10. Macadamia Nuts: The Buttery Treat with a Catch
Macadamia nuts are famous for their creamy, buttery flavor, but when it comes to nutrition, they land at the bottom of our list. They’re loaded with fat—about 21 grams per ounce—and most of it is heart-healthy monounsaturated fat. But their protein content is quite low, at just 2 grams per serving, and they’re not particularly rich in vitamins or minerals compared to other nuts. Recent nutrition analysis shows macadamias offer some manganese and thiamine but not in standout quantities. Their calorie count is also sky-high, making them easy to overeat. While they’re a delicious snack for an occasional treat, they don’t pack as much of a nutritional punch as you might hope. If you want a nut for pure taste, macadamias are a winner, but for nutrition, there are better options.
9. Pecans: Southern Charm with Subtle Benefits
Pecans are a classic ingredient in pies and desserts, and their sweet, mild flavor is irresistible. But nutritionally, pecans are mostly fat, with about 20 grams per ounce, and only 3 grams of protein. They do provide a good dose of antioxidants—one recent study from 2024 found pecans have more antioxidant power than many nuts, particularly in fighting LDL cholesterol. However, they’re lower in fiber and key minerals like magnesium and calcium. The high fat and calorie count means you need to watch your portion size. Pecans are good for heart health in moderation, but they’re not the top contender if you’re after a nutrient-dense snack.
8. Pine Nuts: Small but Limited in Power
Pine nuts are the secret ingredient in pesto, but how do they stack up nutritionally? Per ounce, they offer about 4 grams of protein and 19 grams of fat. They’re a solid source of vitamin E and magnesium, and some research points to their pinolenic acid content as a possible appetite suppressant. However, their overall mineral and vitamin profile is less impressive than other nuts. Pine nuts are also one of the highest in calories, so they’re best used as a garnish rather than a main snack. While they do have a few unique benefits, their nutritional impact doesn’t match up to the heavy hitters of the nut world.
7. Walnuts: The Brain-Shaped Omega-3 Booster
Walnuts often get attention for their brain-like appearance, but it’s their high omega-3 content—specifically alpha-linolenic acid (ALA)—that makes them stand out. A 2023 review in nutrition journals found that just a handful of walnuts can deliver 2.5 grams of ALA, which is more than any other nut. They’re also a good source of antioxidants and polyphenols. However, walnuts are relatively high in fat (18 grams per ounce), and their protein content is moderate at 4 grams per serving. They also tend to be slightly less rich in vitamins and minerals than other nuts higher on this list. Still, if you care about heart and brain health, walnuts have a strong case for a regular spot in your diet.
6. Cashews: Creamy Texture, Balanced Nutrition
Cashews are a favorite for their creamy crunch, and they offer a decent balance of protein (5 grams per ounce) and healthy fats (12 grams per ounce). They’re rich in copper, magnesium, and iron—essential minerals for energy and immune function. New studies from 2024 highlight cashews’ role in improving metabolic health and reducing blood pressure. They’re also lower in fat than most nuts, so they’re a smart pick if you want something a bit lighter. However, if you’re allergic to tree nuts, cashews tend to be especially problematic, so caution is needed for sensitive eaters. Overall, cashews provide a versatile, tasty, and nutritious option for most people.
5. Brazil Nuts: The Selenium Superstars
Brazil nuts might not be the first nut you grab, but they’re the richest source of selenium, a mineral vital for thyroid function and immune health. Just one Brazil nut can provide more than 100% of your daily selenium needs, according to the latest USDA figures. They’re also rich in healthy fats and a moderate source of protein (about 4 grams per ounce). However, too many Brazil nuts can lead to selenium toxicity, so experts recommend sticking to one or two per day. They’re a nutritional powerhouse in small doses but not designed for mindless snacking. If you need more selenium in your diet, Brazil nuts are a simple, effective solution.
4. Hazelnuts: The Skin-Boosting, Heart-Friendly Choice
Hazelnuts might remind you of chocolate spreads, but these little nuts are much more than a dessert ingredient. They’re loaded with vitamin E—one ounce gives you about 28% of your daily value—which is great for skin and cell health. Hazelnuts also offer a good mix of healthy fats, fiber, and magnesium. Recent research shows hazelnuts can help reduce inflammation and improve cholesterol levels, making them a smart pick for heart health. Their slightly sweet, toasty flavor makes them a favorite in both sweet and savory dishes. While not the highest in protein, their impressive vitamin and mineral content puts them near the top of the nutrition rankings.
3. Pistachios: The High-Protein, Antioxidant All-Star
Pistachios are a nutritional powerhouse, boasting 6 grams of protein and 3 grams of fiber per ounce—more than many other nuts. They’re also packed with antioxidants, especially lutein and zeaxanthin, which are essential for eye health. A large 2024 clinical trial found that regular pistachio consumption can help lower cholesterol and reduce inflammation. They’re one of the lower-calorie nuts (about 159 calories per ounce), making them an excellent choice if you’re watching your weight. Plus, the act of shelling them slows down snacking, which can help with portion control. In terms of taste, nutrition, and practicality, pistachios are tough to beat.
2. Almonds: The Fiber-Filled, Versatile Favorite
Almonds have become the go-to nut for many health-conscious eaters, and for good reason. They’re loaded with fiber (3.5 grams per ounce), protein (6 grams per ounce), vitamin E, magnesium, and calcium. Studies from the last two years repeatedly show that almonds can help lower bad cholesterol and stabilize blood sugar. Almonds are also incredibly versatile—you can eat them raw, roasted, as butter, or even as almond flour. Their mild, nutty flavor works in both sweet and savory dishes. If you want a snack that fills you up, supports heart health, and is easy to fit into any diet, almonds are a top choice.
1. Peanuts: The Budget-Friendly, Nutrient-Dense King
Though technically a legume, peanuts are often included in the nut family—and for good reason. They’re the highest in protein, with a whopping 7 grams per ounce, and they’re rich in folate, niacin, and magnesium. Recent studies continue to show that regular peanut consumption is linked to lower risk of heart disease and even certain cancers. Peanuts are also the most affordable nut, making them accessible to everyone. Their combination of protein, fiber, healthy fats, and essential vitamins and minerals makes them a nutritional superstar. For people looking to get the most nutrition for their money, peanuts are the clear winner.
