Cashews
Cashews often get a bad rap in the world of nuts, but they’re still a healthy snack. They are lower in fiber and protein compared to many other nuts, and recent nutrition data shows they contain more carbohydrates, which can spike blood sugar if eaten in large amounts. However, cashews do deliver a decent amount of copper and magnesium, which are vital for brain health and energy production. One ounce (about 18 nuts) contains roughly 157 calories, mostly from healthy fats. They have less alpha-linolenic acid (ALA), an important omega-3 fatty acid, than walnuts or pecans. Research published by the USDA in 2023 notes that cashews can support heart health, but their benefits are less pronounced compared to some other nuts. Still, adding cashews to a balanced diet is better than reaching for chips or cookies.
Macadamia Nuts
Macadamia nuts are often associated with indulgence, thanks to their rich, buttery flavor and high fat content. Despite their calorie density—about 204 calories per ounce—they are high in monounsaturated fats, the kind that help lower LDL cholesterol levels. However, they provide less protein than almonds or peanuts, and their vitamin E content is lower than that of hazelnuts. According to a 2024 Harvard study, macadamias can improve heart health markers, but their lower fiber and protein means they’re not as filling. They’re a good source of thiamine and manganese, supporting metabolism and antioxidant defenses. Enjoying macadamias in moderation can provide a luxurious treat with some heart-healthy perks.
Pecans
Pecans are famous for their role in desserts, but they’re more than just a pie ingredient. They are among the highest in antioxidants of all nuts, according to a 2023 review in the Journal of Nutrition. Pecans are rich in oleic acid, the same healthy fat found in olive oil, and are a good source of zinc, which helps support immune function. However, pecans are also one of the nuts with the lowest protein content and higher in calories, with about 196 per ounce. Their high fat content is mostly unsaturated, which supports heart health, but the lower protein and fiber means they don’t keep you full as long. Having a handful can help reduce oxidative stress, but balance is key.
Pine Nuts
Pine nuts are tiny but mighty, offering a delicate flavor and unique texture. They are an excellent source of magnesium, with one ounce providing about 17% of your daily needs, which is important for muscle and nerve function. Pine nuts are also rich in vitamin K and contain pinolenic acid, which some studies suggest may help reduce appetite. However, they are higher in omega-6 fatty acids, and consuming too many omega-6s compared to omega-3s can promote inflammation, according to recent NIH findings. Pine nuts are also more expensive and less common in diets, which means people eat them less regularly. They’re best used as a topping or in pesto for a nutritious boost.
Pistachios
Pistachios are one of the lowest-calorie nuts, with just 159 calories per ounce and more nuts per serving than most. According to a 2024 study in Nutrients, they contain the most potassium of any nut, which helps regulate blood pressure, and are packed with vitamin B6, vital for mood and brain health. Pistachios also provide a solid dose of fiber and plant-based protein, making them especially satisfying as a snack. Their green color is due to antioxidants like lutein and zeaxanthin, which support eye health. Despite their health perks, flavored or salted pistachios can be high in sodium, so it’s best to choose the plain, unsalted kind. Regular pistachio consumption has been linked to improved cholesterol levels and better blood sugar control.
Hazelnuts
Hazelnuts are rich in vitamin E, delivering about 28% of your daily needs in just one ounce, according to recent USDA data. Vitamin E is a powerful antioxidant that helps protect cells from damage, and hazelnuts are also a good source of manganese and copper. They contain more folate than most other nuts, which is important for DNA synthesis and repair. Hazelnuts are a favorite in chocolate spreads, but when eaten raw or roasted, they pack a nutritious punch. Their high monounsaturated fat content supports heart health, while their moderate protein and fiber help with satiety. A 2023 study in the American Journal of Clinical Nutrition found that hazelnuts can help reduce LDL cholesterol when included in a balanced diet.
Brazil Nuts
Brazil nuts stand out because they are the richest dietary source of selenium, a mineral that supports thyroid health and immune function. Just one Brazil nut can provide more than 100% of your daily selenium needs, which is why experts recommend eating only one or two a day to avoid toxicity. Brazil nuts are also high in healthy fats and magnesium, with about 187 calories per ounce. Recent research from 2024 highlights their ability to improve antioxidant status and lower inflammation markers. However, overconsumption can lead to selenium toxicity, which causes symptoms like hair loss and digestive upset. Enjoying Brazil nuts in moderation can provide a powerful nutrient boost without the risks.
Pine Nuts
Pine nuts are not just for pesto—they offer a surprising nutritional profile. They are loaded with vitamin E and magnesium, both of which are crucial for heart and muscle health. New evidence in 2024 shows pine nuts can help reduce bad cholesterol, thanks to their content of pinolenic acid. Their protein content is lower than almonds but sufficient for a plant-based snack. Pine nuts also have a unique appetite-suppressing property, which some small studies have linked to their effect on satiety hormones. They are, however, higher in omega-6 fatty acids, so balance with other nuts is recommended to avoid inflammation. Adding pine nuts to salads or grain bowls is an easy way to enjoy their benefits.
Walnuts
Walnuts are often praised as a “brain food” due to their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Each ounce provides about 2.5 grams of ALA, which supports heart and brain health, according to the American Heart Association’s 2025 guidelines. Walnuts are also rich in polyphenols—potent antioxidants that fight inflammation and oxidative stress. They contain slightly fewer calories (about 185 per ounce) compared to macadamias or pecans, and their protein and fiber content make them a filling snack. A recent study in 2024 linked walnut consumption with reduced risk of cognitive decline and lower cholesterol. Their unique combination of nutrients puts them among the healthiest nuts.
Almonds
Almonds take the top spot for their impressive mix of nutrients and health benefits. They are packed with vitamin E, magnesium, and fiber, supporting heart health and digestion. An ounce of almonds (about 23 nuts) provides 6 grams of protein and 3.5 grams of fiber, making them the most filling of all nuts. According to a 2023 meta-analysis in the Journal of the American College of Nutrition, regular almond consumption lowers LDL cholesterol and helps manage blood sugar levels. Almonds also have prebiotic properties, feeding beneficial gut bacteria, and may support weight management, as their fiber and protein increase satiety. Their versatility—raw, roasted, sliced, or as almond butter—makes them easy to add to any meal or snack.
