Pine Nuts – The Protein-Rich Seeds
Starting our journey through the nut kingdom, pine nuts technically aren’t nuts at all but rather seeds from pine cones. Contrary to popular belief, pine nuts aren’t actually nuts but seeds. They are derived from the pine cone family and are still nutritious even though they technically aren’t nuts. Despite this botanical confusion, they deserve recognition for their unique nutritional profile.
Pine nuts are high in potassium and have been shown to alleviate some of the negative health effects of diabetes. They pack roughly seven grams of protein per ounce, making them surprisingly substantial for their small size. However, what lands them at the beginning of our ranking is their lower overall nutrient density compared to true tree nuts. While they’re versatile in cooking – especially in Mediterranean pesto recipes – they don’t quite reach the nutritional heights of their competitors.
Macadamia Nuts – The Buttery Calorie Bombs
Macadamia nuts tend to be higher in saturated fat compared to other nuts, Dr. Sandon says. However, they also have the greatest levels of healthy monounsaturated fat – almost double that of the runner-up nut, almonds. These Australian natives have earned a reputation as indulgent treats, and there’s good reason for that perception.
Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories – 200 each – along with the lowest amounts of protein and the highest amounts of fats. While their monounsaturated fats offer heart benefits, their extreme calorie density and relatively low protein content place them lower on our nutritional ranking. Think of them as nature’s butter – delicious but best enjoyed in moderation.
Pecans – The Southern Comfort Food
Pecans might taste like dessert, but they pack more nutrition than you’d expect from something so indulgent. An energy-boosting mix of protein and healthy fats, as well as fiber that supports a healthy digestive system, can be found in pecans. They also include a decent amount of zinc, a mineral that your body needs for DNA production, immune system function, and healthy, youthful-looking skin.
Pecans have the highest total flavonoid content among nuts at 34 mg/100 g, consisting mostly of flavan-3-ols and anthocyanins. These antioxidant compounds give pecans serious disease-fighting potential. However, like macadamias, they’re calorie-dense with relatively modest protein levels, which keeps them from climbing higher in our rankings.
Chestnuts – The Carb-Heavy Exception
Chestnuts break every rule in the nut playbook. While most nuts are high in fat and low in carbs, chestnuts flip the script entirely. The healthiest nuts are fiber-dense. A few particularly high on the list are gingko nuts and chestnuts. They’re surprisingly low in fat and protein compared to their tree nut cousins.
What makes chestnuts interesting is their unique nutritional profile – they’re more like a starchy vegetable wrapped in a nut’s clothing. Next to walnuts, chestnuts, specifically sweet chestnuts, also contain a good amount of beneficial omega-3 fatty acids (8%). They also contain nearly as much omega-6 polyunsaturated fat as walnuts. While they provide good fiber and some omega-3s, their low protein and unusual macronutrient profile places them in the middle of our rankings.
Hazelnuts – The Vitamin E Champions
Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. These European favorites have been nourishing humans for thousands of years, and modern research validates their reputation. They’re particularly impressive when it comes to vitamin content.
Hazelnuts contain 20 times more Vitamin E, three times more Vitamin C, and four times more Vitamin K. Vitamin B1, Vitamin B3, Vitamin B5, and folate are also higher in hazelnuts. Their vitamin profile is genuinely remarkable, putting many other nuts to shame. A 2016 review of 9 studies also suggests that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL cholesterol and total cholesterol. However, while their vitamin content is outstanding, their overall nutritional density doesn’t quite match our top contenders.
Cashews – The Mineral Powerhouses
Cashews deserve serious respect in the nutrition world, even though they’re technically seeds rather than nuts. Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese (key for energy production, immune support and bone health, among other functions). They’re also rich in leucine, the essential amino acid that triggers muscle synthesis.
But they stand out when it comes to one nutrient, says Willbur: iron. One-third of Americans need to get more iron in their diet, according to 2024 research published in JAMA Network Open – and cashew nuts come with about 2 mg per serving. That’s around 11% of the DV for women and 40% for men. For people dealing with iron deficiency, cashews can be a game-changer. Their creamy texture and mineral density make them nutritional superstars.
