10. Macadamia Nuts: Delicious, But Low on the Nutrient Ladder
Macadamia nuts are famously buttery and rich, but they rank lowest among major nuts in terms of overall nutritional density. According to the USDA National Nutrient Database (2024), a 28g serving contains about 204 calories, 21g of fat, but only 2g of protein and minimal fiber. While high in monounsaturated fats, which can benefit heart health, they fall short in key micronutrients like magnesium and vitamin E compared to other nuts. A 2024 study from the International Journal of Food Sciences found that macadamias contain lower antioxidant levels than most other nuts tested. Their potassium content is also relatively modest, providing just 104mg per serving. In the latest consumer trend report by the Nut Health Council (2025), macadamia nuts are described as “delightful for taste, but less impressive for nutrient density.” While they’re not bad for you, their nutritional impact is eclipsed by nearly every other nut on this list.
9. Pecans: Sweet and Heart-Healthy, Yet Low in Protein
Pecans are beloved for their sweet flavor and use in desserts, but their nutritional profile is a mixed bag. The USDA’s 2024 update lists 196 calories and 20g of fat per ounce, with a surprisingly low protein content—just 2.6g per serving. On the plus side, pecans boast one of the highest antioxidant levels among nuts, as confirmed by a 2024 review in the Journal of Agricultural and Food Chemistry. However, their vitamin and mineral content—especially calcium and magnesium—is less impressive compared to almonds or pistachios. Recent data from the Global Nutri-Score Project (2025) shows pecans have a moderate fiber content (2.7g/oz) and are rich in manganese, delivering 63% of the daily value per ounce. This makes them beneficial for metabolic health, but their lower protein and micronutrient density place them near the bottom of the list.
8. Brazil Nuts: Selenium Superstars, Use With Caution
Brazil nuts stand out for their incredibly high selenium content—just one nut contains over 90mcg, far surpassing the adult daily requirement of 55mcg (NIH, 2024). This trace mineral is vital for thyroid health and antioxidant defense, but excessive intake can lead to selenium toxicity. A 2025 review in Clinical Nutrition Insights warns against eating more than 2–3 Brazil nuts a day due to this risk. Aside from selenium, Brazil nuts provide 4g of protein, 19g of fat, and 2g of fiber per ounce. Their vitamin E and magnesium levels are respectable but not exceptional. The 2024 World Nut Consumption Survey notes that Brazil nuts are not a significant source of other vitamins or minerals compared to cashews or almonds. Their unique benefit is selenium, making them a specialty choice rather than a daily staple.
7. Cashews: Creamy Texture, Modest Nutrient Punch
Cashews are popular in vegan cooking and snacking, prized for their creamy texture. Recent USDA data (2024) shows a serving contains 157 calories, 12g of fat, and 5g of protein. Cashews are an excellent source of copper (31% DV per ounce) and magnesium (20% DV), as well as iron, making them valuable for energy production and immune health. However, a 2025 report in the American Journal of Clinical Nutrition highlights their relatively lower fiber (0.9g/oz) and antioxidant content compared to walnuts or pecans. Cashews also contain more carbohydrates than most nuts—9g per ounce—which can matter for people on low-carb diets. The 2024 NutriTrend Survey remarks that cashews’ overall vitamin and mineral variety is decent but not top-tier, positioning them in the lower middle of this ranking.
6. Walnuts: Omega-3 Champions With Unique Benefits
Walnuts are often promoted as brain food, and for good reason. According to a major 2024 study published in Nutrients, walnuts are the richest plant source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, supplying 2.5g per ounce. The same serving offers 4g protein, 2g fiber, and 185 calories. Walnuts also provide significant amounts of magnesium (45mg/oz) and are high in antioxidants, especially polyphenols. The Global Health Nuts Report (2025) notes that regular walnut consumption is linked with reduced inflammation and better cardiovascular outcomes. However, they’re higher in saturated fat (1.7g/oz) than almonds or pistachios and can go rancid quickly due to their oil content. Walnuts’ standout is their omega-3 profile, but their protein and micronutrient content is slightly lower than the top contenders.
