The Surprising Powerhouse of Tiny Packages
When I grab a handful of nuts from my kitchen counter, I never really thought too much about which ones were actually the best for my health. But here’s something that shocked me: eating just an ounce of nuts daily comes with a staggering 21 percent decline in cardiovascular disease risk. That little snack you’re popping during your Netflix binge could literally be adding years to your life. Nuts may offer numerous health benefits, such as reducing your risk of heart disease and supporting your immune system, but not all nuts are created equal. Some pack way more nutritional punch than others, and you might be surprised which ones top this list and which ones, well, don’t quite make the cut.
Almonds – The Fiber Champion
Almonds are rich in both fiber and vitamin E, as well as minerals such as magnesium, calcium, and phosphorus. Almonds rank near the top of just about every nutritional scientist’s list when it comes to nuts that offer great health advantages. What makes almonds truly special is that they contain more fiber than any other nut—a whopping 17.9 grams in a single cup. Fiber can lower your risk of cancer and type 2 diabetes and aid in weight control. These crunchy powerhouses are also incredibly versatile – you can toss them in salads, blend them into smoothies, or just munch on them straight from the bag. Plus, they’re usually the cheapest nut at the grocery store, making them a budget-friendly superfood that actually tastes great.
Pistachios – The Complete Protein Surprise
Here’s something most people don’t know about pistachios: pistachios are great for plant-based eaters because they contain all nine essential amino acids, classifying them as a complete protein and relatively high-protein snack. For the biggest nutritional value for your buck, you can’t beat peanuts and pistachios. They are among the highest in protein, lowest in fat, and lowest in calories compared to every other nut on this list. But what really sets pistachios apart is their impressive potassium content – one ounce containing more potassium than half of a large banana. The fact that you have to crack each shell actually works in your favor, slowing down your eating and helping prevent overconsumption. It’s like nature’s built-in portion control system.
Walnuts – The Brain Food
Most Westerners are highly deficient in this important type of fatty acid, and walnuts are one of the few nuts that contain them in any sizeable amount. Hence, walnuts are incredibly healthy. While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. Think of walnuts as your brain’s best friend – their wrinkled appearance even resembles brain tissue, and that’s not just a coincidence. Excessive consumption of walnuts may cause diarrhea, bloating, stomach pain or kidney stones. Due to the phytic acid they contain, too many walnuts may also inhibit the absorption of dietary iron, calcium and zinc, so stick to the recommended serving size.
Cashews – The Mineral Goldmine
Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese (key for energy production, immune support and bone health, among other functions). They’re also rich in leucine, the essential amino acid that triggers muscle synthesis. What makes cashews stand out from the crowd is their creamy texture and lower fat content compared to other nuts. Cashews and pistachios have some of the lowest fat contents per serving of the healthiest nuts. Cashews have 13.2 grams grams of fat per ounce, and pistachios have 12.8 grams. They’re incredibly versatile too – you can make creamy pasta sauces, dairy-free cheese alternatives, or just enjoy them as a satisfying snack. Their mild flavor makes them perfect for people who find other nuts too intense.
Peanuts – The High-Protein Hero
Despite technically being legumes, peanuts deserve a spot on this list because Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut. In fact, peanuts boast more protein than most nuts, clocking in at over 7 g per 1-oz serving. (Almonds and pistachios have about 6 g of protein, cashews have about 5 g, and walnuts have 4 g in the same serving size). Technically legumes but generally referred to as nuts, peanuts are high in folate – a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) However, there’s a catch – Peanuts grow underground which leaves them more susceptible to the growth of mold. Since mold is an issue with peanuts, non-organic farmers often use pesticides and fungicides on peanut crops, which is why peanuts and products derived from them may contain high levels of pesticide residues.
Hazelnuts – The Antioxidant All-Star
Hazelnuts contain a high amount of phenolic compounds, which are heart-healthy antioxidants that have cancer-protecting properties. Hazelnuts are rich in unsaturated fats (mostly oleic acid), in magnesium, calcium, the B vitamins, and vitamin E. What’s really impressive about hazelnuts is their heart-protective benefits – Studies conducted by the American Society for Nutrition and published in the European Journal of Nutrition showed that diets high in hazelnuts resulted in lowered LDL (The Bad) cholesterol, reduced inflammation and improved blood lipids. These nuts have that distinctive, rich flavor that makes them perfect for both sweet and savory dishes. Hazelnuts contain less protein than other nuts but may make up for it with other health benefits. They’re also the main ingredient in Nutella, though obviously the candy version isn’t quite as healthy as the raw nuts themselves.
Pecans – The Antioxidant Powerhouse
Pecans might be one of the most underrated nuts on the market, but they pack some serious nutritional firepower. A small 8-week study in 56 people at risk of heart disease demonstrated that those who ate pecans daily had significant reductions in LDL cholesterol and triglyceride levels, compared with a control group. Pecans are also good for men’s health: They’re loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. The downside? Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories – 200 each – along with the lowest amounts of protein and the highest amounts of fats. But hey, they’re still nuts, and those are mostly good fats.
Macadamia Nuts – The Heart-Healthy Luxury
For this reason, macadamias are the nut you should reach for most often, particularly if you are still relying on processed and/or restaurant meals/takeout more than you would prefer. Macadamia nuts used to have a bad reputation because they are considered high in fat. However, 80% of this fat is monounsaturated (the good for you, heart-healthy kind of fat). Monounsaturated fat can help curb your appetite, lower cholesterol and decreases your risk of heart disease and stroke. These buttery, rich nuts are like the luxury cars of the nut world – expensive but oh-so-smooth. These nuts are high in healthy fats and lower in carbs than many nuts, making them a popular choice for those on low-carb diets. A 2015 review of 61 clinical trials showed that eating tree nuts, including macadamia nuts, may help reduce LDL cholesterol, triglyceride, and blood sugar levels. They’re perfect for keto dieters who need high-fat, low-carb options.
