Have you ever stood in the grocery store staring at bags of nuts, wondering which ones are actually good for you? It’s shocking how something so tiny can pack so much power—or, sometimes, sneak in a few drawbacks. Not all nuts are created equal, and if you’ve ever felt a little guilty for loving cashews, or wondered if almonds are really all they’re cracked up to be, you’re not alone. This ranking will unravel the mysteries behind your favorite crunchy snacks, from the least to the most nutritious. Prepare to be surprised—some of these rankings might just flip your snacking habits upside down.
10. Macadamia Nuts
Macadamia nuts taste like little bites of buttery heaven, but when it comes to health, they sit at the bottom of this list. They contain more fat than most other nuts—about 21 grams per ounce, with 3 grams being saturated fat. That means just a handful can add up to over 200 calories, which is a lot when you’re trying to watch your intake. Of course, not all fat is bad, and macadamias do offer heart-healthy monounsaturated fats and antioxidants. Still, those benefits can’t quite outweigh the high-calorie punch and saturated fat level. Many people find it hard to stop at a few, and that’s where the trouble starts. Enjoy them as an occasional treat, but if you’re reaching for the healthiest option, you might want to look elsewhere. They’re a perfect example of “good, but not the best.”
9. Cashews
Cashews have a creamy texture and a flavor that makes them hard to resist, but they come with a few nutritional caveats. Their fat content is lower than macadamias—about 12 grams per ounce—but they’re a bit higher in carbs, which isn’t ideal if you’re watching your blood sugar. Cashews are a solid source of magnesium, which helps with energy and bone health, but they also have a higher calorie count, around 157 per ounce. Some people use them to make dairy-free cheeses or sauces, which can be a tasty alternative for vegans. However, their nutritional profile isn’t quite as impressive as other nuts higher up the list. If you love cashews, go ahead and enjoy them, just remember to keep an eye on portion sizes. They’re a delicious snack, but not the one you want to rely on every day.
8. Brazil Nuts
Brazil nuts might not be the star of every snack bowl, but they have a secret weapon: selenium. Just one Brazil nut contains more than the daily recommended intake of this powerful antioxidant mineral, which helps support your thyroid and immune system. While that sounds amazing, it’s also a reason to be cautious—too much selenium can actually be harmful, so moderation matters here more than with other nuts. Brazil nuts are calorie-dense at 186 calories per ounce, with 19 grams of fat, and their texture can be a bit heavy. People who want to boost their selenium levels quickly might reach for these, but eating more than a few at a time isn’t wise. They’re a perfect example of “less is more.” One or two Brazil nuts a day is all you need to enjoy the benefits without any risk.
7. Pine Nuts
Pine nuts often fly under the radar unless you’re making pesto, but they’re more than just a garnish. With around 191 calories and 19 grams of fat per ounce, they’re definitely on the denser side, but they offer a unique nutrient: pinolenic acid. This compound may help curb your appetite, which is a pretty neat trick for a snack. Pine nuts are also a good source of vitamin K, magnesium, and protein, all of which support your overall health. The catch? They’re expensive, and sometimes people experience a strange “pine mouth” sensation after eating them, which makes food taste bitter for days. Their delicate flavor can elevate salads and dishes, but not everyone finds them easy to include regularly. If you enjoy them, sprinkle them over meals rather than snacking by the handful.
6. Pecans
Pecans have a sweet, rich flavor that makes them a favorite in desserts, but they’re also packed with nutrients. A single ounce comes with about 196 calories and 20 grams of fat, so they’re definitely on the indulgent side. They’re loaded with antioxidants, which help fight inflammation and protect your cells from damage. Pecans also contain fiber and a modest amount of protein, making them filling and satisfying. Their fat content is mostly healthy unsaturated fats, which can help lower “bad” cholesterol levels. However, their high calorie count means you have to be careful not to overdo it—think of them as a topping rather than a main event. Their unique taste can spice up oatmeal, salads, or even roasted veggies. Just remember, a little goes a long way.
5. Hazelnuts
Hazelnuts offer a unique sweet, earthy flavor and are loaded with good-for-you nutrients. With about 178 calories and 17 grams of fat per ounce, they’re a heart-healthy choice thanks to their high levels of monounsaturated fats. Hazelnuts are especially rich in vitamin E, which is great for skin health and can act as a powerful antioxidant. They also contribute fiber, helping to keep your digestive system moving smoothly. Research has linked hazelnut consumption to lower cholesterol and reduced inflammation, which is nothing to sneeze at. They’re a versatile nut—delicious in chocolate spreads, chopped into muesli, or even roasted on their own. If you’re looking for a nut that’s both tasty and nourishing, hazelnuts fit the bill.
4. Peanuts
Peanuts aren’t technically nuts—they’re legumes—but most people treat them as part of the nut family. They deliver a punch of protein, healthy fats, and a range of vitamins and minerals in every handful. At 166 calories and 14 grams of fat per ounce, peanuts are one of the best choices for those who want a satisfying, protein-rich snack. They also contain resveratrol, an antioxidant linked to heart health. Some people can’t eat peanuts due to allergies, which can be very serious and even life-threatening. For everyone else, peanuts are an affordable, accessible option that can help keep hunger at bay. They’re great in everything from trail mix to peanut butter sandwiches, making them a true pantry staple. Their only downside is that they’re easy to overeat, so watch those portions.
3. Pistachios
Pistachios are small but mighty when it comes to nutrition. Offering 159 calories and 13 grams of fat per ounce, they strike a great balance between being filling and not too calorie-heavy. Pistachios stand out for their high protein and fiber content, which can help you feel full longer and support digestive health. They’re loaded with antioxidants, especially lutein and zeaxanthin, which are important for eye health. Research suggests that eating pistachios can help improve cholesterol levels and even aid in weight management. Their slightly sweet, nutty flavor is irresistible, and the act of shelling them can help you slow down and savor your snack. Pistachios are a smart, tasty choice for anyone looking to boost their nutrition with a crunchy snack.
2. Walnuts
Walnuts are often called “brain food,” and it’s not just because they look like little brains. They’re one of the only nuts rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that’s great for heart and brain health. An ounce of walnuts has about 185 calories and 18 grams of fat, mostly from polyunsaturated fats. Studies have shown walnuts can help reduce inflammation, lower cholesterol, and even support cognitive function. They’re also packed with antioxidants, making them powerful allies in fighting cellular damage. Their slightly bitter, earthy taste might not be for everyone, but their benefits are undeniable. Whether you toss them in salads or eat them by the handful, walnuts are a smart addition to a healthy diet.
1. Almonds
Almonds earn the top spot as the healthiest nut, and it’s easy to see why. With 164 calories and 14 grams of fat per ounce, they deliver a hearty dose of protein, fiber, and healthy fats—all in a satisfying crunch. Almonds are especially high in vitamin E, which helps protect your skin and cells from damage. They’re also a good source of magnesium, which plays a role in everything from muscle function to bone health. Studies suggest almonds can help lower cholesterol, regulate blood sugar, and even support weight management by keeping you full longer. Their mild flavor makes them incredibly versatile, whether you’re snacking, baking, or blending them into smoothies. Almonds are the ultimate multitaskers in the nut world, offering both nutrition and taste in every bite.
