The Nutritional Powerhouse World of Nuts

Did you know that just one Brazil nut can provide over 175% of your daily selenium needs? This shocking fact is just the beginning of what might surprise you about nuts and their incredible health benefits. Just one nut contains 96 micrograms (mcg), or 175% of the reference daily intake (RDI). While many people view nuts as just a tasty snack, they’re actually nutritional powerhouses packed with heart-healthy fats, plant-based protein, vitamins, and minerals that can significantly impact your health. However, not all nuts are created equal – some pack more nutritional punch per ounce than others, while a few require careful portion control to avoid potential health issues. And in the Blue Zones, where the population has a disproportionately high rate of active, healthy centenarians, nuts are a key part of their diets. The most nutritious nuts have a wide variety (and high density) of nutrients important for a balanced diet. Things like vitamins, minerals, and other phytochemicals are found in nuts, sometimes in high amounts.
10. Chestnuts: The Carbohydrate Champion (But Nutritionally Limited)

Surprisingly, chestnuts land at the bottom of our healthiest nuts ranking, though they’re still a nutritious choice. Unlike other nuts, chestnuts are primarily composed of carbohydrates rather than healthy fats, making them more similar to potatoes than traditional nuts. Next to walnuts, chestnuts, specifically sweet chestnuts, also contain a good amount of beneficial omega-3 fatty acids (8%). They also contain nearly as much omega-6 polyunsaturated fat as walnuts. While they do provide some beneficial omega-3 fatty acids and fiber, their overall nutrient density is lower compared to other nuts. They’re also relatively high in calories but provide less protein and healthy fats that make other nuts so beneficial for heart health and satiety. However, According to our rankings, the best nuts for weight loss are gingko nuts and chestnuts. A few particularly high on the list are gingko nuts and chestnuts.
9. Pine Nuts: Expensive Seeds with Mixed Reviews

Pine nuts technically aren’t nuts at all – they’re seeds from pine cones, which partially explains their astronomical price tag. Contrary to popular belief, pine nuts aren’t actually nuts but seeds. They are derived from the pine cone family and are still nutritious even though they technically aren’t nuts. While they do contain some beneficial nutrients and are high in potassium, their nutritional profile doesn’t justify their premium cost when compared to other nuts. Pine nuts are high in potassium and have been shown to alleviate some of the negative health effects of diabetes. They also have many uses, including being a main ingredient in pesto and vegan pesto recipes and working perfectly sprinkled over salads like lemon kale salad, pepper salad or wilted spinach salad. Additionally, some people report experiencing a metallic taste that can last for days after consuming pine nuts, making them a less reliable choice for regular consumption. Their main advantage is their culinary versatility, particularly in Mediterranean dishes like pesto.
8. Hazelnuts: Heart-Healthy but Lower in Protein

Hazelnuts earn their place in the middle of our ranking thanks to their impressive heart-health benefits and high vitamin E content. Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. A 2016 review of 9 studies also suggests that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL cholesterol and total cholesterol. They’re loaded with antioxidants and contain beneficial compounds that help reduce inflammation throughout the body. However, they fall short in the protein department compared to other nuts, Hazelnuts contain less protein than other nuts but may make up for it with other health benefits. Their high content of monounsaturated fats makes them excellent for cardiovascular health, and they’re particularly rich in manganese and vitamin E. Hazelnuts contain a high amount of phenolic compounds, which are heart-healthy antioxidants that have cancer-protecting properties. Hazelnuts are rich in unsaturated fats (mostly oleic acid), in magnesium, calcium, the B vitamins, and vitamin E.
7. Cashews: The Creamy Mineral Powerhouse

Cashews deserve recognition for their impressive mineral content and versatility in both sweet and savory dishes. Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese (key for energy production, immune support and bone health, among other functions). They’re also rich in leucine, the essential amino acid that triggers muscle synthesis. What makes cashews particularly special is their lower fat content compared to most nuts – approximately 82% of their fat is heart-healthy unsaturated fat. Cashews have a lower fat content than most other nuts — approximately 82 percent of their fat is unsaturated fat, the majority being heart-healthy monounsaturated fats, similar to those found in olive oil. A study published earlier this year in the Journal of Nutrition shows cashews may help to reduce blood pressure and raise ‘good’ cholesterol levels. They’re excellent for people with diabetes, as studies show they can help lower insulin levels and improve blood sugar control. In a study published in the International Journal of Endocrinology and Metabolism, diabetes patients who consumed a daily serving of cashews saw lower insulin levels and reduced cholesterol.
6. Pecans: Antioxidant Champions with Rich Flavor

