Nuts and seeds are healthy, nutritious and an excellent source of protein. Yes, nuts are high in fat, though we need to be aware that nuts are high in healthy, monounsaturated fat.
All edible nuts are good for us and they all have protein and good fat. The way you eat them almost matters not. Some commercial ready nuts have added fat that can create increased cholesterol so read the label. You can roast them yourself in the oven and avoid the added cholesterol.
Cooking and using nuts and seeds is very important in a vegetarian diet. Almonds, walnuts, pecans, cashews, Brazilian, pistachios, peanuts are the high in fiber, omega 3 and zinc. Also they are abundant here in the USA.
Enjoy the nuts of the season!