Peanuts – The Surprising Legume
Here’s where things get interesting – peanuts aren’t actually nuts but legumes, more closely related to beans and peas. While peanuts technically belong to the legume family, they have a nutrient profile similar to that of tree nuts, as well as comparable health benefits and related culinary uses. Yet their nutritional profile rivals and sometimes surpasses true nuts.
Peanuts are also high in antioxidants and fiber, and alongside almonds, contain the most protein compared to other nuts with about 7 grams per one-ounce serving. What’s truly exciting is emerging research about their anti-aging properties. A 2025 study published in Antioxidants suggests that eating them might actually help slow down aging at the cellular level. While more research is needed, there may be an association between peanut consumption and maintaining cellular health and longevity. For an affordable, accessible protein source, peanuts punch well above their weight class.
Brazil Nuts – The Selenium Superstars
Brazil nuts are nutritional powerhouses providing healthy fats, antioxidants, vitamins, and minerals. They’re exceptionally high in selenium, a mineral with potent antioxidant properties that’s also good for thyroid, brain, and heart health. When it comes to selenium content, no other nut even comes close.
Just one nut contains 96 micrograms (mcg), or 175% of the reference daily intake (RDI). Most other healthy nuts provide less than 1 mcg, on average. This extraordinary selenium concentration makes Brazil nuts uniquely powerful for thyroid function and antioxidant protection. However, this strength is also their weakness – limiting your intake to one to three medium-sized Brazil nuts daily is a smart way to avoid consuming too much selenium. Their incredible selenium density earns them a high spot, but portion restrictions keep them from the very top.
Pistachios – The Complete Protein Nuts
For example, pistachios are great for plant-based eaters because they contain all nine essential amino acids, classifying them as a complete protein and relatively high-protein snack. This makes pistachios virtually unique among nuts – most plant proteins are incomplete, but pistachios break that rule spectacularly.
In addition to heart-healthy fats, pistachios have lutein, a nutrient that supports eye health,” says Dr. Sandon. In fact, a 2025 study published in The Journal of Nutrition found that eating pistachios strengthens a part of the eye that protects the retina and reduces the risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults. Their eye protection benefits, combined with their complete protein profile and relatively lower calorie content compared to other nuts, places them near the top of our rankings.
Walnuts – The Brain Food Champions
A 2024 review of research published in Foods and Humanity calls walnuts a “functional food” based on 23 years of study findings. The research backing walnuts is simply overwhelming – they consistently rank among the most studied and proven nuts for health benefits.
While they contain primarily unstable polyunsaturated fats (72%), a large portion of this is omega-3 (14%). Most Westerners are highly deficient in this important type of fatty acid, and walnuts are one of the few nuts that contain them in any sizeable amount. The review highlights a range of associated health benefits, including: Heart health: Walnuts can lower “bad” cholesterol levels and reduce the risk of heart disease. Brain boost: Some of the plant-based compounds in walnuts may improve cognitive function. Immune system support: Studies have found that walnuts may enhance immune function. Their unique omega-3 content and extensive research backing make them nutritional superstars.
Almonds – The Ultimate All-Rounders
Almonds rank near the top of just about every nutritional scientist’s list when it comes to nuts that offer great health advantages. For one, Tobias says they contain more fiber than any other nut – a whopping 17.9 grams in a single cup. When nutrition experts create their dream nut, they probably envision something remarkably similar to almonds.
Almonds are the highest in protein among the tree nuts. They’re also the highest in calcium, fiber, and vitamin E of all nuts. Almonds are also rich in vitamin E, “which promotes skin health, a strong immune system, and supports vascular function,” says Amy Goodson, a nutritionist and registered dietitian based in Dallas. And a cup of almonds contains 386 milligrams of magnesium, “which is critical for muscle function,” she adds. Their exceptional fiber content, complete mineral profile, and versatility make them the gold standard among nuts. They deliver outstanding nutrition without any significant drawbacks – the perfect balance that earns them the top spot in our rankings.
What makes this ranking so fascinating is how each nut brings something unique to the table. From pine nuts’ protein punch to Brazil nuts’ selenium supremacy, every variety offers distinct health advantages. The key isn’t finding the single “best” nut but rather understanding which nuts best match your individual health goals and dietary needs.