Pine Nuts – The Mediterranean Marvel
Pine nuts might be tiny, but they’re surprisingly nutritious. Contrary to popular belief, pine nuts aren’t actually nuts but seeds. They are derived from the pine cone family and are still nutritious even though they technically aren’t nuts. Pine nuts are high in potassium and have been shown to alleviate some of the negative health effects of diabetes. They also have many uses, including being a main ingredient in pesto and vegan pesto recipes and working perfectly sprinkled over salads like lemon kale salad, pepper salad or wilted spinach salad. They’ve got this delicate, buttery flavor that’s absolutely perfect in Mediterranean dishes. The only downside is they’re pretty expensive – probably because harvesting them from pine cones isn’t exactly a quick process. Brazil nuts, pecans, pine nuts, pili nuts, and walnuts have the highest fat content. These nuts contain between 18.5g and 22.6g of fat per ounce (28.35g) serving.
Brazil Nuts – The Selenium Superstar (But Watch Out!)
Brazil nuts are where things get interesting – and a little dangerous. Brazil nuts are a rich source of many nutrients, especially the mineral selenium. Brazil nuts are an excellent source of selenium, a nutrient that serves as an antioxidant and is necessary for thyroid health. But here’s the kicker: Just one nut contains 96 micrograms (mcg), or 175% of the reference daily intake (RDI). Most other healthy nuts provide less than 1 mcg, on average. This creates a serious problem because Brazil Nuts – Proceed with Caution These large, tropical nuts are the exception to the one-ounce-of-nuts-a-day rule because they contain highly concentrated amounts of the trace mineral selenium. In fact, one ounce of Brazil nuts (approximately 8 medium nuts) contains 544 micrograms of selenium, which is 777 percent of the recommended daily allowance. Eating too many Brazil nuts can lead to toxic levels of selenium in the body (selenosis) and cause symptoms such as bad breath, diarrhea, nausea, skin rashes/lesions, nerve pain and fatigue. Recommendation: No more than one or two Brazil nuts in one day, eaten only occasionally.
Chestnuts – The Carb-Heavy Outlier
Chestnuts are the weird cousin in the nut family because Chestnuts are an exception – they’re lower in all types of fats and higher in starchy carbohydrate than other nuts. Next to walnuts, chestnuts, specifically sweet chestnuts, also contain a good amount of beneficial omega-3 fatty acids (8%). They also contain nearly as much omega-6 polyunsaturated fat as walnuts. While they do have some benefits, they’re more like a starchy vegetable than a typical nut. High-carbohydrate, low-fat: acorns, chestnuts, and tiger nuts are the best fit. They’re great roasted during the holidays, but if you’re looking for the protein and healthy fats that make nuts nutritious, chestnuts aren’t going to deliver. Think of them more like a sweet potato in disguise.
Tiger Nuts – The Misnamed Tuber
Tiger nuts — also known as chufa, yellow nutsedge, or earth almonds — are not actually nuts, but rather edible tubers. They’re the size of a chickpea but wrinkly with a chewy texture and sweet nutty flavor similar to coconut. Despite containing the word “nuts” in their name and often being found in the ‘nuts’ section, tiger nuts aren’t technically nuts. Although they boast a relatively high dietary fat content, tiger nuts are small tubers that share a closer botanical connection with foods like sweet potatoes. However, much like traditional nuts, people enjoy tiger nuts in similar, varying ways. They’re rich in a variety of nutrients and have been linked to several health benefits — ranging from better digestion to a reduced risk of heart disease. Here are 6 emerging health benefits of tiger nuts. While they’re trending in health food circles, they’re more like a novelty item than a nutritional powerhouse compared to real nuts.
Kola Nuts – The Caffeine Kick
Some of the other healthiest nuts include kola nuts, pili nuts and black walnuts. Kola nuts are primarily known for their caffeine content rather than their nutritional profile. They’re traditionally used in some cultures as a stimulant, but they don’t really compete with other nuts when it comes to overall health benefits. They’re more of a cultural or medicinal item than a snack food. You’re not going to find them in your typical trail mix, and honestly, if you want caffeine, you’re probably better off with coffee or tea rather than chewing on bitter kola nuts. They rank low simply because they’re not really used as food in the same way other nuts are.
The Bottom Line on Nut Rankings
After diving deep into the research, it’s clear that The registered dietitians we spoke to maintained that all nuts are healthy. However, you may want to enjoy them in moderation if you have calorie-related health goals because they are a calorically dense food. The top performers – almonds, pistachios, and walnuts – offer the best combination of protein, fiber, healthy fats, and essential nutrients without major downsides. The middle tier nuts like cashews, peanuts, and hazelnuts are still excellent choices with their own unique benefits. The bottom tier isn’t necessarily “bad” – they just don’t pack the same nutritional punch or come with some limitations. Generally speaking, each nut type offers different amounts and types of nutrients, so eating a variety of nuts is recommended. That said, it’s best to enjoy Brazil nuts in smaller portions and more occasionally to avoid selenium intoxication, as noted above. Remember, the best nut is the one you’ll actually eat regularly as part of a balanced diet.
What surprised you most about this ranking?
