Peanuts
Peanuts often get overshadowed by trendier nuts, but they’re still a staple in many households. Technically a legume, peanuts are high in protein and provide a good dose of niacin, folate, and vitamin E. According to USDA nutrient data, a handful of peanuts contains about 7 grams of protein and 2.4 grams of fiber, which helps keep you full. However, their omega-6 fatty acids can be pro-inflammatory if eaten in large amounts compared to omega-3s, as noted in research from Harvard T.H. Chan School of Public Health. Salted and flavored varieties can also be high in sodium, which isn’t great for heart health. While peanuts have been linked to a lower risk of heart disease, they aren’t as nutrient-dense as some other nuts on this list. Even so, they’re affordable, widely available, and a reasonable snack when eaten in moderation.
Cashews
Creamy and slightly sweet, cashews are beloved for their taste and versatility. They’re relatively low in fiber and protein compared to other nuts, with about 5 grams of protein and less than 1 gram of fiber per ounce, according to the USDA. Cashews are rich in copper, magnesium, and manganese, which play a role in bone health and energy production. Still, they have a higher carbohydrate content than many other nuts, which can raise blood sugar for some people. Recent studies in 2024 suggest cashews may help improve blood cholesterol levels, but the benefits seem less pronounced than with walnuts or almonds. Raw or lightly roasted cashews are the best choice, as roasted options often contain added oils and salt. Overall, cashews offer a great crunch but don’t pack quite the same nutritional punch as some of their nutty cousins.
Macadamia Nuts
Macadamia nuts are often associated with indulgence thanks to their buttery flavor and high fat content. They’re loaded with monounsaturated fats, which are heart-healthy, and contain thiamin and manganese, supporting nerve and metabolic function. An ounce of macadamias delivers about 200 calories, making them one of the most calorie-dense nuts, as confirmed by the USDA. While their fat is mostly the “good” kind, macadamias provide less protein (about 2 grams per ounce) and fewer antioxidants than other popular nuts. A 2023 meta-analysis published in Nutrients confirms that regular consumption may lower cholesterol, but their nutritional benefits are somewhat modest compared to almonds or walnuts. In moderation, macadamia nuts are a tasty treat, but they aren’t the most nutrient-packed option out there.
Pecans
Pecans often make their appearance in pies and holiday treats, but these nuts have some real health merits. They contain a high amount of antioxidants, specifically polyphenols, which help fight inflammation and oxidative stress, as noted in a 2024 review in Antioxidants journal. Pecans are also rich in heart-healthy monounsaturated fats and provide zinc and vitamin E. However, they’re lower in protein and fiber than many other nuts, with about 3 grams of protein and 2.7 grams of fiber per ounce. Research suggests eating pecans can help lower LDL cholesterol, but their benefits are maximized when eaten unsalted and raw. Due to their sweetness and softer texture, they’re easy to overeat, so portion control matters. Pecans are a solid choice for antioxidant power, but not the overall winner for balanced nutrition.
Pistachios
Vibrant green pistachios are a favorite for snacking and even ice cream, but they also boast impressive health benefits. A serving of pistachios (about 49 nuts) offers 6 grams of protein and 3 grams of fiber, according to the USDA. They’re one of the nuts highest in potassium and vitamin B6, which aids nerve function and helps regulate mood. A 2023 study in Nutrients found that pistachio consumption supports heart health by lowering blood pressure and improving cholesterol profiles. Their lower calorie count per ounce compared to macadamias or pecans makes them a weight-friendly pick. With their high antioxidant content and essential nutrients, pistachios are a smart choice for those looking to snack healthier. They’re especially satisfying when eaten in the shell, slowing down your eating pace.
