Peanuts
Peanuts often get grouped with tree nuts, but they’re technically legumes. Despite this, they’re a staple snack around the world. Peanuts are rich in protein and contain about 7 grams per ounce, which is higher than most nuts. However, their fat profile is less impressive, with more saturated fat than others on this list. Studies published in 2024 by the American Heart Association found that peanuts help reduce bad cholesterol, but they don’t offer as many micronutrients as other nuts. Peanuts are also a common allergen and sometimes come salted or honey-roasted, which adds unnecessary sodium and sugar. While a good source of niacin and folate, peanuts tend to fall behind when it comes to antioxidants and heart-healthy fats.
Cashews
Cashews are creamy and mild, making them a favorite for nut butters and vegan cheeses. They supply about 5 grams of protein and 12 grams of fat per ounce, but a chunk of that fat is saturated. According to a 2023 review in Nutrition & Metabolism, cashews still contribute to heart health by raising “good” HDL cholesterol. However, they’re lower in fiber compared to almonds or pistachios and don’t contain as much vitamin E. Cashews are an excellent source of copper and magnesium, both vital for energy production and bone health. They’re often roasted and salted, so unsalted versions are a healthier choice. Cashews can fit into a balanced diet, but their nutritional density is a little less impressive than some of their nutty cousins.
Walnuts
Walnuts are instantly recognizable because of their brain-like shape, and science backs up their benefits for your mind. According to a 2025 publication by Harvard researchers, eating a small handful of walnuts daily is linked to better memory and slower cognitive decline. Walnuts are loaded with alpha-linolenic acid (ALA), an essential omega-3 fatty acid rarely found in plant foods. One ounce contains around 2.5 grams of ALA, which is more than any other nut. They also offer antioxidants like ellagic acid and polyphenols, shown to reduce inflammation. Walnuts do contain more calories than some other nuts, but their unique fat profile makes them stand out. Overall, walnuts are a powerful food for both brain and heart health.
Pecans
Pecans are often seen in pies, but their nutritional value goes far beyond dessert. With a buttery flavor, they provide about 200 calories and 20 grams of fat per ounce, but most of this fat is the heart-healthy monounsaturated kind. A 2024 study from the Journal of Nutrition found that people who regularly include pecans in their diets have lower LDL cholesterol levels. Pecans are also a potent source of fiber, manganese, and thiamine, which support digestive health and metabolism. Their antioxidant content is particularly high, ranking among the top nuts for fighting free radicals. However, pecans are lower in protein compared to other nuts, which may make them less satisfying as a standalone snack. They’re best enjoyed raw or dry-roasted, as sugary coatings can cancel out their health perks.
Hazelnuts
Hazelnuts are best known for their role in chocolate spreads, but they shine on their own as a nutrient powerhouse. Each ounce supplies about 4 grams of protein and 17 grams of fat, mostly unsaturated. According to a 2023 report from the European Journal of Nutrition, hazelnuts can improve blood vessel function and reduce markers of inflammation. They’re exceptionally high in vitamin E, providing about 28% of your daily needs in a single serving. Hazelnuts are also rich in folate, magnesium, and copper, which support nerve and heart health. Their antioxidant content rivals that of pecans, making them a smart choice for fighting oxidative stress. They’re a bit lower in fiber, but their impressive vitamin profile gives them an edge.
Pistachios
Pistachios stand out for their vibrant green color and slightly sweet, savory taste. A 2024 clinical trial published in the journal Nutrients showed that people who snack on pistachios experience improved cholesterol ratios and lower blood pressure. These nuts are relatively low in calories (about 160 per ounce) and high in protein, with nearly 6 grams per serving. They offer more potassium than most nuts, helping to regulate blood pressure and heart function. Pistachios are also packed with fiber and antioxidants, including lutein and zeaxanthin, which benefit eye health. Regular consumption is linked to better weight management, partly because their shells slow down eating. Their balanced nutrient profile and unique antioxidants push pistachios up the healthy nuts ladder.
Brazil Nuts
Brazil nuts are enormous compared to other nuts and deliver a powerful punch of selenium—just one nut can provide more than 100% of your daily value. Selenium is vital for thyroid health and immune function, and a 2023 study in Clinical Nutrition found that Brazil nuts help raise antioxidant levels in the body. Each ounce has about 4 grams of protein and 19 grams of fat, mostly unsaturated. Brazil nuts are also great sources of magnesium, phosphorus, and healthy fats. However, it’s important not to eat too many; excessive selenium can be harmful, so experts recommend just one or two a day. Their unique mineral content makes them an excellent addition to a balanced diet, but moderation is key.
Almonds
Almonds have a reputation as one of the most versatile and popular nuts worldwide. They’re high in protein (about 6 grams per ounce) and fiber, making them especially filling. A major 2024 meta-analysis in the American Journal of Clinical Nutrition confirmed that daily almond intake helps reduce LDL cholesterol, supports weight loss, and lowers blood sugar spikes. Almonds are also loaded with vitamin E, magnesium, and calcium, which are crucial for strong bones and a healthy heart. Their antioxidant levels are some of the highest among nuts, especially in the skin. Almonds can be enjoyed raw, roasted, or as almond butter, offering flexibility for every diet. Their consistent benefits for heart, blood sugar, and weight management make them a top pick for overall health.
Macadamia Nuts
Macadamia nuts are often described as the most luxurious of all nuts due to their rich, buttery flavor. They’re incredibly high in monounsaturated fat, with about 17 grams per ounce, which is the same heart-healthy fat found in olive oil. According to a 2025 clinical review in Advances in Nutrition, regular macadamia nut consumption is linked to improved cholesterol profiles and reduced inflammation. They’re lower in carbs and higher in healthy fats than most nuts, making them ideal for low-carb and keto diets. Macadamias also provide important minerals like manganese and thiamine. While calorie-dense, their unique fat profile supports cardiovascular health more than almost any other nut. Their creamy texture and subtle sweetness make them a satisfying way to boost heart health.
Pine Nuts
Pine nuts may be small, but they’re nutritional heavyweights, especially for their role in promoting satiety and healthy weight. Each serving delivers about 9 grams of fat, mostly unsaturated, and is a good source of magnesium and zinc. A 2023 research update in the journal Appetite found that pine nut oil can suppress appetite hormones, making them a smart snack for weight management. Pine nuts are also rich in vitamin K and manganese, supporting bone strength and metabolism. Their delicate flavor is famous in pesto but also works well in salads and grain bowls. Although they’re more expensive and sometimes harder to find, their nutrient density and appetite-suppressing effects are unique among nuts. Just a small handful can offer significant health benefits.
Pistachios—The Top Contender
Pistachios edge out the competition due to their amazing balance of protein, fiber, heart-healthy fats, and antioxidants. A major 2024 review in the Journal of the American College of Cardiology highlighted pistachios for their role in reducing cholesterol, improving blood pressure, and supporting blood sugar control. Their naturally vibrant color comes from antioxidants like lutein, which are rare in other nuts. Pistachios also contain more potassium than any other nut, supporting heart and muscle health. People who eat pistachios regularly have been shown to maintain healthier body weights, thanks in part to their filling fiber and protein content. Their unique combination of nutrients and proven health outcomes make pistachios arguably the best nut for overall health, especially when eaten unsalted and in moderation.
