Macadamia Nuts
Macadamia nuts are famous for their creamy texture, but they aren’t the healthiest choice if you’re looking for nutrition density. While delicious, they are notably high in calories and fat, offering about 200 calories and 22 grams of fat per ounce according to the USDA. Most of this fat is monounsaturated, which is better than saturated, but macadamias fall short on protein and fiber compared to other nuts. They contain only about 2 grams of protein and 2 grams of fiber per ounce, making them less filling. Their vitamin and mineral profile isn’t as impressive either, with modest levels of magnesium and vitamin B1. Recent research from 2023 in the journal Nutrients did confirm their heart-healthy fats, but overall, their nutrient-to-calorie ratio is lower than other nuts. Still, they’re a tasty treat if eaten in moderation.
Pecans
Pecans are often celebrated in desserts, but health-wise, they’re lower on the list. They pack in about 200 calories and 21 grams of fat per ounce, most of it monounsaturated and polyunsaturated fats, which is positive for heart health. However, they are relatively low in protein (about 3 grams per ounce) and fiber, and are higher in sugars compared to some nuts. The American Heart Association lists pecans as a source of antioxidants, but their vitamin and mineral content is not as robust as others—mainly providing manganese and copper. A 2024 review in Advances in Nutrition noted their benefits for cholesterol, but emphasized their limited protein. For those watching their weight or blood sugar, pecans are best enjoyed sparingly.
Brazil Nuts
Brazil nuts are unique because of their incredibly high selenium content—just one or two nuts can provide more than 100% of your daily needs, according to the NIH. Selenium is a powerful antioxidant, but too much can be toxic, so eating Brazil nuts in moderation is crucial. They are also high in fat (about 19 grams per ounce) and relatively low in protein (4 grams per ounce). Research published in 2024 in Frontiers in Nutrition highlighted the risks of overconsumption, especially for children and pregnant women. Brazil nuts do offer magnesium and vitamin E, but their high calorie and fat content, along with the selenium risk, set them lower in a health ranking. They’re like a supplement in nut form—useful, but only in tiny doses.
Cashews
Cashews are a popular snack and common in dairy-free recipes, but they aren’t the ultimate nut when it comes to health. They offer about 157 calories and 12 grams of fat per ounce, with a decent 5 grams of protein and 1 gram of fiber. Cashews are a source of magnesium, copper, and zinc, which are great for immunity and metabolism. A 2023 study from the Journal of Nutrition found that cashews may improve blood pressure and cholesterol, but they’re lower in fiber and antioxidants compared to top-ranking nuts. They also contain phytates, which can reduce mineral absorption, though roasting helps reduce this effect. Cashews are a solid middle-of-the-road choice for flavor and nutrition.
Pine Nuts
Pine nuts might remind you of pesto, but they’re also packed with nutrition. They contain about 191 calories and 19 grams of fat per ounce, but offer more iron than most nuts, making them helpful for people who don’t eat meat. Pine nuts also provide magnesium, vitamin E, and zinc. Research published in Nutrients in 2023 pointed out their role in lowering LDL cholesterol and supporting heart health. However, they are lower in protein (about 4 grams per ounce) and fiber, and can cause “pine mouth,” a harmless but odd aftertaste for some people. While not a protein powerhouse, pine nuts are a good option for healthy fats and minerals.
Walnuts
Walnuts stand out for their high omega-3 fatty acid content, specifically alpha-linolenic acid (ALA), which is rare in plant foods. According to the American Journal of Clinical Nutrition (2024), just one ounce of walnuts contains about 2.5 grams of ALA, known for supporting heart and brain health. Walnuts are also rich in antioxidants, polyphenols, and vitamin E, though they have a bit more fat (18 grams per ounce) and calories (185 per ounce) compared to some other nuts. Their protein content is moderate at 4 grams per ounce, and they’re a bit lower in fiber. Current research highlights walnuts’ anti-inflammatory benefits and their positive effects on cholesterol. They’re a smart choice, especially for those looking to boost omega-3s.
Hazelnuts
Hazelnuts have gained more attention recently, partly due to their high vitamin E content, which supports skin and heart health. One ounce delivers about 4 grams of protein, 3 grams of fiber, and 17 grams of fat, mostly monounsaturated. The journal Antioxidants (2023) noted hazelnuts’ powerful antioxidant activity, which can help lower inflammation and protect against chronic disease. They are also a good source of magnesium, copper, and manganese. Hazelnuts may help improve blood vessel function and lower LDL cholesterol. Their nutrient profile and recent research make them a strong contender among the healthiest nuts.
Almonds
Almonds are one of the most studied nuts and consistently rank high for overall nutrition. One ounce provides about 6 grams of protein, 14 grams of fat, and 3.5 grams of fiber, making almonds an excellent choice for satiety and blood sugar control, as per Diabetes Care (2024). They are rich in vitamin E, magnesium, and riboflavin, and have been linked to improved heart health and reduced inflammation. Recent clinical trials from 2023 showed almonds can help lower LDL cholesterol and support weight management. Their crunchy texture and mild flavor make them a favorite for snacking, baking, or adding to salads.
Pistachios
Pistachios pack a nutritional punch with the highest protein content among common nuts (about 6 grams per ounce), and they’re lower in fat (13 grams per ounce) and calories (about 159 per ounce) than most others. They are loaded with fiber (3 grams per ounce) and antioxidants, including lutein and zeaxanthin, which are good for eye health. The American Heart Association (2024) highlights pistachios for their cholesterol-lowering potential and their role in blood sugar management. They’re also a source of vitamin B6, copper, and potassium. Research continues to show pistachios support healthy gut bacteria, making them a top choice for overall wellness.
Pecans
Pecans are rich in monounsaturated fats, antioxidants, and vitamin E, which play a role in reducing oxidative stress and inflammation. According to the Journal of Nutritional Biochemistry (2024), regular pecan consumption has been associated with improved heart health, including lower LDL cholesterol and better arterial function. Pecans also provide a significant source of manganese and thiamine, which are essential for energy metabolism. While their protein content is moderate (about 3 grams per ounce), their fiber and mineral content are robust. The latest research suggests that pecans may also help with blood sugar control, making them an excellent choice for people with diabetes or metabolic syndrome. Their sweet, buttery flavor makes them a satisfying and nutritious snack.
