Almonds: The Classic Powerhouse
Almonds have been called “nature’s multivitamin,” and for good reason. Packed with vitamin E, magnesium, and fiber, almonds are the go-to snack for people who want a nutrient boost without the guilt. Just a small handful—about 23 nuts—delivers around 6 grams of protein and only 160 calories. Almonds have also been shown to lower LDL (bad) cholesterol and reduce inflammation, making them heart-friendly. The monounsaturated fats in almonds are the same type found in olive oil, linked to a lower risk of heart disease. Plus, almonds are rich in antioxidants that can help protect your cells from oxidative stress. According to the latest USDA data, almonds remain one of the best nuts for overall health, especially for those watching their weight.
Walnuts: Brain Food Extraordinaire
Walnuts are famous for their brain-like shape, but they do wonders for more than just your mind. These nuts are a fantastic source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports heart and brain health. A single ounce serving (about 14 halves) contains 2.5 grams of ALA, making walnuts the top nut for plant-based omega-3s. Recent studies published in 2024 suggest that regular walnut consumption may help reduce the risk of Alzheimer’s disease. They’re also loaded with antioxidants and polyphenols, which can help fight inflammation and oxidative damage. Walnuts have also been linked to better gut health, thanks to their prebiotic fiber that feeds healthy gut bacteria.
Pistachios: The Green Protein Powerhouse
Pistachios are a true nutritional gem, delivering a punch of protein, fiber, and healthy fats—all in a small, tasty package. Just one ounce of pistachios (about 49 nuts) offers 6 grams of protein and 3 grams of fiber. What’s especially exciting is that pistachios have more potassium per serving than most other nuts—almost as much as half a banana. Research in 2023 found that pistachios can help lower blood pressure and support healthy blood sugar levels, making them a smart choice for people with diabetes. Their vibrant green color comes from antioxidants like lutein and zeaxanthin, which are great for eye health. Plus, their tough shells help slow down snacking, so you naturally eat less.
Brazil Nuts: Selenium Superstars
Even just one Brazil nut a day can meet your recommended daily intake of selenium, a mineral that’s crucial for thyroid function and immune health. These large, smooth nuts are incredibly rich in selenium, with one nut containing up to 90 micrograms—more than 150% of the daily value. Selenium is also a powerful antioxidant, helping to protect cells from damage and support fertility. A 2024 study highlighted that Brazil nuts can help improve cholesterol levels and reduce inflammation in people with metabolic syndrome. However, because they’re so high in selenium, experts recommend limiting your intake to just a couple of nuts per day to avoid toxicity. Their creamy texture and earthy flavor make them a unique addition to any nut mix.
Cashews: Creamy and Nutrient-Rich
Cashews are known for their buttery texture and mild flavor, but they’re also packed with important nutrients. A one-ounce serving (about 18 nuts) contains 5 grams of protein, 1 gram of fiber, and plenty of essential minerals like copper, magnesium, and zinc. These minerals play key roles in immune function, energy production, and bone health. Cashews have a lower fat content than many other nuts, and most of their fat is the heart-healthy unsaturated kind. Recent research suggests that cashews may help improve blood lipid levels and support metabolic health. Their versatility is unmatched—you can snack on them raw, roast them for extra crunch, or blend them into creamy dairy-free sauces.
Pecans: Southern Comfort with Health Benefits
Pecans are often associated with pies and desserts, but don’t let that fool you—they’re one of the healthiest nuts around. Loaded with antioxidants, pecans rank among the top nuts for fighting oxidative stress. A single ounce (about 19 halves) provides more than 1.1 grams of fiber and 3 grams of protein. Pecans are an excellent source of manganese and thiamin, two nutrients that help convert food into energy. Studies from 2024 show that pecans can help lower total cholesterol and support heart health when eaten as part of a balanced diet. Their rich, buttery flavor makes it easy to swap them into salads, oatmeal, or as a crunchy topping for yogurt.
Hazelnuts: Tiny Nuts with Big Benefits
Hazelnuts, though small, pack a serious nutritional punch. They’re loaded with vitamin E, which is essential for skin health and immune support. Just one ounce (about 21 nuts) gives you 4 grams of protein and 2.7 grams of dietary fiber, not to mention a healthy dose of manganese, copper, and magnesium. Hazelnuts are especially high in monounsaturated fats, which are linked to lower cholesterol and improved heart health. They also contain folate, which is key for brain function and pregnancy health. A 2025 review showed that regular hazelnut consumption can reduce inflammation and improve blood vessel health. Their sweet flavor and satisfying crunch make them a favorite for snacking and baking alike.
Macadamia Nuts: Fatty but Fantastic
Macadamia nuts are often seen as an indulgence because of their high fat content, but don’t let that scare you off. Most of the fat in macadamias is the monounsaturated kind, which is heart-healthy and may help reduce inflammation. A single ounce serving (about 10-12 nuts) contains 2 grams of fiber, 2 grams of protein, and more than 20 grams of fat. Recent studies suggest that eating macadamia nuts can help lower LDL cholesterol and improve overall heart health. They’re also packed with thiamin, manganese, and antioxidants like tocotrienols, which help protect cells from damage. Their rich, buttery flavor makes them irresistible, and they’re perfect for adding a touch of luxury to any snack mix.
Pine Nuts: Tiny Seeds, Mighty Nutrition
Often overlooked, pine nuts are actually seeds from pine cones, but they’re nutritionally on par with traditional nuts. A one-ounce serving (about 167 kernels) delivers 4 grams of protein, 1 gram of fiber, and plenty of magnesium, zinc, and vitamin E. Pine nuts are especially rich in pinolenic acid, a unique fatty acid that may help curb appetite and support healthy cholesterol levels. Research in 2023 highlighted their role in weight management and metabolic health. Their delicate, buttery flavor makes them a classic ingredient in pesto, but they’re also delicious toasted and sprinkled on salads or roasted veggies. Though pricier than other nuts, their nutritional benefits make them worth savoring.
Peanuts: The People’s Favorite (Technically a Legume)
While peanuts are technically legumes, not true nuts, they absolutely deserve a spot on this list. Peanuts are loaded with protein—about 7 grams per ounce—making them one of the most filling nuts around. They’re also a good source of niacin, folate, and magnesium. Studies have shown that regular peanut consumption is linked to lower heart disease risk and better weight management. Peanuts are also high in resveratrol, an antioxidant compound also found in red wine, which is associated with anti-aging benefits. In 2024, new research found that eating peanuts may help improve brain function and reduce the risk of certain cancers. Whether spread on toast or eaten by the handful, peanuts remain a nutritious and affordable choice.