Hazelnuts
Hazelnuts are often overlooked except in chocolate spreads, but they pack a surprisingly nutritious punch. Rich in vitamin E, manganese, and healthy fats, hazelnuts support brain health and cell protection, according to the USDA. A 2024 clinical study published in Food Research International linked hazelnut consumption to improved blood vessel function and lowered inflammation markers. They’re also a good source of folate, which is important for pregnant women and heart health. With about 4 grams of protein and 2.7 grams of fiber per ounce, hazelnuts strike a good balance between flavor and nutrition. Roasted hazelnuts are delicious but can lose some of their antioxidant power compared to raw versions. If you’re looking for a nut to boost your vitamin E intake, hazelnuts are a top contender.
Brazil Nuts
Brazil nuts are unique for their sky-high selenium content. Just one or two nuts provide more than 100% of your daily selenium needs, which is crucial for thyroid health and immune function, based on USDA data and a 2024 review in Nutrients. While they offer healthy fats and a decent amount of protein (about 4 grams per ounce), it’s the selenium that makes them stand out. Overconsumption can be risky—eating too many Brazil nuts can lead to selenium toxicity, so moderation is essential. Brazil nuts also provide magnesium and copper, supporting nerve and muscle health. Studies from 2023 suggest that including Brazil nuts in your diet can improve cholesterol and antioxidant status, but experts caution against eating more than a few per day. If you want a powerful nutrient boost, Brazil nuts deliver—but handle with care.
Walnuts
Walnuts are famous for their brain-like appearance and their real-life benefits for cognitive health. They’re the top nut for omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports heart and brain function, according to a 2024 report from the American Heart Association. An ounce of walnuts contains about 4 grams of protein and 2 grams of fiber, plus powerful antioxidants like polyphenols. Several recent studies, including a 2023 analysis in Circulation, show that walnut consumption can lower LDL cholesterol, reduce inflammation, and even improve gut health. Walnuts are slightly higher in calories but worth it for their unique nutrient profile. Raw or lightly roasted is best to preserve their healthy fats and antioxidants. For overall heart and brain benefits, walnuts are hard to beat.
Pine Nuts
Pine nuts are small but mighty, commonly used in pesto and salads. They’re rich in vitamin K, magnesium, and zinc, supporting bone health and immune function, according to the USDA. Pine nuts are a source of pinolenic acid, which research in 2024 from the Journal of Lipid Research suggests may help suppress appetite and support healthy cholesterol levels. They provide 4 grams of protein and about 1 gram of fiber per ounce, making them a moderate source of these nutrients. While high in fat, most of it is unsaturated, contributing to cardiovascular well-being. Pine nuts are more expensive due to their labor-intensive harvesting, but their unique nutrient mix makes them a valuable addition to your diet. They’re especially prized in Mediterranean and Asian cuisines for both flavor and nutrition.
Almonds
Almonds have earned their superstar status in the nutrition world for good reason. Loaded with vitamin E, magnesium, and fiber, almonds help support heart health, blood sugar control, and even skin health, as shown in a 2023 study in the European Journal of Nutrition. An ounce of almonds contains 6 grams of protein and 3.5 grams of fiber, making them a filling and satisfying snack. Their high antioxidant content, particularly in the skin, offers protection against oxidative stress and inflammation. Almonds have been shown to reduce LDL cholesterol and help with weight management, thanks to their combination of healthy fats, protein, and fiber. Eating a handful daily is associated with a lower risk of heart disease and type 2 diabetes. For overall health benefits and versatility, almonds routinely rank near the top.
Pecans
Pecans offer a unique combination of taste and health benefits, making them a noteworthy choice. They contain one of the highest levels of antioxidants among nuts, which helps protect cells from damage, as reported in a 2024 Antioxidants journal review. Pecans are also packed with vitamin E and healthy fats, supporting heart health and reducing inflammation. With around 3 grams of protein and just under 3 grams of fiber per ounce, they fall a bit behind almonds and pistachios in these macronutrients. However, studies indicate that regular pecan consumption may lower bad cholesterol and improve metabolic markers. Their natural sweetness makes them a favorite for desserts, but they’re healthiest when eaten raw or lightly toasted. Pecans are a solid pick for those looking to boost antioxidant intake without sacrificing flavor.
