Macadamia Nuts
Macadamia nuts are often thought of as an indulgent treat, but when it comes to health, they land at the bottom of the ranking. These nuts are extremely high in calories and fat, delivering about 200 calories and 21 grams of fat per ounce, according to the USDA. While it’s true that their fat is mostly monounsaturated and beneficial for heart health, macadamias are relatively low in protein and fiber compared to other nuts. They also offer fewer vitamins and minerals, with only modest amounts of magnesium and vitamin B6. A 2023 review in Nutrients highlighted that frequent macadamia consumption may support cholesterol levels, but the benefits are less dramatic than with other nuts. If you love their buttery taste, moderation is key, since the high fat content can easily lead to overconsumption. Still, enjoying them occasionally isn’t harmful—just don’t count on them as your main source of nutty nutrition.
Pecans
Pecans are another nut with a rich, buttery flavor, making them a favorite in pies and snacks, but they are not the top choice for health. According to the USDA, pecans are high in calories, with roughly 200 calories and 21 grams of fat per ounce. Most of the fat is heart-healthy monounsaturated fat, but pecans have one of the lowest protein contents among common nuts, at just about 3 grams per ounce. Their fiber content is moderate, and they contain some important nutrients like manganese and copper. Recent studies, including a 2024 article in the Journal of Nutrition, show that pecans can help lower LDL cholesterol when eaten regularly. However, their lower protein and micronutrient density compared to other nuts keep them further down the list. They’re a delicious treat but best eaten in balance with more nutrient-dense nuts.
Pine Nuts
Pine nuts, famous for their role in pesto, are tiny but calorie-dense. An ounce contains 190 calories and 19 grams of fat, along with about 4 grams of protein and 1 gram of fiber, according to the USDA. While they deliver good amounts of magnesium, vitamin E, and zinc, pine nuts are not as rich in protein or fiber as some other nuts. A 2024 study in Nutrients suggested that pine nuts can help support heart health, but their high fat content means calories can add up fast. Additionally, pine nuts have been linked to a rare condition called “pine mouth,” which causes a temporary bitter taste in the mouth after eating. Their unique flavor and texture make them a great topping for salads, but they don’t offer the same well-rounded nutrition as the top contenders.
Brazil Nuts
Brazil nuts stand out for their impressive selenium content—a single nut can provide over 100% of the recommended daily value, as per the National Institutes of Health. Selenium is crucial for thyroid function and antioxidant protection. However, Brazil nuts are very high in fat (19 grams per ounce) and calories, and their protein and fiber content are moderate. Because of the extreme selenium levels, the FDA recommends limiting intake to no more than a couple of nuts per day to avoid toxicity. A 2023 review in the American Journal of Clinical Nutrition confirmed their benefits for selenium status, but also warned about the risks of overconsumption. Brazil nuts can be a great supplement for people with low selenium, but they should be eaten sparingly rather than as a daily snack.
Cashews
Cashews are beloved for their creamy texture and mild taste, but they sit in the middle of the health rankings. An ounce of cashews contains about 157 calories, 12 grams of fat, and 5 grams of protein, according to the USDA. They are a good source of copper, magnesium, and iron, supporting energy and immune function. Cashews are lower in fat than most nuts, but a 2023 study in Nutrients found they’re also lower in heart-healthy monounsaturated fats. Their moderate protein and fiber content make them filling, but they don’t offer as much omega-3 as some other nuts. Cashews are a solid choice for snacking, but their nutritional profile doesn’t quite match the top performers.
Walnuts
Walnuts are often celebrated as a “brain food,” and for good reason—they’re uniquely high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. One ounce of walnuts offers about 185 calories, 18 grams of fat, 4 grams of protein, and nearly 2 grams of fiber, per the USDA. A 2024 study in Circulation found that regular walnut consumption can reduce inflammation and support heart health. Walnuts are also rich in antioxidants, which help fight oxidative stress and may lower the risk of chronic diseases. However, walnuts are more perishable than other nuts due to their high omega-3 content, and their slightly bitter taste isn’t for everyone. Still, for those looking for a nut with unique benefits, walnuts are a strong contender.
Pistachios
Pistachios shine for their combination of protein, fiber, and antioxidants. An ounce has about 159 calories, 13 grams of fat, 6 grams of protein, and 3 grams of fiber, according to USDA data. They’re particularly high in vitamin B6, which supports brain health and mood regulation. A 2023 trial published in Nutrients found that eating pistachios as a snack helped participants maintain healthy cholesterol levels and feel fuller for longer. Their green color comes from antioxidants like lutein and zeaxanthin, which are good for eye health. Pistachios are also one of the lowest-calorie nuts, making them a favorite for weight management. Their fun, shell-on format also helps slow down snacking, so you’re less likely to overeat.
Hazelnuts
Hazelnuts are best known as the key ingredient in chocolate spreads, but on their own, they are a nutritional powerhouse. One ounce delivers about 178 calories, 17 grams of fat, 4 grams of protein, and 3 grams of fiber, based on USDA figures. Hazelnuts are especially high in vitamin E, which is important for skin and heart health, and they provide good amounts of magnesium and copper as well. A 2024 review in the European Journal of Nutrition highlighted that hazelnuts can help reduce blood cholesterol and improve antioxidant status. Their unique flavor and crunch make them a great addition to both sweet and savory dishes. While they’re energy-dense, their strong nutrient profile makes them a smart choice for a daily snack.
Almonds
Almonds have become a go-to healthy snack for many, and it’s easy to see why. Each ounce contains 164 calories, 14 grams of fat, 6 grams of protein, and an impressive 3.5 grams of fiber, according to the USDA. Almonds are packed with vitamin E, magnesium, and riboflavin, supporting everything from bone health to energy metabolism. Several studies—including a 2023 paper in the Journal of the American Heart Association—have shown that almonds can lower LDL cholesterol and help control blood sugar. Their crunchy texture and mild taste make them a favorite in everything from breakfast to desserts. Almonds are also linked to improved gut health, thanks to their high fiber and prebiotic content.
Pecans
Pecans are yet another nut packed with monounsaturated fats, but they deserve a separate mention for their unique antioxidant profile. One ounce of pecans contains about 196 calories, 20 grams of fat, and 3 grams of protein, according to the USDA. Recent research published in 2024 in Antioxidants journal revealed that pecans have one of the highest antioxidant levels among nuts, which can help fight inflammation and support heart health. Despite their richness, pecans are lower in protein and fiber, but their vitamin E and polyphenol content make them stand out. Their sweet, buttery taste makes them a favorite for snacking and baking, but it’s best to enjoy them in moderation to avoid excess calories. Overall, pecans offer a great balance of flavor and health benefits for those who want a delicious and nutritious treat.
