10. Macadamia Nuts
Macadamia nuts are the luxury car of the nut world: rich, smooth, and undeniably indulgent. But when it comes to health rankings, their high fat content often lands them at the bottom of the list. About 76% of their calories come from fat, mostly the heart-healthy monounsaturated kind. Still, with roughly 200 calories per ounce and only a modest amount of protein and fiber, they’re not the most filling option if you’re trying to curb your appetite. Their creamy texture can make you want to eat handful after handful, but experts warn that portion control is crucial. Macadamias do boast antioxidants that may help reduce inflammation, which is a silver lining. According to recent nutrition studies, including one published in early 2025, eating macadamia nuts in moderation could support cardiovascular health, but overindulgence can quickly push you over your daily calorie needs. In short, enjoy their buttery flavor, but don’t let their decadence fool you into thinking more is always better.
9. Pecans
Pecans are the sweethearts of Southern desserts, but their nutritional profile is a bit of a mixed bag. They pack about 190 calories per ounce and 20 grams of fat per serving, making them a calorie-dense snack. While most of their fat is unsaturated and friendly to your heart, pecans fall short on protein and fiber, which are important for keeping you full. That said, they’re loaded with antioxidants—especially vitamin E—helping to fight oxidative stress in the body. Nutritionists highlight the zinc content in pecans as a plus, since it’s crucial for immune support. Despite their shortcomings, adding a sprinkle of pecans to a salad or yogurt can provide a satisfying crunch and a hint of sweetness. Just be mindful: it’s easy to overdo it, especially when they’re candied or baked into pies. As one dietitian put it in a recent interview, “Pecans are a treat—enjoy them, but don’t let them become your main nut.”
8. Brazil Nuts
Brazil nuts are the selenium superstars of the nut world. Just a single Brazil nut can provide more than your daily recommended intake of this important mineral, essential for thyroid function and antioxidant defenses. However, with about 190 calories and 19 grams of fat per ounce, they’re dense and can add up fast. They’re not particularly high in protein or fiber, so you might not feel as satisfied compared to other nuts. Overconsumption can actually be risky—too much selenium can lead to toxicity, causing symptoms like hair loss and fatigue. Recent guidance from health experts recommends limiting intake to just one or two Brazil nuts a day. Their rich, earthy flavor makes them a unique addition to trail mixes, but moderation is not just a suggestion—it’s a necessity.
7. Pine Nuts
Tiny but mighty, pine nuts are best known for starring in pesto, but they don’t quite top the health charts. Each ounce delivers about 190 calories and a good amount of monounsaturated fats, which are beneficial for heart health. They offer a modest boost of protein but are lower in fiber than many other nuts, making them less filling as a stand-alone snack. Pine nuts do shine in their magnesium content, which plays a role in muscle and nerve function, and they also contain vitamin K for bone health. However, their high calorie density means you need to watch your portions, especially when sprinkling them over salads or pasta. Food scientists in 2024 noted that pine nuts can trigger “pine mouth” in rare cases, an odd taste disturbance, but this is generally harmless. Their delicate flavor and texture can elevate dishes, but they’re best used as a garnish rather than a main event.
6. Walnuts
Walnuts have a reputation as brain food, and there’s real science behind the claim. They’re one of the best plant sources of omega-3 fatty acids, which support heart and brain health. Each ounce contains about 185 calories and provides a solid dose of protein and fiber, helping you stay full longer. Recent studies have linked walnut consumption to a reduced risk of heart disease, thanks to their high antioxidant content. Walnuts also contain polyphenols, compounds that can help fight inflammation and support overall wellness. Their slightly bitter, earthy taste pairs well with both sweet and savory foods, making them a staple in many kitchens. Nutritionists recommend enjoying walnuts raw or lightly toasted to preserve their healthy oils. Just remember, their calorie content adds up quickly—so a small handful goes a long way.
5. Hazelnuts
Hazelnuts bring a sweet, nutty flavor that’s hard to resist, but their benefits go far beyond taste. With about 178 calories per ounce, they offer a good mix of healthy fats, protein, and fiber. Hazelnuts are particularly high in vitamin E, an antioxidant that helps protect your cells from damage. They also provide magnesium and copper, two minerals important for energy and immune function. Recent research suggests that hazelnuts can help lower cholesterol levels and promote better heart health when eaten as part of a balanced diet. Their versatility makes them a favorite in desserts, but they’re just as tasty in salads or as a standalone snack. Health experts in 2025 have emphasized the benefits of incorporating hazelnuts into a Mediterranean-style diet, which has been linked to improved longevity.
4. Almonds
Almonds are often the gold standard when it comes to healthy snacking, and it’s not just hype. With 160 calories per ounce, they pack in protein, fiber, and a hefty dose of healthy fats. Almonds are especially rich in vitamin E and magnesium, both of which are crucial for heart health and muscle function. Studies from 2024 highlight that regular almond consumption may aid in weight management, thanks to their ability to promote satiety. They also have been shown to help lower LDL cholesterol, earning them a spot in many heart-healthy diets. Almonds are endlessly versatile—grab a handful for a snack, toss them on oatmeal, or blend them into smoothies. Dietitians recommend keeping portions in check, since it’s easy to eat more than you realize, especially with flavored varieties.
3. Pistachios
Pistachios are a powerhouse of protein, fiber, and healthy fats, making them one of the most nutrient-dense nuts around. At 160 calories per ounce, they’re on the lighter side compared to some other options, but still deliver big on flavor and nutrition. Recent studies show pistachios can help lower cholesterol and improve heart health, thanks to their high levels of plant sterols and antioxidants. They’re also rich in vitamin B6, which supports brain health and mood regulation. Pistachios have the added benefit of being “shell-on,” slowing down your snacking and making portion control a bit easier. Their appealing green color and mild flavor make them a fun addition to both sweet and savory dishes. Nutritionists often recommend pistachios as a go-to snack for people looking to curb cravings without sacrificing taste.
2. Cashews
Cashews are creamy, versatile, and packed with nutrition, earning them a high spot on the list. With about 157 calories per ounce, they’re slightly lower in fat compared to most nuts, but still deliver a satisfying crunch. Cashews provide a good balance of protein, healthy fats, and essential minerals like magnesium and zinc. Their antioxidants help reduce inflammation and support immune function, making them a smart choice for overall wellness. Cashews are incredibly adaptable, starring in everything from stir-fries to vegan cheese and creamy sauces. Recent expert commentary highlights their role in plant-based diets, where their texture and flavor are especially prized. Even so, it’s easy to eat more than a serving, so mindful snacking is key.
1. Peanuts
Peanuts may be technically classified as legumes, but their impressive nutrient profile makes them a top pick in the nut world. Each ounce contains about 170 calories, along with high levels of protein, fiber, and healthy fats. Peanuts are rich in antioxidants, including resveratrol, which has been associated with heart health benefits. Studies consistently show that regular peanut consumption can aid in weight management and reduce the risk of chronic diseases like diabetes and heart disease. Their affordability and versatility set them apart, whether you enjoy them raw, roasted, or as peanut butter. Nutritionists in 2025 continue to recommend peanuts as a budget-friendly, satisfying snack that fits a variety of diets. Their combination of taste, nutrition, and accessibility secures their place at the very top of the healthiest nuts ranking.
