The Selenium Superstar: Brazil Nuts Reign Supreme
Here’s something that might blow your mind – just one single Brazil nut contains 68–91 micrograms (mcg) of selenium, meaning that just one nut per day can provide the daily recommended adult allowance of 55 mcg. Think about it like having a tiny nutritional bomb in your hand. Brazil nuts are among the richest dietary sources of selenium, an essential mineral with antioxidant properties. Selenium plays an important role in reproduction, metabolism, and immune health. However, with great power comes great responsibility – doctors advise eating no more than five Brazil nuts a day to avoid potential health risks like selenium toxicity. Studies from 2024 show that the demand for Brazil nuts is set to grow by 46% next year after being praised for their high selenium content which can be beneficial for thyroid health.
Almonds: The Versatile Champion
Almonds are relatively low in calories and have protein, fiber, vitamins, and minerals. The antioxidants in almonds can protect against obesity, diabetes, and metabolic syndrome. Picture almonds as your reliable friend – they’re not the flashiest, but they show up consistently with solid nutrition. Almonds are popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, flour, and milk. Research published in 2024 indicates that almonds helped reduce body mass index (BMI), while walnuts were shown to lower body fat. Unlike Brazil nuts, almonds are not a substantial source of selenium. For this reason, you can eat more than one or two at a time, making them a good snack option as long as you watch your portion size.
Walnuts: The Brain Food
If nuts had personalities, walnuts would be the intellectuals of the bunch. Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. Research published in the British Journal of Nutrition states that walnuts are also a rich source of flavonoids and phenolic acid. These omega-3 powerhouses have something special going on under their wrinkled shells. Recent 2025 studies highlight that the nuts’ polyunsaturated fats—specifically Omega-3s—support cardiovascular health by reducing LDL cholesterol and stabilizing blood pressure. Studies highlight their role in lowering heart disease risk through reduced plaque buildup and triglyceride levels. Think of walnuts as nature’s brain supplement – for cognitive health, selenium collaborates with vitamin E and antioxidants like ellagic acid to combat neurodegenerative diseases, potentially limiting conditions like Alzheimer’s.
Pistachios: The Heart Helper
Those little green gems in shells aren’t just fun to crack open – they’re working overtime for your cardiovascular system. Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues. What makes pistachios stand out is their impressive potassium content: every 100 g of pistachios contains 560 calories and healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios. While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g. For those watching their fat intake, cashews and pistachios have some of the lowest fat contents per serving of the healthiest nuts. Cashews have 13.2 grams grams of fat per ounce, and pistachios have 12.8 grams.
Cashews: The Creamy Crowd-Pleaser
Cashews are like the smooth talkers of the nut world – they’re creamy, mild, and incredibly versatile. Cashews have a creamy texture that makes them a great addition to many dishes and snacks. Most of the fats in cashews are monounsaturated fats. These kidney-shaped beauties pack a nutritional punch that shouldn’t be underestimated. Cashews are also good for you, as they contain fat, fiber, protein, and copper to support nerve and immune health. The copper content in cashews is particularly noteworthy because this mineral plays a crucial role in iron absorption and collagen production. What’s fascinating is that cashews work particularly well for a creamy texture in smoothies, making them perfect for people who want to boost their nutrition without sacrificing taste.
Hazelnuts: The Antioxidant Powerhouse
Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods. Hazelnuts contain less protein than other nuts but may make up for it with other health benefits. Don’t let their sweet reputation fool you – these little round nuts are serious about nutrition. Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. In addition to being a good source of vitamins and minerals, hazelnuts may have antioxidant and anti-inflammatory effects because they’re loaded with beneficial compounds. A 2016 study revealed something pretty amazing: 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. walnuts, almonds, pine nuts, and hazelnuts are especially rich in vitamin E, which acts as a powerful antioxidant in your body.
Peanuts: The Protein Powerhouse (Yes, They Count!)
Okay, let’s address the elephant in the room – peanuts aren’t technically nuts, they’re legumes. But 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. Here’s why they deserve a spot on this list: peanuts are without a doubt one of the best choices for those looking to get a good amount of protein as they have 26 grams of protein per 100-gram serving (or around seven grams per ounce). Peanuts are a rich source of plant protein, which may help you feel full. They’re packed with polyphenol antioxidants and are also high in folate, a B vitamin that’s especially important during pregnancy due to its role in fetal and placental development. Plus, they’re incredibly affordable and accessible, making healthy eating more budget-friendly.
Pecans: The Antioxidant Aristocrats
Pecans might seem like the fancy cousin in the nut family, but they’re earning their place through solid science. Some of the top healthiest types of nuts include almonds, pecans, and pistachios, according to 2024 research. What makes pecans special is their impressive antioxidant profile – they contain more antioxidants per serving than many other tree nuts. These buttery, rich nuts are particularly good at fighting oxidative stress in your body. Think of pecans as little antioxidant warriors patrolling your bloodstream, fighting off free radicals that could damage your cells. Their high healthy fat content also means they’re great for keeping you satisfied between meals, though like all nuts, portion control is key since they pack a lot of calories into a small package.