Pecans pack more antioxidants than any other tree nut, earning them a solid spot in our ranking. Pecans are the only nut on the USDA’s list of top 20 foods highest in dietary antioxidants, coming in 14th place. These antioxidants, particularly flavonoids, help combat inflammation and may reduce the risk of chronic diseases including heart disease and cancer. In fact, according to the Journal of Agricultural and Food Chemistry, pecans contain more antioxidants than any other tree nuts. The USDA ranks them among the top 15 foods with the highest antioxidant levels. While they’re higher in calories than some other nuts, their monounsaturated fat content supports heart health. Pecans may also improve markers of cardiovascular health: A randomized, controlled trial found pecan-enriched diets lowered fasting levels of LDL cholesterol and non-high-density lipoprotein cholesterol compared to those who didn’t eat pecans. Eating pecans also reduced postprandial (after a meal) triglycerides. They’re also beneficial for blood sugar control and brain health, making them an excellent choice despite their indulgent taste.
5. Macadamia Nuts: Heart-Healthy Fat Superstars

Despite their reputation for being high in fat, macadamia nuts are nutritional superstars that deserve respect. Macadamia nuts contain the highest percentage of monounsaturated fats of any known food source. They also have low levels of polyunsaturated and saturated fats. This impressive fat profile translates directly into heart health benefits – studies show they can significantly reduce LDL cholesterol and improve overall cardiovascular health. There is increasing evidence that nuts, such as macadamia nuts, can help lower your LDL cholesterol (“bad cholesterol”) levels, reduce inflammation associated with heart disease, and improve the health of your arteries. The antioxidants and flavonoids in macadamia nuts also help fight inflammation and reduce cellular damage. They’re also rich in thiamine (vitamin B1) and manganese, which support nerve function and bone health. Furthermore, this nut is rich in tocotrienols, a form of vitamin E with antioxidant properties that may help lower cholesterol levels. These compounds may even protect against cancer and brain diseases. While they’re calorie-dense, their satiety factor means a small amount goes a long way.
4. Walnuts: The Brain-Boosting Omega-3 Champions

Walnuts earn their high ranking primarily due to their exceptional omega-3 fatty acid content, which is unmatched among tree nuts. While they contain primarily unstable polyunsaturated fats (72%), a large portion of this is omega-3 (14%). Most Westerners are highly deficient in this important type of fatty acid, and walnuts are one of the few nuts that contain them in any sizeable amount. Research consistently shows that walnuts support brain health and cognitive function better than any other nut. A 2020 review of both human and animal data published in the journal Nutrients noted that walnuts’ strong antioxidant and anti-inflammatory properties may play a role in protecting the brain against cognitive decline. Walnuts are also rich in alpha-linolenic acid, a type of omega-3 polyunsaturated fat, which professor and director of the master in nutrition and dietetics program at Virginia Tech Enette Larson-Meyer, Ph.D., R.D., previously told mbg is associated with helping prevent cognitive decline. They’re also loaded with antioxidants and have been shown to improve heart health markers. Research published in the British Journal of Nutrition states that walnuts are also a rich source of flavonoids and phenolic acid. The only downside is their tendency to go rancid quickly due to their high polyunsaturated fat content.
3. Pistachios: The Complete Protein Powerhouse

Pistachios claim the third spot thanks to their impressive protein profile and unique nutritional benefits. For example, pistachios are great for plant-based eaters because they contain all nine essential amino acids, classifying them as a complete protein and relatively high-protein snack. Pistachios are a great source of plant-based protein because they are one of the few plants that contain all nine essential amino acids in adequate quantities. This makes them particularly valuable for vegetarians and vegans seeking complete protein sources. They’re also packed with potassium, containing more than most other nuts, which supports heart health and muscle function. Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios. While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g. Studies show that pistachios can help reduce blood pressure and improve endothelial function. Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues. Their fiber content also makes them excellent for weight management and blood sugar control.