Almonds: The All-Around Superstar
Almonds have become a pantry staple for a reason—they’re packed with nutrition. A single ounce (about 23 nuts) gives you 6 grams of protein, 3.5 grams of fiber, and a hearty dose of vitamin E, which acts as an antioxidant in the body. According to a 2023 study in the American Journal of Clinical Nutrition, regular almond consumption can help lower LDL cholesterol and possibly reduce heart disease risk. Almonds are also rich in magnesium, a mineral most people don’t get enough of, which supports everything from muscle function to mood. They’re versatile too: eat them raw, roasted, or as almond butter. Recent research suggests almonds may help support gut health by increasing levels of beneficial gut bacteria. With all these benefits, it’s no wonder almonds often top the list for the healthiest nut.
Walnuts: The Brain’s Best Friend
Walnuts are often called “brain food”—and not just because they look like tiny brains. These nuts are the richest in omega-3 fatty acids (especially alpha-linolenic acid, or ALA) among tree nuts, providing about 2.5 grams per ounce. Omega-3s are essential for brain health and may help fight inflammation. A 2022 study linked walnut consumption to improved cognitive function in older adults, and another found that eating walnuts could help lower blood pressure. Walnuts also pack in antioxidants like polyphenols, which fight cell damage. While they’re slightly higher in calories than some other nuts, their unique mix of nutrients makes them a top pick for heart and brain health.
Pistachios: The Heart-Healthy Snack
Pistachios are tiny but mighty when it comes to nutrition. An ounce of pistachios contains 6 grams of protein and 3 grams of fiber, making them a filling snack. They’re one of the lowest-calorie nuts, with only 160 calories per ounce, and their bright green color comes from antioxidants like lutein and zeaxanthin, which are good for eye health. According to research published in 2024, pistachios may help improve blood sugar control and lower cholesterol, especially in people with metabolic syndrome. Because they’re often sold in the shell, eating pistachios can slow you down and help with mindful eating. Their crunchy texture and mild flavor make them a crowd-pleaser.
Hazelnuts: The Skin and Heart Hero
Hazelnuts are sometimes overlooked, but they’re nutritional powerhouses. Just one ounce provides nearly a quarter of your daily vitamin E and plenty of folate, which is essential for cell growth and repair. According to a 2023 review, hazelnuts can help lower bad cholesterol and improve blood vessel function. They’re also rich in antioxidants, including proanthocyanidins, which may help slow aging and reduce inflammation. Hazelnut oil is a popular ingredient in skin care because of its moisturizing effects. If you love chocolate-hazelnut spreads, try eating the nuts themselves for a healthier option that’s naturally sweet and satisfying.
Brazil Nuts: The Selenium Superstars
Brazil nuts are famous for their sky-high selenium content—just one nut provides more than 100% of your daily requirement. Selenium is a mineral that’s crucial for thyroid health and immune function. Studies from 2024 have shown that people who eat Brazil nuts regularly have better thyroid hormone levels and lower inflammation markers. However, because selenium can be toxic in high doses, experts recommend eating no more than 2–4 Brazil nuts per day. Besides selenium, Brazil nuts offer healthy fats and a creamy texture that makes them feel indulgent.
Cashews: The Creamy Energizers
Cashews are beloved for their buttery texture and mild flavor. They’re lower in fat than most other nuts—about 12 grams per ounce compared to 18 grams in almonds—but they’re still rich in heart-healthy monounsaturated fats. Cashews are a good source of copper, magnesium, and zinc, all of which support your immune system and energy production. A 2023 study found that people who include cashews in their diet tend to have better blood pressure and lower risk of metabolic syndrome. Cashew milk and cashew butter have soared in popularity as plant-based alternatives to dairy. Just watch the serving size: cashews are easy to overeat because they taste so good.
Pecans: The Antioxidant Kings
Pecans are often seen as a dessert nut, but their health benefits are impressive. They contain the highest amount of antioxidants of any tree nut, according to a 2023 USDA analysis. Pecans are particularly rich in vitamin E and ellagic acid, both of which help fight oxidative stress. They’re also a good source of fiber and minerals like manganese. Recent research suggests pecans may help lower total cholesterol and improve insulin sensitivity, making them a smart choice for people watching their blood sugar. Their natural sweetness makes them perfect for snacking or sprinkling over oatmeal and salads.
Macadamia Nuts: The Heart-Loving Indulgence
Macadamia nuts are often associated with luxury, but they’re more than just a treat. These nuts are extremely high in monounsaturated fats—the same type found in olive oil—which are linked to lower heart disease risk. An ounce of macadamias contains about 200 calories and 21 grams of fat, making them the richest of all nuts, but it’s mostly the good kind. A major 2024 study found that regular macadamia consumption can lower LDL cholesterol and improve blood lipid profiles. They’re also a source of thiamine and manganese. Because they’re so rich, a little goes a long way, but that creamy crunch is hard to resist.
Pine Nuts: The Tiny Powerhouses
Pine nuts are small but mighty, commonly found in pesto and Mediterranean dishes. They’re rich in vitamin K, magnesium, and zinc, nutrients that support bone health and immunity. Pine nuts also contain pinolenic acid, a unique fatty acid that may help suppress appetite and support weight management, according to a 2023 clinical trial. They’re slightly higher in calories, but their buttery flavor and nutrient density make them a valuable addition to salads, pastas, and even desserts. Pine nuts can be expensive, but a little goes a long way both in taste and nutrition.
Peanuts: The Budget-Friendly Classic
Peanuts are technically legumes, but they’re always included in the nut conversation. They’re the most affordable nut and provide a solid 7 grams of protein per ounce—more than any other nut. Peanuts are also high in niacin, folate, and resveratrol, an antioxidant also found in red wine. A major 2024 review found that regular peanut consumption is linked to a lower risk of heart disease and type 2 diabetes. However, some people need to be cautious due to peanut allergies, which can be severe. Dry-roasted or unsalted peanuts are the healthiest option, as flavored or salted varieties can be high in sodium and added oils.
Chestnuts: The Low-Fat Outlier
Chestnuts stand apart from other nuts because they’re low in fat and calories but high in starchy carbohydrates, similar to sweet potatoes. They provide vitamin C, potassium, and fiber, making them a popular choice in traditional holiday dishes. A 2023 nutrition study highlighted that chestnuts have the lowest fat content among edible nuts—less than 1 gram per ounce. Their mild, sweet flavor and soft texture make them easy to use in both sweet and savory recipes. While they don’t offer as much protein or healthy fat, chestnuts can be a good option for people looking to limit fat and calorie intake.
