10. Macadamia Nuts: Delicious but Calorie-Dense
Macadamia nuts are often celebrated for their creamy, buttery flavor, but when it comes to health, they land at the bottom of this list. These nuts are extremely high in fat—about 21 grams per ounce—and pack around 200 calories in just a small handful. While most of the fat is heart-friendly monounsaturated fat, the calorie density makes it easy to overeat. Current research from the USDA confirms that macadamia nuts contain only about 2 grams of protein per ounce, which is lower than most other nuts. They also have minimal fiber and very few vitamins or minerals compared to others. Some nutritionists recommend limiting macadamia nut intake, especially if you’re watching your weight. That said, their healthy fats can help lower LDL cholesterol when eaten in moderation. Still, in terms of overall nutrition, there are better options to reach for.
9. Pecans: Sweet Flavor, Modest Nutrition
Pecans are a favorite in pies and salads, and their naturally sweet taste is hard to resist. But, in terms of nutrient density, they’re not the top contender. According to recent studies published in “Nutrients” journal, pecans are high in calories and fat, with around 20 grams of fat per ounce and only 3 grams of protein. They do deliver some antioxidants and a bit of fiber, but not as much as you’d expect. Pecans have small amounts of vitamins like thiamine and minerals such as zinc, but you’d need to eat a lot to get significant benefits. Eating pecans in moderation is fine, but if you’re looking for a real health boost, other nuts deliver more bang for your buck.
8. Brazil Nuts: Selenium Superstars, But Handle With Care
Brazil nuts are famous for their incredibly high selenium content—just one nut can provide more than 100% of your daily selenium needs, as confirmed by the National Institutes of Health. Selenium is vital for thyroid health and immune function, but too much can actually be toxic. The recommended serving is just one or two nuts per day to avoid selenium overdose, which can cause nausea, hair loss, or even nerve damage. Brazil nuts are also rich in magnesium and healthy fats, but they’re not especially high in protein or fiber. For most people, these nuts are best used as a selenium supplement rather than a snack you munch by the handful.
7. Cashews: Creamy, Versatile, but Watch the Oxalates
Cashews are beloved for their smooth texture and mild flavor, making them a go-to for vegan cheese and sauces. Nutritionally, they’re lower in fat compared to many nuts—about 13 grams per ounce—but they’re also lower in fiber. According to a 2024 review in “Frontiers in Nutrition,” cashews are a good source of copper, magnesium, and manganese, all essential for energy production and bone health. However, cashews are relatively high in oxalates, compounds that can contribute to kidney stones in susceptible people. They also need to be eaten raw or dry-roasted, since raw cashews in the shell can be toxic. They’re a solid choice, but not the most nutrient-dense option.
6. Walnuts: Brain Food with Omega-3 Power
Walnuts are often called “brain food” because their shape resembles a brain, but there’s real science behind the nickname. Walnuts are unique among nuts for their high omega-3 fatty acid content—specifically alpha-linolenic acid (ALA), which is linked to improved heart and brain health. According to the American Heart Association, eating walnuts regularly can help reduce inflammation and support cardiovascular function. They also provide about 4 grams of protein and 2 grams of fiber per ounce, along with antioxidants like polyphenols. Some studies even suggest that walnuts might help improve memory and cognitive function. They’re a solid, science-backed choice for boosting your nutrition.
5. Pine Nuts: Small but Packed with Magnesium
Pine nuts might remind you of pesto, but they’re worth more than just a supporting role in sauces. These tiny seeds are actually quite nutritious, offering a healthy dose of magnesium—over 70 milligrams per ounce—which supports muscle and nerve function. According to recent findings from the USDA, pine nuts also provide vitamin E, iron, and monounsaturated fats. They’re lower in protein (about 4 grams per ounce) but make up for it with their nutrient content. While pricier and sometimes overlooked, pine nuts are a heart-healthy addition to salads or homemade dishes. They’re best enjoyed in moderation due to their calorie count and cost.
4. Pistachios: Protein-Packed and Good for Your Gut
Pistachios are one of the most protein-rich nuts, with nearly 6 grams per ounce, according to the USDA. They’re also a fiber powerhouse, packing over 3 grams per serving, which can help support digestive health. Recent 2024 research in the “Journal of Nutrition” highlights that pistachios have a unique mix of antioxidants, including lutein and zeaxanthin, important for eye health. Their vibrant green color isn’t just pretty—it signals high levels of polyphenols and vitamin B6. Eating pistachios can also help lower bad cholesterol and support blood sugar control. They’re a top pick for snacking, especially if you want something filling and nutritious.
3. Hazelnuts: Vitamin E Rich and Heart-Friendly
Hazelnuts may be best known as the main ingredient in chocolate spreads, but on their own, they’re a nutritional powerhouse. These nuts are especially high in vitamin E, offering about 21% of your daily needs per ounce, which supports skin and immune health. The American Journal of Clinical Nutrition published findings in 2023 showing that hazelnuts help improve blood lipid profiles, thanks to their mix of monounsaturated fats and antioxidants. Hazelnuts also provide manganese, copper, and folate. With a pleasant, slightly sweet flavor, they’re great for both snacking and baking, and their heart-protective benefits make them a smart everyday choice.
2. Almonds: All-Around Superstar for Health
Almonds are one of the most studied nuts, and for good reason. They’re high in protein (6 grams per ounce), fiber (3.5 grams), vitamin E, magnesium, and potassium. A 2024 study in the “European Journal of Nutrition” found that eating almonds daily improved cholesterol levels, helped maintain healthy blood sugar, and even supported weight management. Almonds are also linked to reduced risk of heart disease and better gut health. Their crunchy texture makes them perfect for snacking, and they’re incredibly versatile in both sweet and savory dishes. If you want a nut that does it all, almonds are consistently ranked near the top.
1. Peanuts: Technically a Legume, But Nutritionally Unmatched
Despite being technically legumes, peanuts top this list for their impressive nutrient profile and health benefits. Peanuts offer 7 grams of protein per ounce—more than any other nut—and are rich in resveratrol, an antioxidant also found in red wine. The Harvard School of Public Health reports that regular peanut consumption is linked to lower risk of heart disease and type 2 diabetes. They’re also loaded with niacin, folate, and manganese. Peanuts are affordable, widely available, and versatile, making them a staple in diets worldwide. When eaten unsalted and unprocessed, they deliver unmatched nutrition for their price, earning them the number one spot.
