1. Walnuts
Walnuts have claimed the crown as the healthiest nut, and it’s not just hype—they’re packed with nutrition that’s hard to beat. Rich in plant-based omega-3 fatty acids, walnuts are a powerhouse for heart and brain health. According to a 2024 study in the Journal of Nutrition, eating just a handful of walnuts provides nearly all the omega-3 fats you need for the day. They also score high in antioxidants, which help fight the wear and tear of daily life on your body. Their protein and fiber content means they keep you full longer and can even help with weight control. Experts continue to praise walnuts for their ability to lower cholesterol and reduce inflammation, two major factors in chronic disease. With their slightly bitter, earthy flavor, walnuts fit easily into salads, oatmeal, or even as a simple snack. As nutritionist Dr. Maya Rios put it in a recent interview, “If you’re only going to pick one nut, make it walnuts.”
2. Almonds
Almonds are the overachievers of the nut world, earning them a strong second place. They are one of the best natural sources of vitamin E, which helps protect your cells and keeps your skin healthy. New findings from the American Journal of Clinical Nutrition in 2025 show that a daily handful of almonds can help lower LDL—or “bad”—cholesterol, supporting heart health. Almonds also pack a punch of magnesium, a mineral involved in hundreds of processes in your body, from muscle movement to energy creation. With about six grams of protein and three and a half grams of fiber in each serving, almonds are both filling and satisfying. Their mild, slightly sweet taste makes them a favorite in everything from trail mix to smoothies and even as almond butter. Many people grab a handful on busy days, but almonds work just as well in more creative recipes. “Almonds are like a Swiss Army knife for nutrition,” dietitian Rachel Kim explained last year.
3. Pistachios
Pistachios come in third, and they’re a bit like the underdog that surprises everyone. They’re lower in calories than most other nuts, which makes them a smart choice for anyone watching their waistline. A 2024 study found that pistachios could help improve blood sugar levels and even reduce the risk of developing type 2 diabetes. They’re loaded with antioxidants and healthy fats that support a strong heart. Each ounce offers six grams of protein and three grams of fiber, so you’ll feel full long after snacking on them. Their vibrant green color and slightly sweet flavor make pistachios a favorite in both desserts and savory dishes. Plus, the act of shelling them can actually help you slow down and eat more mindfully. “Pistachios are proof that good things come in small, colorful packages,” as one health columnist put it.
4. Cashews
Cashews bring a creamy richness to the table, sitting comfortably in fourth place. They’re an excellent source of copper, which is essential for energy production and iron metabolism. According to a 2025 report from the International Journal of Food Sciences, cashews can play a role in improving bone health thanks to their magnesium content. They’re also a good choice for plant-based diets, offering solid amounts of protein without being too heavy. Cashews do have more carbohydrates than some other nuts, but their healthy fats still help balance your diet. Their smooth texture makes them a favorite in vegan dishes, often used to create delicious dairy-free sauces or cheeses. Cashews can be enjoyed raw, roasted, or even blended into creamy soups. Their subtly sweet, buttery flavor is hard to resist.
5. Brazil Nuts
Brazil nuts stand out for one specific reason: their sky-high selenium content. Just a single Brazil nut can give you more than your daily recommended dose of selenium, a mineral that’s crucial for thyroid health and protecting your body from damage. A 2024 study stressed the importance of selenium for fighting inflammation and boosting immune function. While Brazil nuts also provide protein and healthy fats, it’s important not to go overboard—too much selenium can cause problems, so moderation is key. Their calorie count is higher than most, so a couple of nuts go a long way. Brazil nuts have a rich, creamy flavor that pairs perfectly with chocolate or simply on their own. Some health experts even call them “nature’s multivitamin in a shell.”
6. Hazelnuts
Hazelnuts claim the sixth spot, prized for their delicious flavor and impressive nutrient content. They’re loaded with vitamin E and healthy fats that help keep your heart strong and your cholesterol in check. A 2025 study published in the Journal of Nutritional Biochemistry found hazelnuts may even boost brain health and cognitive function. With four grams of protein and three grams of fiber per ounce, hazelnuts make for a filling snack. They’re often found in sweet treats like chocolate spreads, but don’t overlook them as a crunchy topping for salads and roasted vegetables. Hazelnuts have a unique, slightly sweet taste that works well in both desserts and savory dishes. Their versatility and nutrition make them a great addition to any pantry.
7. Macadamia Nuts
Macadamia nuts are the luxury item of the nut world, thanks to their rich, buttery flavor and creamy texture. They’re higher in fat than most nuts, but most of that fat is monounsaturated, which is linked to better heart health. A 2024 study suggested that regularly eating macadamia nuts can help lower cholesterol and improve overall cardiovascular health. They still provide fiber and protein, helping you feel satisfied between meals. Because they’re calorie-dense, experts recommend enjoying macadamia nuts in small amounts. Often used in cookies or chopped over salads, their decadent taste can elevate any recipe. For those looking for a treat that’s both delicious and healthy, macadamias are a top pick—but they’re definitely best enjoyed in moderation.
8. Peanuts
Peanuts might technically be legumes, but they’ve earned their place among the healthiest nuts. They’re a protein powerhouse, delivering about seven grams per ounce, which is why they’re a staple for vegetarians and vegans. A 2025 study found that peanut consumption can lower the risk of heart disease and support overall well-being. Peanuts are also a top source of niacin, which is important for brain health and energy. Their mild, earthy flavor makes them a favorite in everything from peanut butter to spicy stir-fries. They can be calorie-dense, so keeping an eye on portion size is smart. Whether you love them roasted, salted, or ground into butter, peanuts are a practical and nutritious choice.
9. Chestnuts
Chestnuts are an outlier on this list, but they come with their own special perks. Unlike other nuts, chestnuts are low in fat and high in carbohydrates, offering a unique nutrient profile. They’re an excellent source of vitamin C, which supports a strong immune system and healthy skin. A 2024 study pointed out that chestnuts are high in fiber, which is great for digestion and gut health. They also contain antioxidants that help reduce inflammation. Chestnuts are often enjoyed roasted, especially during the colder months, but they can also be added to stuffing or soups for a sweet, nutty flavor. Their lower fat content makes them a lighter alternative to other nuts.
10. Pine Nuts
Pine nuts finish out our list, but they’re still a solid choice for health-conscious eaters. They’re a good source of magnesium and vitamin K, both important for keeping your bones strong. According to a 2025 study, pine nuts might even help with weight management because they increase feelings of fullness. They’re also packed with healthy fats and antioxidants, which support overall health. However, pine nuts can be pricey and sometimes hard to find, which means they’re not always the most accessible option. Their delicate, buttery flavor makes them a favorite in pesto and other Mediterranean dishes. For those willing to splurge, pine nuts offer both nutrition and a gourmet touch.
