10. Macadamia Nuts: The Richest in Calories
Macadamia nuts have become a favorite among foodies for their buttery texture and decadent flavor, but when you look at their nutrition profile, the story changes. Packing about 204 calories in just a one-ounce serving, they are the most calorie-dense nut in this ranking. While macadamias are loaded with monounsaturated fats, which are good for your heart, their high calorie count can quickly add up, especially if you snack mindlessly. Nutritionists warn that the low protein content in macadamias—just around 2 grams per serving—makes them less filling compared to other nuts. According to recent commentary from leading dietitians, “Macadamias are delicious, but portion control is absolutely essential.” The American Heart Association also cautions that too many high-calorie snacks can sabotage weight control efforts. If you love these rich nuts, enjoy them sparingly to avoid unwanted extra pounds.
9. Pecans: Sweet but Fatty
Pecans are the sweethearts of Southern desserts, but their nutrition facts make them a less-than-ideal everyday snack. With roughly 196 calories per ounce and a high concentration of fats, they are undeniably rich. While pecans do provide important antioxidants, their omega-6 to omega-3 fatty acid ratio leans heavily toward omega-6, which can promote inflammation if eaten in excess. Experts from the National Institutes of Health have noted that the high fat and calorie content of pecans can overshadow their health benefits. The Dietary Guidelines for Americans recommend eating nuts, but suggest variety and moderation. For those who can’t resist the temptation of pecan pie, it’s wise to save these nuts for special treats rather than making them a daily habit. They may be decadent, but when it comes to health, less is definitely more.
8. Brazil Nuts: Selenium Superstars
Brazil nuts stand out for their sky-high selenium content—just one nut can provide well over 100% of your daily value. Selenium is crucial for thyroid health and acts as a powerful antioxidant, but too much can be harmful. With about 186 calories per ounce, Brazil nuts are also calorie-dense, and their high fat content means moderation is crucial. Recent health studies and expert warnings highlight the risk of selenium toxicity if you eat more than a few Brazil nuts per day. “One or two Brazil nuts is enough for most adults to meet their selenium needs,” advises a prominent endocrinologist interviewed in early 2025. Their unique benefits make them a smart addition to your diet in small amounts—think of them as a powerful supplement, not an all-you-can-eat snack. Enjoying Brazil nuts in moderation is the safest bet for reaping their health perks without risking overdose.
7. Pine Nuts: A Nutrient-Dense Option
Pine nuts, famous for their starring role in pesto, offer a distinctive flavor and impressive nutrient profile. Although a one-ounce serving contains about 191 calories, pine nuts are also a good source of plant-based protein and heart-healthy fats. Magnesium is abundant in pine nuts, supporting muscle and nerve health, and their antioxidants help fight inflammation. However, these nuts are often pricey and not as widely consumed as others, making them a more exclusive option. According to a 2024 market report, pine nuts are most commonly used in gourmet cooking rather than as a daily snack. Nutritionists recommend using pine nuts to enhance salads and pasta, rather than eating them by the handful. Their nutty, slightly sweet taste pairs well with a variety of dishes, but the high calorie count means you’ll want to enjoy them mindfully.
6. Walnuts: Brain-Boosting Benefits
Walnuts have earned their “brain food” reputation for good reason—they’re packed with omega-3 fatty acids that support cognitive health and heart function. An ounce of walnuts contains about 185 calories, but the health gains are considered well worth it by nutrition experts. Recent research has linked walnut consumption to improved memory and a reduced risk of heart disease, making them a favorite recommendation among dietitians. A leading nutritionist observed in a 2025 interview, “Few nuts offer as many anti-inflammatory and antioxidant compounds as walnuts.” Their earthy flavor and satisfying crunch make them perfect for salads, oatmeal, and baked goods. Walnuts also provide fiber and important vitamins and minerals, rounding out their superfood status. Regular walnut eaters often report better focus and mental clarity, making these nuts a smart daily choice.
5. Hazelnuts: A Heart-Healthy Choice
Hazelnuts are a delicious, versatile nut that’s especially popular in chocolate spreads and baked treats. With about 178 calories per ounce, they’re not the lowest-calorie option, but they are rich in monounsaturated fats, which help lower bad cholesterol levels. Hazelnuts are also a good source of vitamin E, an important antioxidant that supports immune function and skin health. The combination of fiber, healthy fats, and nutrients makes hazelnuts a smart pick for heart health. Nutritionists often recommend adding chopped hazelnuts to yogurt or salads for a satisfying crunch. According to recent health data, hazelnut consumption has been linked to improved vascular function and reduced inflammation. Their unique flavor complements both sweet and savory dishes, making it easy to include them in a balanced diet.
4. Almonds: The Nutritional Powerhouse
Almonds have become the poster child for healthy snacking in America, and it’s easy to see why. A one-ounce serving of almonds contains about 164 calories, 6 grams of protein, and 3.5 grams of fiber, making them both filling and nutritious. Almonds are also loaded with vitamin E, magnesium, and antioxidants that support heart health and help manage weight. Recent studies have shown that regular almond consumption can lower cholesterol and improve metabolic health, making them a favorite among health-conscious eaters. “Almonds are as close to a perfect snack as you’ll find,” commented a top dietitian during a 2024 nutrition summit. Their versatility is unmatched, as they can be eaten raw, roasted, or turned into almond butter, flour, or milk. Almonds’ mild flavor and satisfying crunch make them a pantry staple for millions of Americans.
3. Pistachios: The Fiber-Rich Nut
Pistachios are known for their vibrant green color, satisfying crunch, and impressive fiber content—about 3 grams per ounce. With 159 calories per serving, they’re one of the lower-calorie nuts, yet they deliver a punch of protein and healthy fats. Pistachios are also high in antioxidants, including lutein and zeaxanthin, which help protect eye health. Recent research has shown that eating pistachios regularly can help lower cholesterol and support cardiovascular health. The act of shelling pistachios can also help slow down snacking, making it easier to eat in moderation. Their unique, slightly sweet flavor makes pistachios a favorite for both snacking and cooking. They’re a prime example of how a tasty treat can also be incredibly nutritious.
2. Cashews: Creamy and Nutrient-Dense
Cashews are celebrated for their creamy texture and mild, buttery flavor, making them a favorite in both sweet and savory dishes. With around 157 calories per ounce, cashews are slightly lower in calories than many other nuts, but still provide plenty of healthy fats. They’re a great source of magnesium and copper, both essential for maintaining strong bones and a healthy immune system. Cashews are also popular in plant-based diets as a substitute for dairy in sauces and desserts. “Cashews deliver a satisfying crunch and a boost of essential nutrients,” noted a registered dietitian in a 2025 interview. Their protein content helps keep you full, and their healthy fats support sustained energy. Enjoying cashews raw, roasted, or as a creamy spread adds variety and nutrition to your meals.
1. Peanuts: The Affordable Nut
Peanuts might be technically classified as legumes, but they’ve earned their place among the healthiest nuts Americans eat. With about 166 calories per ounce, peanuts are rich in protein, healthy unsaturated fats, and a range of vitamins and minerals. They’re also one of the most affordable and accessible nuts, making it easier for people to eat healthy on a budget. Peanuts contain resveratrol, a powerful antioxidant linked to heart health and longevity. Recent studies have found that regular peanut consumption can help with weight management and reduce the risk of chronic diseases, including diabetes and heart disease. Their versatility in everything from classic peanut butter to Thai cuisine makes them a mainstay in American kitchens. Peanuts’ combination of affordability, nutrition, and taste secures their spot at the top of this ranking.
