Almonds: The All-Around Champion
Almonds seem to win the health contest among nuts almost every time. They’re packed with vitamin E, which helps protect your cells from damage. Just one ounce of almonds has about 6 grams of protein and 3.5 grams of fiber, making them a filling snack that can help control hunger. Studies have found that eating almonds regularly can lower “bad” LDL cholesterol, which is great news for your heart. They’re also rich in magnesium—a mineral that’s crucial for blood sugar control and energy production. Recent research in 2024 showed that people who ate almonds daily reduced their risk of type 2 diabetes by up to 15 percent. Almonds are also one of the lowest-calorie nuts, so you get more crunch for your buck. With their combination of nutrients and heart-healthy benefits, almonds easily snag the top spot.
Walnuts: Brain Food with a Punch
Walnuts are often called “brain food,” and it’s not just because they look like mini brains. They’re loaded with omega-3 fatty acids, which are essential for brain health and reducing inflammation throughout your body. Eating just a handful a day has been linked to improved memory and focus. According to a major 2023 study, people who included walnuts in their diet regularly had a 20 percent lower risk of developing Alzheimer’s disease. Walnuts are also high in antioxidants, which fight the kind of cell damage that can lead to cancer or heart disease. Some people find walnuts a bit bitter, but those healthy fats and plant compounds are worth the slightly earthy flavor. They’re a little higher in calories, but their benefits for your brain and heart are undeniable.
Pistachios: The Heart-Helper
Pistachios are more than just a fun snack to crack open. These green gems are packed with potassium and phytosterols, substances that help keep your blood pressure in check and lower cholesterol. In fact, a 2025 research review showed that regular pistachio consumption lowered LDL cholesterol by up to 12 percent. They’re one of the few nuts to offer a decent amount of lutein and zeaxanthin, antioxidants vital for healthy eyes. Pistachios are also surprisingly low in calories compared to other nuts, so you can eat more without overdoing it. Their unique combination of protein, fiber, and healthy fats makes them especially satisfying—great for people who want to manage their weight. Pistachios even contain prebiotics, which help fuel the good bacteria in your gut.
Hazelnuts: The Skin and Heart Protector
Hazelnuts are often overshadowed by other nuts, but they pack a health punch that deserves recognition. They’re especially rich in vitamin E—just one ounce provides about 28 percent of your daily needs. Vitamin E is known for keeping skin and hair healthy, and it acts as a powerful antioxidant. Hazelnuts are also a top source of folate, which is important for heart health and may even lower the risk of birth defects. A 2024 clinical trial found that people who ate hazelnuts daily saw a significant drop in markers of inflammation, which is linked to chronic diseases like heart disease and cancer. Hazelnuts are also deliciously creamy, making them a favorite in desserts. While they’re higher in fat, most of it is the good, heart-friendly kind.
Cashews: The Bone Builder
Cashews are known for their buttery flavor, but there’s a lot more going on beneath that smooth surface. They’re a great source of copper, which helps keep your bones and immune system strong. Cashews also have plenty of magnesium and zinc, both of which are vital for healthy bones and energy levels. Research from 2023 revealed that diets rich in cashews were linked to improved bone density and reduced risk of osteoporosis. Cashews are a little lower in fat than some other nuts, and most of their fat is unsaturated and heart-healthy. They’re also rich in plant compounds called polyphenols, which help fight inflammation. Cashews are a popular choice for plant-based cheeses and sauces, making them one of the most versatile nuts around.
Pecans: The Antioxidant Powerhouse
Pecans might make you think of pies and sweet treats, but they’re actually loaded with antioxidants. According to a 2024 USDA analysis, pecans have more antioxidant activity than most other nuts, outranking even walnuts and almonds. Antioxidants help prevent cell damage and may lower the risk of cancer and heart disease. Pecans are also high in monounsaturated fats, which can help lower bad cholesterol and raise good cholesterol. They’re a good source of manganese, a mineral important for bone health and metabolism. A new study found that people who added pecans to their diet saw improvements in blood sugar control, which is important for preventing diabetes. While they’re higher in calories and fat, their nutrient density makes them a smart choice in moderation. Their rich, buttery taste is just an added bonus.
Macadamia Nuts: The Fatty Delight
Macadamia nuts are often seen as the “luxury” nut, and for good reason—they’re creamy, rich, and loaded with healthy fats. About 80 percent of their calories come from monounsaturated fats, the same type found in olive oil. This helps reduce inflammation and keep your heart in top shape. Research in 2024 showed that people who ate macadamias regularly had better cholesterol profiles and lower blood pressure. They’re also a source of manganese and thiamine, both important for energy and nerve health. Macadamias are higher in calories than most nuts, so it’s easy to overdo it if you’re not careful. Their decadent texture makes them a favorite in desserts and snacks, but for all their benefits, portion control is key. They’re a treat for your heart, but maybe not for your waistline if you eat too many.
Brazil Nuts: The Selenium Superstars
Brazil nuts are famous for being one of the best sources of selenium, a mineral your body needs for thyroid function and immune health. Just one Brazil nut can give you more than 100 percent of your daily selenium needs. Recent health studies have found that selenium can help reduce inflammation and may even lower the risk of certain cancers. However, the high selenium content means you should eat Brazil nuts in moderation—just two or three a day is enough. Eating more than that regularly can actually be harmful and lead to selenium toxicity, which causes problems like hair loss and digestive issues. Brazil nuts are also high in healthy fats and protein, but because of the selenium, less is definitely more. Their creamy texture and unique flavor make them a special snack, but treat them with caution.
Pine Nuts: The Mediterranean Secret
Pine nuts are small but mighty, often used in pesto and other Mediterranean dishes. They’re rich in vitamin K, magnesium, and zinc, all of which are important for bone health and energy. Pine nuts also contain pinolenic acid, a rare fatty acid that may help suppress appetite and lower LDL cholesterol. A 2025 study found that people who ate pine nuts regularly reported feeling fuller and had better cholesterol numbers. They’re also a good source of antioxidants, which help protect your cells from damage. Pine nuts are higher in calories than some other nuts and can be expensive, but their unique flavor and health benefits make them worth the splurge. Just watch your portions—they’re easy to overeat, especially when sprinkled on salads or pasta.
Peanuts: The Popular Underdog
Peanuts are technically legumes, but most people think of them as nuts. They’re widely available and affordable, making them a go-to snack for millions. Peanuts are high in protein, containing about 7 grams per ounce, which is more than most tree nuts. They also have resveratrol, the same heart-healthy antioxidant found in red wine. Studies in 2024 showed that regular peanut consumption can lower the risk of heart disease and type 2 diabetes. On the downside, peanuts are one of the most common food allergens, and they can be high in omega-6 fats, which may contribute to inflammation if eaten in excess. They’re often roasted in oil and salted, which can add extra fat and sodium. Still, when eaten plain and in moderation, peanuts offer solid health benefits for their price and availability.
