10. Macadamia Nuts
Macadamia nuts always seem to be the guilty pleasure of the nut world—rich, buttery, and almost too indulgent to feel truly healthy. The reason they land at the bottom of the healthiest nuts list is pretty clear: their fat content is sky-high, with nearly 76% of their calories coming from fat. Most of this fat is monounsaturated, which is the same type found in olive oil and can be good for your heart. But macadamias pack about 200 calories into just one ounce, making it all too easy to overdo it. Protein and fiber are both on the lower side, so you might find yourself reaching for another handful sooner than you’d like. Despite their calorie load, they do sneak in some valuable nutrients like thiamine and manganese, both important for keeping your energy up and your metabolism running. Their creamy richness is tempting, but for anyone watching their waistline or wallet, macadamias are best enjoyed sparingly.
9. Pine Nuts
Pine nuts might be the secret ingredient in your favorite pesto, but they don’t top the charts when it comes to overall nutrition. A single ounce delivers about 191 calories and roughly 19 grams of fat, so they aren’t exactly a light snack. Their protein content is lower than most, which means they’re less likely to keep you full for long. On the upside, pine nuts offer a healthy dose of magnesium and vitamin K, helping your bones and blood stay strong. The flavor is distinct—some say almost sweet and resinous—but it’s not for everyone, which can make pine nuts a tough sell outside of specific recipes. Interestingly, new research suggests pine nuts might help control appetite, but the evidence is still emerging. While they’re a unique treat, pine nuts just don’t bring the all-around benefits that other nuts do.
8. Brazil Nuts
Brazil nuts stand out thanks to their incredibly high selenium content—a single nut can give you more than your daily recommended amount. Selenium is crucial for thyroid health and protecting your cells from damage, but with Brazil nuts, it’s easy to get too much of a good thing. Eating more than a couple a day may actually risk selenium toxicity, which can cause a slew of health issues. Each ounce comes with about 186 calories and a heavy dose of fat, so they’re hardly a low-calorie snack. Their earthy, almost creamy taste is unique, but not everyone finds it appealing, and they’re often sprinkled into trail mixes or desserts rather than eaten by the handful. Brazil nuts also offer anti-inflammatory properties and some valuable minerals, but the key word here is moderation. If you’re looking to boost your selenium, a Brazil nut or two is plenty.
7. Cashews
Cashews have a smooth, buttery flavor that makes them a favorite in both savory dishes and sweet treats. With about 157 calories per ounce and a moderate fat content (around 12 grams), they’re a little lighter than some other nuts. Cashews really shine when it comes to minerals—they’re packed with copper, magnesium, and zinc, all of which are critical for immune health and energy. However, they are higher in carbohydrates, which might not fit into every diet plan, especially for those going low-carb. Their creamy texture makes them a popular base for dairy-free recipes, like vegan cheese or sauces. Still, it’s easy to go overboard, especially when they’re roasted and salted. Enjoying cashews in moderation can add variety and important nutrients to your diet.
6. Pecans
Pecans offer a rich, buttery flavor that feels like a treat, but they’re also loaded with nutrition. Each ounce brings about 196 calories, mostly from heart-healthy monounsaturated fats. They’re high in antioxidants, which help protect your body from damaging free radicals and may even support healthy aging. Pecans have a good amount of fiber, which supports digestion and keeps hunger at bay. Recent studies point to pecans’ potential to lower cholesterol and reduce inflammation, making them a smart choice for heart health. Despite these benefits, their calorie content means it’s easy to overeat, especially when they’re candied or baked into pies. Enjoying pecans plain or tossed into salads is a great way to reap their health rewards.
5. Walnuts
Walnuts are famous for their brain-like shape and for being one of the best plant sources of omega-3 fatty acids. An ounce of walnuts contains about 185 calories and a hefty dose of alpha-linolenic acid (ALA), which supports heart and brain health. Studies consistently show that walnuts can help improve cholesterol profiles and reduce persistent inflammation in the body. They’re also loaded with antioxidants, protein, and fiber, making them a powerhouse snack. Walnuts can add a satisfying crunch to salads, oatmeal, or baked goods. While they’re calorie-dense, their unique nutrient makeup sets them apart from many other nuts, making them a staple for those looking to boost their omega-3 intake.
4. Hazelnuts
Hazelnuts are a delight for both your taste buds and your health. With about 178 calories per ounce, they’re rich in healthy fats, fiber, and an impressive list of vitamins—especially vitamin E and B vitamins. Studies have linked hazelnut consumption with improved cholesterol levels and better heart health, likely thanks to their high antioxidant content. Their flavor is sweet and slightly earthy, which works beautifully in desserts, but they’re just as tasty on salads or in savory dishes. Hazelnuts also help fight oxidative stress, which can play a role in aging and disease. Their calorie density means portion control is important, but their nutritional benefits make them a wise addition to most diets.
3. Almonds
Almonds have earned their reputation as a nutritional superstar. A single ounce delivers about 164 calories, but the payoff is huge: lots of vitamin E, magnesium, and fiber, all working together to support heart health and help manage weight. Research has shown that eating almonds can lower cholesterol and support healthier blood sugar levels. Their satisfying crunch and mild flavor make them endlessly versatile, whether you enjoy them raw, roasted, or blended into almond butter. Almonds are also a favorite in plant-based diets, adding protein and healthy fats to meals and snacks. With so many ways to enjoy them, it’s easy to see why almonds are a top pick for healthy eating.
2. Pistachios
Pistachios are a standout for their lower calorie count—about 159 calories per ounce—and their impressive protein and fiber content. Eating pistachios can actually help with weight management, as their combination of nutrients makes them extra filling. Recent studies highlight their role in promoting heart health and supporting healthy blood sugar levels. Rich in antioxidants and key vitamins like B6 and potassium, pistachios do more than just taste good—they help keep your body running smoothly. Their vibrant green color and subtle, sweet flavor add excitement to snacks and meals alike. With so much going for them, it’s no wonder pistachios are getting more attention from health experts and snackers alike.
1. Peanuts
Peanuts might technically be legumes, but in the world of snacks, they’re the reigning king of healthy nuts. With about 166 calories per ounce, peanuts pack in protein, healthy fats, and important nutrients like niacin and folate. These nutrients are essential for energy production and keeping your cells happy and healthy. Research has shown that regular peanut consumption can reduce the risk of heart disease and support overall wellness. Their versatility is unmatched—you can eat them whole, roasted, or as everyone’s favorite: peanut butter. Peanuts are affordable, widely available, and their impressive nutrient profile makes them a top choice for anyone looking to eat well without breaking the bank.