Macadamia Nuts: The Calorie-Dense Indulgence
Let’s be real about macadamia nuts – they’re basically nature’s butter in nut form. Macadamia nuts have the most calories, and Brazil nuts have the most saturated fats of all the nut types. Here’s where things get interesting though: Macadamia nuts have a total fat content of 76%, a percentage that’s higher than almost any other nut, including Brazil nuts. But most of this fat is monounsaturated, which can help lower “bad cholesterol.” So while they’re calorie-dense, they’re not necessarily the villain they might seem. Macadamia nuts have a tasty, butter-like flavor and pack multiple nutrients. Here are 10 health and nutrition benefits of macadamia nuts. The key with macadamias is treating them like a special occasion food rather than your daily go-to snack.
Pine Nuts: The Sneaky Seeds
Here’s a fun fact that might surprise you: 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. These little cream-colored gems are like undercover agents in the nut world – small, unassuming, but packing some serious nutritional intelligence. Pine nuts are high in potassium and have been shown to alleviate some of the negative health effects of diabetes. They’re also incredibly versatile in cooking – they also have many uses, including being a main ingredient in pesto and vegan pesto recipes and working perfectly sprinkled over salads. The downside? They’re typically one of the most expensive options in the nut aisle, so think of them as a gourmet addition rather than a daily staple.
Chestnuts: The Carb-Heavy Outlier
Chestnuts are the rebels of the nut world – they break all the typical nut rules. While most nuts are high in fat and low in carbs, chestnuts flip this script entirely. Chestnuts are a popular nut grown on many continents across the globe. They’re much higher in carbohydrates and lower in fat than their nut cousins, making them more similar to a starchy vegetable than a traditional nut. This makes them great for people who want the satisfaction of nuts but need to watch their fat intake. However, their unique nutritional profile also means they’re less satiating than other nuts and won’t provide the same steady energy release. Think of chestnuts as the comfort food of the nut world – delicious when roasted, especially during winter months, but not your best bet for everyday snacking if you’re looking for typical nut benefits.
The Ones to Limit: Portion Control Champions
Here’s the truth nobody wants to hear but everyone needs to: even the healthiest nuts can become problematic when you eat too many. consume them in moderation at a serving of 1 oz, as they are high in calories. All nuts tend to be high in calories per serving, but peanuts and pistachios have slightly less. The biggest culprits for overdoing it? Salted and flavored nuts that make it way too easy to eat multiple servings without realizing it. Many peanut and nut butters contain added oils and sugars to improve the texture and taste of the final product, but it’s best to choose products that don’t contain these ingredients. There are still risks of eating too many, including increasing your sodium intake. The general rule? For most nuts, the general guideline is that it is safe to eat one ounce of nuts daily. Eating nuts on a regular basis has been linked with many health benefits in adults.
Brazil Nuts: When Good Nuts Go Bad
Remember our selenium superstar from the top of the list? Well, Brazil nuts also top the “proceed with caution” category. Brazil nuts are the exception to this rule because they contain highly concentrated amounts of selenium. With such a high level of selenium in each nut kernel, research suggests that a healthy adult may be able to achieve the benefits of eating Brazil nuts by consuming a serving of just four kernels. The problem is selenium toxicity, which is very real and very unpleasant. “Exceeding this can lead to bad breath, diarrhoea, fatigue and more due to high levels of selenium,” he says. “So like always, moderation is key to unlocking this trend’s full benefits.” Recent 2025 research shows that symptoms emerge at 400 mcg daily—just five Brazil nuts. Doctors advise limiting daily intake to three (or an ounce every three days) and avoiding combining with selenium-rich diets.
Making Smart Choices: Your Daily Nut Strategy
So what’s the bottom line for your daily nut consumption? You can safely eat nuts, in moderation, every day. Just remember to stick with small portion sizes and lightly salted options. The sweet spot for most people is about an ounce (roughly a small handful) of mixed nuts daily. While all nuts will deliver additional fibre, protein and healthy fats into your diet, there are some nuts that contain high levels of each of these elements, as well as different concentrations of vitamins and minerals. ‘Each different nut has a unique nutrient profile,’ says Donna Peters, BANT registered nutritionist. The key is variety – mix it up throughout the week rather than sticking to just one type. As with any food, eating nuts in moderation may offer potential health benefits, and remember that Almonds, cashews, pistachios, walnuts, and peanuts are abundant sources of B vitamins.
What’s your favorite nut from this ranking, and were you surprised by any of these findings?
