10. Chestnuts
If you’re searching for a nut that’s low in fat but still satisfying, chestnuts are a surprising contender. Unlike most other nuts, chestnuts are packed with carbohydrates rather than fats, making them unique and well-suited for those who want a lighter snack. They offer about 70 calories per ounce, which is significantly lower than most nuts, and are a good source of vitamin C—a rare trait among nuts. Chestnuts also contain fiber and antioxidants, which can help support gut health and protect your cells. People often enjoy them roasted, especially during festive seasons, adding a nostalgic and comforting flavor to winter gatherings. However, chestnuts have less protein and healthy fats compared to others on this list, so they may not keep you feeling full as long. Still, their unique nutritional profile and sweet, earthy taste make them a worthwhile addition to your diet every now and then.
9. Pine Nuts
Pine nuts might be tiny, but their nutritional impact is mighty. These delicate seeds are rich in magnesium, which is essential for energy production and muscle health. Just a handful can provide a dose of zinc and vitamin K, nutrients that support immune health and blood clotting. With about 191 calories per ounce and 4 grams of protein, pine nuts offer a creamy flavor that’s beloved in Mediterranean cuisine, especially in pesto. They’re also high in monounsaturated fats, which have been shown to support heart health by improving cholesterol levels. Despite their benefits, pine nuts are often overlooked due to their higher price and occasional risk of causing “pine mouth,” a temporary metallic taste. Still, their buttery texture and wealth of nutrients make them a luxurious and healthy addition to salads, pastas, or even eaten on their own.
8. Peanuts
While technically a legume, peanuts are almost always grouped with nuts thanks to their similar nutrition profile and taste. They are among the highest in protein, offering around 7 grams per ounce, making them a filling snack for active individuals. Peanuts are also rich in healthy fats and have been linked to lower heart disease risk according to studies in the Journal of Nutrition. However, they often come salted or in the form of peanut butter, which can sneak in added sugars and unhealthy fats—so it’s wise to enjoy them in their natural state whenever possible. Peanuts provide about 166 calories per ounce and are also a source of niacin, which is important for brain health. Their familiar flavor and wide availability make them a staple in many diets, but moderation is key, especially if you’re watching your sodium intake.
7. Macadamia Nuts
Macadamia nuts are known for their buttery richness, making them a decadent treat. These nuts have one of the highest fat contents—about 21 grams per ounce—mostly in the form of monounsaturated fats, which are good for heart health. However, they’re comparatively low in protein, with just 2 grams per ounce, so they might not be as filling as other nuts. Macadamias are a great source of thiamine and manganese, which help with energy metabolism and bone health. At 204 calories per ounce, they are calorie-dense, so portion size matters if you’re mindful of your weight. Their smooth, creamy taste makes them perfect as a snack or added to baked goods, but they’re best enjoyed sparingly due to their high energy content. Their health benefits are still impressive, especially for people focusing on healthy fats.
6. Brazil Nuts
Brazil nuts are truly in a league of their own thanks to their sky-high selenium content. Just one nut is enough to meet your daily selenium needs, which is vital for thyroid function and acts as a powerful antioxidant in the body. With about 186 calories and 19 grams of fat per ounce, Brazil nuts are nutrient-dense, but they should be eaten in moderation—too much selenium can be harmful. They also contain healthy unsaturated fats and some protein, helping to support heart health and muscle maintenance. Their creamy texture and mild, nutty flavor make them a pleasant snack or addition to granola. Brazil nuts can be a lifesaver for people with low selenium levels, but the key is not to overdo it; a few nuts a day are more than enough.
5. Hazelnuts
Hazelnuts might remind you of sweet spreads, but they’re a powerhouse of nutrition on their own. They’re packed with vitamin E, which is essential for skin and cell health, and they provide healthy fats that can help lower bad cholesterol levels. Each ounce delivers about 178 calories, 4 grams of protein, and 17 grams of fat, mostly unsaturated. Hazelnuts are also a good source of folate, crucial for cell growth and repair, making them an especially smart choice for pregnant women. Research published in the European Journal of Clinical Nutrition suggests hazelnuts can improve cholesterol profiles and support cardiovascular health. Their subtle, sweet flavor and crunchy texture make them a favorite in desserts, but they’re just as delicious raw or roasted. Don’t overlook hazelnuts when you want a nut that’s both tasty and beneficial for your heart.
4. Cashews
Cashews offer a creamy bite and a nutritional boost, especially when it comes to magnesium—a mineral needed for bone strength and energy production. Each ounce of cashews contains about 157 calories, 5 grams of protein, and 12 grams of fat, mostly unsaturated. They’re also a good source of copper, helping your body use iron efficiently. While cashews are lower in fiber than some other nuts, they still contribute to a healthy diet and can be used to make dairy alternatives like cashew milk or cheese. Their mild flavor makes them incredibly versatile, from stir-fries to desserts, and their health benefits have been backed by studies showing improved blood lipid levels in people who eat them regularly. Enjoy cashews as a snack or blended into sauces, but remember to keep servings moderate—these tasty nuts can be hard to put down.
3. Pistachios
Pistachios are a vibrant, green nut that’s as nutritious as it is fun to eat. With 6 grams of protein and about 160 calories per ounce, pistachios rank high for their hunger-busting power. Their high antioxidant content, including lutein and zeaxanthin, supports eye health and may help protect against age-related damage. Studies in the Journal of Nutrition have found that pistachios can lower cholesterol and improve blood vessel function, making them a strong ally for heart health. Their fiber content helps keep digestion moving smoothly and can help you feel fuller for longer. The act of shelling pistachios also slows down snacking, which can help with portion control. Their signature color and unique taste make them a popular ingredient in both sweet and savory dishes, from salads to ice cream.
2. Almonds
Almonds are loved by health enthusiasts and snackers alike for good reason. Packed with vitamin E—an antioxidant that supports skin and immune health—almonds are also high in magnesium and fiber. One ounce delivers about 160 calories, 6 grams of protein, and 14 grams of heart-healthy fats. Research shows that almonds can help lower blood sugar and LDL cholesterol levels, making them a top choice for both heart and metabolic health. Their fiber helps with digestion, while their protein content makes them satisfying between meals. Almonds are incredibly versatile; you can enjoy them raw, roasted, or ground into almond butter. Studies consistently rank almonds as one of the best nuts for overall health, especially for people looking to manage their weight or improve heart health.
1. Walnuts
Walnuts often steal the spotlight when it comes to the healthiest nuts, and the science backs this up. They are the only nut that’s an excellent source of omega-3 alpha-linolenic acid, a fat known for its heart-protective benefits. Studies published in the American Journal of Clinical Nutrition show that walnuts can lower cholesterol and reduce inflammation, both key factors in heart health. With 185 calories, 4 grams of protein, and 18 grams of mostly unsaturated fat per ounce, walnuts are also rich in antioxidants, which help protect brain cells from damage. There’s growing evidence that walnuts support cognitive function, possibly lowering the risk of neurodegenerative diseases. Their earthy, slightly bitter taste makes them a perfect addition to oatmeal, salads, or simply on their own as a snack. Walnuts stand out not just for their unique nutritional profile but for their proven ability to boost both heart and brain health.
