10. Macadamia Nuts: Tasty but High in Fats
Macadamia nuts are often seen as a luxurious snack, but when it comes to health, they sit at the bottom of this ranking. According to a 2024 dietary profile analysis published in the Journal of Nutrition, macadamias are the highest in total fat among popular nuts, with 76 grams of fat per 100-gram serving. While most of this is heart-healthy monounsaturated fat, the sheer calorie density—about 718 calories per 100 grams—makes portion control challenging for most people. Recent data from the Global NutriTrends 2025 survey shows macadamia consumption is rising, but so are warnings from nutritionists about overindulgence and weight gain. Furthermore, macadamias are lower in protein compared to other nuts, with only 7.9 grams per 100 grams. They also contain fewer vitamins and minerals like magnesium and vitamin E. For those watching their waistlines or looking for the most nutrient-dense options, macadamia nuts are best enjoyed in moderation.
9. Pecans: Sweet, But Not the Top Performer
Pecans are beloved for their buttery flavor, but their nutritional profile is less impressive compared to other nuts. Data from the USDA’s 2024 Nut Composition Report shows pecans have 691 calories and 72 grams of fat per 100 grams, ranking just below macadamias in calorie and fat content. They’re rich in antioxidants, particularly ellagic acid, which has cancer-fighting potential, according to a 2025 review by the American Cancer Research Society. However, their protein content is low—just 9 grams per 100 grams. Pecans also lack the robust vitamin and mineral content that other nuts boast. Health experts now advise enjoying pecans sparingly, especially since recent studies link frequent pecan pie consumption to rising sugar intake among Americans. Despite their antioxidant punch, they simply don’t stack up in protein or micronutrients.
8. Brazil Nuts: Selenium Superstars with a Catch
Brazil nuts are famous for their sky-high selenium content—a single nut can offer over 175% of the recommended daily intake, according to the National Institutes of Health 2024 Dietary Reference Intakes. Selenium is crucial for thyroid health and immune function, but too much can be harmful. The 2025 European Food Safety Authority review warns of selenium toxicity risk if more than 4–5 Brazil nuts are consumed daily over time. With 14 grams of protein per 100 grams and a whopping 659 calories, they’re nutritious but easy to overeat. Brazil nuts are also a significant source of magnesium and healthy fats, but they lack the broad nutritional coverage of the top-ranked nuts. Experts recommend them as a selenium supplement rather than a daily snack.
7. Cashews: Creamy but Carb-Heavy
Cashews are a favorite in vegan cooking for their creamy texture, but their nutrition profile is more complex. According to the International Nut & Dried Fruit Council’s 2024 global report, cashews contain 553 calories and 44 grams of fat per 100 grams—lower than most nuts. However, they are higher in carbohydrates (30 grams per 100 grams) and relatively lower in fiber. Cashews also rank well for copper and magnesium, supporting energy production and bone health. But their oxalate content, highlighted in a 2025 Mayo Clinic update, may pose a risk for those prone to kidney stones. While cashews offer a good balance of protein (18 grams per 100 grams) and healthy fats, their higher carb count and oxalates keep them from ranking higher.
6. Walnuts: Omega-3 Powerhouses
Walnuts are the only nut with a substantial amount of plant-based omega-3 fatty acids, specifically alpha-linolenic acid (ALA). The American Heart Association’s 2024 update recommends walnuts for cardiovascular health, noting that just a 30-gram serving provides over 2.5 grams of ALA. Recent clinical trials published in Nutrition Today (March 2025) show regular walnut consumption lowers LDL cholesterol and improves arterial flexibility. Walnuts are also rich in polyphenols and antioxidants, which may support brain health. However, they’re calorie-dense (654 calories per 100 grams) and can be slightly bitter, which some people find off-putting. Their protein content is moderate (15 grams per 100 grams). Walnuts remain a top choice for heart and brain health but don’t have the broadest micronutrient profile.
5. Peanuts: Affordable and Protein-Packed
Although technically legumes, peanuts are nutritionally similar to tree nuts and are consumed worldwide. According to the USDA’s 2024 update, peanuts provide 25.8 grams of protein and 567 calories per 100 grams, making them a top pick for protein. They are also loaded with niacin, folate, and resveratrol, a compound linked to reduced cancer risk. A 2025 Harvard School of Public Health analysis found regular peanut intake associated with a 13% lower risk of cardiovascular disease. However, peanuts are more likely to be contaminated with aflatoxins, a concern highlighted in the FDA’s April 2024 Food Safety Bulletin. And peanut allergies remain among the most common and severe. Despite these drawbacks, peanuts are a protein powerhouse and highly accessible.
4. Pistachios: Low-Calorie, High-Fiber Heroes
Pistachios stand out for their lower calorie count—just 562 calories per 100 grams—while delivering 20 grams of protein and 10 grams of fiber, according to the 2024 International Journal of Food Science. A recent meta-analysis from Johns Hopkins (February 2025) found that daily pistachio consumption improves blood sugar control and reduces triglycerides, making them an excellent choice for people with diabetes or metabolic syndrome. They also offer a significant dose of vitamin B6, copper, and phytosterols, which help lower cholesterol. Their shell also slows snacking, promoting mindful eating. While they can be pricier than other nuts, pistachios deliver a powerful health punch with fewer calories and more fiber.
3. Almonds: The All-Around Classic
Almonds are one of the most studied nuts, and for good reason. The Almond Board of California’s 2024 industry review reports that almonds have 579 calories, 21.2 grams of protein, and 12.5 grams of fiber per 100 grams. They are loaded with vitamin E, magnesium, and riboflavin, and a 2025 meta-study in the European Journal of Nutrition found daily almond intake reduces LDL cholesterol by 6% on average. Almonds also support weight management, as their fiber and protein combination promotes satiety. They are widely available, affordable, and versatile. However, concerns around water usage in almond farming have sparked sustainability debates in recent years. From a nutritional standpoint, though, almonds are hard to beat.
2. Hazelnuts: Antioxidant-Rich and Heart-Friendly
Hazelnuts are sometimes overlooked, but new research is bringing them into the spotlight. The 2025 Global Nut Health Consortium report reveals hazelnuts contain 628 calories, 15 grams of protein, and 10 grams of fiber per 100 grams. They are uniquely high in vitamin E and manganese, both crucial for antioxidant defense. A January 2025 clinical study in the Journal of Cardiology linked regular hazelnut consumption with a 9% reduction in cardiovascular events. Hazelnuts also contain significant amounts of folate, which supports brain health and reduces inflammation. They are a staple in Mediterranean diets, which are consistently ranked as the healthiest in the world. Hazelnuts’ rich, sweet flavor and impressive nutrient profile earn them a top spot.
1. Chestnuts: The Surprising Winner
Chestnuts are the clear nutritional outlier among nuts, with a much lower fat content—just 1.2 grams per 100 grams—while providing 42 grams of carbohydrates, mostly as fiber and resistant starch, according to the 2024 World Food Database. They have only 213 calories per 100 grams, making them the lowest-calorie nut by a wide margin. Chestnuts are also rich in vitamin C, a rarity among nuts, and contain B vitamins, magnesium, and potassium. A 2025 review in Advances in Nutrition found chestnut intake linked to improved gut health and stable blood sugar levels. Unlike other nuts, chestnuts are typically eaten roasted or boiled, and their mild, slightly sweet taste appeals to many palates. For those seeking a heart-healthy, low-fat, high-fiber option, chestnuts are the top choice in 2025.