5. Hazelnuts: Vitamin E Powerhouse, Great for Skin
Hazelnuts may be best known for their role in chocolate spreads, but they shine nutritionally in their raw form. The USDA (2024) lists 178 calories, 4g protein, 5g carbohydrates, and 17g fat per ounce. Hazelnuts are a vitamin E powerhouse, delivering 21% of the daily value per serving—key for skin and immune health. A 2025 article in the European Journal of Nutrition highlights hazelnuts’ high manganese (86% DV) and copper (24% DV) content, important for bone and nerve function. Their antioxidant profile is also impressive, with recent tests showing high levels of proanthocyanidins. However, hazelnuts offer less fiber (2.7g/oz) and magnesium compared to almonds, and their protein content is moderate. They excel in micronutrients and healthy fat, but are edged out by even more nutrient-dense nuts.
4. Pine Nuts: Small Size, Big Magnesium Boost
Pine nuts are an essential ingredient in pesto and Mediterranean cuisine, but their nutrient profile is often overlooked. According to the USDA (2024), a 28g serving provides 191 calories, 3.9g protein, and a hefty 19g fat, mostly unsaturated. Pine nuts’ standout feature is their magnesium content—providing 17% of the daily value per ounce—supporting muscle and nerve function. A 2025 study in the Journal of Food Composition and Analysis found pine nuts are also rich in vitamin K (15% DV) and zinc (12% DV), which are important for immunity and blood health. Their iron content (9% DV) is notable, but their fiber is somewhat lower (1g/oz) than other nuts. Pine nuts’ delicate flavor comes with a relatively high price tag, but they deliver a unique combination of minerals that sets them apart.
3. Pistachios: Protein-Rich and Gut-Friendly
Pistachios have recently surged in popularity, partly due to their impressive protein content—6g per ounce, the highest among common nuts, according to USDA 2024 data. They’re also lower in calories (159/oz) and fat (13g/oz) than most nuts. A landmark 2024 clinical trial in the British Journal of Nutrition found that daily pistachio consumption improved blood cholesterol and gut microbiome diversity thanks to their 3g fiber per serving. Pistachios are also packed with vitamin B6 (28% DV), potassium (6% DV), and antioxidants like lutein and zeaxanthin, which benefit eye health. Their unique green color comes from phytonutrients rarely found in other nuts. The American Heart Association (2025) describes pistachios as “one of the most balanced nuts for protein, fiber, and healthy fats.” Their versatility and nutrient combination make them a top-three contender.
2. Almonds: Classic Choice With Leading Nutrient Density
Almonds have long been considered a gold standard for nut nutrition, and 2024 data continues to back this up. One ounce contains 164 calories, 6g protein, and a remarkable 3.5g fiber—more than any other nut listed here—according to the USDA. Almonds provide 37% of the daily value for vitamin E, 20% for magnesium, and 8% for calcium, making them a powerhouse for bone and immune health. A 2025 meta-analysis published in Advances in Nutrition reported that regular almond intake is linked to improved cholesterol profiles and reduced body weight in overweight adults. Almonds are also rich in antioxidants, including flavonoids concentrated in the skin. Their only slight drawback is their slightly higher phytic acid content, which can inhibit mineral absorption, though this is not a concern for most healthy diets. Almonds’ consistent performance across multiple nutrients secures their place near the top.
1. Chestnuts: Surprising Winner With Unique Nutrition Profile
Chestnuts might surprise many by landing at the top of this list, but recent analyses reveal their exceptional profile. Unlike other nuts, chestnuts are low in fat—just 0.6g per ounce—and high in complex carbohydrates (15g/oz), making them a staple in many traditional diets. According to the USDA (2024), chestnuts provide 1.2g protein, 1.5g fiber, and 70 calories per ounce—remarkably low for a nut. A 2025 study in Food Science & Nutrition found chestnuts are also rich in vitamin C (19% DV), a rarity among nuts, and deliver meaningful amounts of potassium, copper, and manganese. Their antioxidant content is moderate, but their unique blend of vitamins, minerals, and low fat sets them apart. Chestnuts are gluten-free, heart-healthy, and have shown in recent trials to improve blood sugar levels, making them the most nutritious nut by modern standards.
