance of protein, fats, and carbohydrates. Containing about 5 grams of protein per ounce, these kidney-shaped nuts help in muscle repair and sustained energy release, which is crucial during long hikes.

They are also a good source of magnesium, which plays a vital role in over 300 enzymatic reactions in the body, including energy creation and muscle function. Moreover, cashews are rich in iron and zinc, minerals that are indispensable for oxygen transport and a strong immune system, respectively.

Cashews are versatile in terms of snacks. They can be consumed raw or dry-roasted for a flavor boost. For hikers who prefer a savory treat, cashews are often available in salted or spiced varieties. Individuals with a sweet tooth might opt for honey-roasted cashews or those incorporated into a trail mix with dried fruits.

The high-fat content in cashews, primarily monounsaturated and polyunsaturated fats, provides a dense energy source, which can be helpful for maintaining stamina on long hikes. However, due to their calorie density, portions should be moderate.

Pistachios

• ENERGY: 594 cal per 100g
• PROTEIN: 19.3 g per 100g

Pistachios are a highly nutritious choice for hikers looking to maintain energy levels during long treks. A single ounce of pistachios is not only a satisfying snack but also packs a powerful nutritional punch.

They are rich in protein, which is vital for muscle repair and endurance. Their high fiber content aids in digestion and provides a feeling of fullness, which can help with portion control. Hikers will appreciate that pistachios are loaded with healthy fats, mainly monounsaturated and polyunsaturated fats, which are beneficial for heart health.

Pistachios contain antioxidants like lutein and zeaxanthin, which are important for eye health. They’re a good source of vitamins and minerals, including Vitamin B6, potassium, and magnesium. These nutrients help to support the body’s overall function, muscle health, and hydration levels — all of which are crucial during strenuous activities like hiking.

• Vitamin B6: Helps convert food into energy.
• Potassium: Essential for muscle strength.
• Magnesium: Aids in muscle and nerve function.

Importantly, pistachios come in their shell, which can slow down the eating pace, helping to regulate energy intake throughout the hike. Their portability and lack of required refrigeration make them an ideal trail snack.

Lastly, they provide a salty crunch without added preservatives or sodium, making them a wholesome choice for maintaining stamina on the trail.

Hazelnuts

• ENERGY: 634 cal per 100g
• PROTEIN: 12.6 g per 100g

Hazelnuts have a fairly sweet flavor and contain lots of healthy fats, phytochemicals, and vitamins B and E. Rich in Magnesium and manganese, hazelnuts also support muscle, bone and joint health for a full day of hiking. Typically eaten raw instead of roasted, these healthy nuts retain all of their natural properties.

Rich in monounsaturated fats, they support heart health by lowering bad cholesterol levels and increasing good cholesterol. Notably, a serving of hazelnuts includes the following nutrients:

• Vitamin E: An antioxidant for cell protection
• Dietary fiber: Beneficial for digestion
• Protein: Essential for muscle repair and growth

A notable attribute of these nuts is their concentration of oleic acid, which is linked to reduced blood pressure and improved heart health. What’s more, the presence of antioxidants and phenolic compounds helps in reducing inflammation and promoting blood vessel health.

For those on the trails, hazelnuts offer sustained energy due to their balance of fats, proteins, and carbohydrates. Their low glycemic index means they provide this energy without spiking blood sugar levels, which is crucial for enduring strenuous activities.

Almonds

• ENERGY: 598 cal per 100g
• PROTEIN: 18.6 g per 100g

Almonds are a favored choice for hikers looking to sustain their energy levels. They are rich in monounsaturated fats, which promote heart health and provide a slow-burning source of energy.

Almonds also offer an impressive array of vitamins and minerals. They are an excellent source of Vitamin E, a powerful antioxidant, and provide a good amount of magnesium, important for muscle function and recovery.

For hikers, the protein content in almonds is crucial. It aids in muscle repair and recovery after strenuous hikes. Additionally, the dietary fiber in almonds helps with digestive health, ensuring hikers can maintain regularity even when their diet and routine change on the trail.

The almonds’ low glycemic index means they help stabilize blood sugar levels, preventing the spikes and crashes that can challenge a hiker’s endurance. This slow release of energy is perfect for long treks.

Pine Nuts

• ENERGY: 552 cal per 100g
• PROTEIN: 31.1 g per 100g

Pine nuts are actually seeds from pine tree cones, but I have included them on the list because they possess some good qualities. High levels of protein, monounsaturated fat, iron, and magnesium can help boost your energy and improve your body’s ability to absorb nutrients. The sweet, nutty taste has made them a delicacy on menus around the world, and they taste great when added to salads, hot food, and trail mix (in moderation).

Are Nuts the Best Food for Hiking?

Nuts are one of the best foods for hiking because they pack so much energy and protein. It is hard to beat one of nature’s most nutritional foods in terms of energy per gram, but not only that, but they release energy slowly to keep you going for sustained periods (unlike chocolate, which is fast-release). The only foods I can think of that are better than nuts on their own are nuts with dried fruit and chocolate for the rapid energy release as well as the sustained energy release.

What Is a Trail Mix?

Trail mix is a collection of different nuts, seeds, dried fruits, chocolates, and any other small snacks you want to mix in. The idea is that you can keep a portion of trail mix in your pocket or within reach so that you can snack as you hike and don’t need to take your backpack off. A common trail mix might be peanuts, cashews, walnuts, chia seeds, raisins, dried apricots, broken-up chocolate, M&M’s, and even cereal.

Are Nuts Better than Chocolate for Hiking?

Nuts are much better than chocolate for hiking as they are packed with so much more energy, protein, and vitamins that all help to maintain a healthy body. Chocolate, on the other hand, tastes amazing and will give you a quick rush of energy that is sometimes followed by a ‘sugar crash.’ This can actually slow you down and make you feel less energized after an hour or so.

Some useful sites I used when researching this article are foodscience.wikispaces.com, foodnutritiontable.com, organicfacts.net, and outdoorherbivore.com