Macadamia Nuts
Macadamia nuts are often thought of as indulgent, and for good reason—they are the highest in fat among popular nuts, with about 21 grams in just a one-ounce serving. Most of this fat is monounsaturated, which is heart-healthy, but the calorie count is sky-high, making it easy to overeat. Recent research published in Nutrition Reviews (2024) confirmed that while macadamias can lower cholesterol, the benefits are less significant compared to other nuts. Their low protein and fiber content—just 2 grams of protein and 2 grams of fiber per ounce—means they’re less filling. On the plus side, they contain antioxidants like tocotrienols, but not in amounts that surpass other nuts. If you’re aiming for weight management or a nutrient punch, macadamias come up short. They’re delicious, but best as an occasional treat.
Pecans
Pecans are famous for their sweet, buttery flavor, often turning up in pies or candied snacks. With 20 grams of fat and just 3 grams of protein per ounce, pecans are rich in calories but not in protein. A 2023 study in Nutrients found that pecans can help lower LDL cholesterol, but their overall nutrient density is moderate compared to other nuts. They provide manganese and copper, two minerals important for metabolism and immune health. However, their relatively low fiber and protein content makes them less effective for satiety. If you want the heart benefits, a small handful a few times a week is enough. Compared to other options, they’re not the nutritional powerhouse you might expect.
Coconut (Dried)
Dried coconut, sometimes called coconut chips or flakes, is technically a drupe, not a true nut, but it’s often included in nut rankings. It’s high in saturated fat—over 13 grams per ounce—making it an outlier among nuts. According to a 2024 review in the American Journal of Clinical Nutrition, saturated fats from coconut may not have the same negative effects as those from animal sources, but moderation is still key. Coconut is low in protein and fiber, with less than 2 grams of each per serving. It does offer some minerals like manganese, but not enough to offset its high calorie and fat load. Coconut is tasty in small amounts, but it doesn’t compare to tree nuts for overall health benefits.
Cashews
Cashews are creamy and versatile, showing up in everything from snack mixes to vegan cheese. They have a moderate fat content (12 grams per ounce) and offer about 5 grams of protein. Cashews stand out for their copper and magnesium content, both crucial for energy production and nerve health. However, a 2023 meta-analysis in Food Science & Nutrition found that cashews don’t lower cholesterol as effectively as almonds or walnuts. They also have a higher carbohydrate content—about 9 grams per ounce—making them less ideal for low-carb diets. Their lower fiber content means they aren’t the best for feeling full, but they’re still a healthy choice in moderation.
Pine Nuts
Tiny pine nuts are a favorite in pesto, but they’re expensive and less common as a snack. Pine nuts have about 13 grams of fat and 4 grams of protein per ounce. They are rich in vitamin E and magnesium, both linked to heart and brain health, according to a 2024 report by the International Journal of Molecular Sciences. Some studies suggest they contain pinolenic acid, which may help curb appetite, but the evidence is preliminary. Their calorie density is high, so portion control matters. While pine nuts offer unique nutrients, their overall health impact doesn’t outshine more affordable options.
Brazil Nuts
Brazil nuts are best known for their sky-high selenium content—one nut can provide more than 100% of your daily needs, as confirmed by the National Institutes of Health (2024). Selenium is essential for thyroid health and immune function, but too much can be toxic. Brazil nuts offer moderate protein (4 grams per ounce) and a softer, buttery texture. Their fat content is among the highest—19 grams per ounce—mostly unsaturated, which is heart-friendly. A 2023 Clinical Nutrition study found that a couple of Brazil nuts weekly can improve cholesterol, but eating them daily risks selenium overdose. They’re best enjoyed occasionally for a mineral boost.
Pistachios
Pistachios are famously fun to eat and vibrant in color, with about 6 grams of protein and 3 grams of fiber per ounce. Their lower fat content (13 grams per ounce) makes them less calorie-dense than many other nuts. A 2023 Journal of Nutrition study showed pistachios can help improve blood sugar control and lower cholesterol, making them a top pick for heart health. They’re also a good source of potassium and vitamin B6, which support nerve and blood function. Their unique antioxidants, such as lutein and zeaxanthin, promote eye health. The act of shelling pistachios may help slow eating and reduce calorie intake, which is a surprisingly effective trick for weight control.
Hazelnuts
Hazelnuts might remind you of chocolate spreads, but on their own, they’re a nutritional gem. An ounce offers 17 grams of fat, 4 grams of protein, and a rich dose of vitamin E—one of the highest among nuts, according to USDA data (2024). A 2023 review in Advances in Nutrition highlighted hazelnuts’ ability to improve cardiovascular health by reducing inflammation and oxidative stress. They also provide manganese and copper, supporting bone and brain health. Their fiber content is moderate, which can help with satiety. Roasted or raw, hazelnuts are a smart choice for heart and brain health.
Walnuts
Walnuts are unique among nuts for their high alpha-linolenic acid (ALA) content, a plant-based omega-3 fatty acid. One ounce supplies about 2.5 grams of ALA, making walnuts a rare vegetarian source, as confirmed by a 2024 Circulation study. They also provide 4 grams of protein and 2 grams of fiber per serving. Walnuts have been shown to lower total and LDL cholesterol and improve brain function in older adults, according to recent clinical trials. Their antioxidant compounds, including polyphenols, give them extra anti-inflammatory power. While their fat content is high (18 grams per ounce), it’s mostly healthy fat, and the benefits are well supported by evidence.
Peanuts
Although technically a legume, peanuts are usually grouped with nuts. They pack 7 grams of protein and 2.5 grams of fiber per ounce, making them one of the most filling choices. A large-scale 2024 review in the British Journal of Nutrition found that regular peanut consumption is linked to lower rates of heart disease and type 2 diabetes. They’re rich in niacin, folate, and resveratrol, a protective antioxidant. Peanuts are budget-friendly, making them a practical nut for most people. Their only drawback is the risk of aflatoxin contamination, but commercially processed peanuts in the U.S. are routinely tested and safe.
Almonds
Almonds are the gold standard in many nutrition studies, with about 6 grams of protein, 3.5 grams of fiber, and 14 grams of fat per ounce. They’re loaded with vitamin E—37% of your daily value per serving—and magnesium, both associated with heart and bone health. A 2023 study published in the American Journal of Clinical Nutrition showed that almonds help lower LDL cholesterol and support weight management by promoting fullness. Almonds are also a top pick for blood sugar control thanks to their combination of protein, fiber, and healthy fats. Their crunchy texture and mild flavor make them a versatile, everyday snack.
Pecans
Pecans are often associated with desserts, but they offer more than just a sweet flavor. They contain high levels of monounsaturated fats, which help to lower bad cholesterol and support heart health according to the American Heart Association in 2024. Pecans are also rich in antioxidants, particularly vitamin E and flavonoids, which protect against cell damage. They provide about 3 grams of fiber per ounce, helping with digestion and satiety. Regular pecan consumption has been linked to reduced inflammation in a 2023 meta-analysis. However, their high calorie count means portion control is important, especially if you’re watching your weight.
