More and more health benefits have emerged linking nut consumption to a decreased risk of chronic disease. A study in the Journal of the American College of Cardiology, for example, showed that a higher intake of some of the healthiest nuts was associated with a lower risk of coronary heart disease.
Other studies have also turned up impressive results, revealing that eating more nuts could even protect against cancer.
Take a look at any nutritional value of nuts chart, and it’s easy to see why they’re so healthy. They’re high in fiber and protein, plus loaded with heart-healthy fats.
So what are the healthiest nuts, and are some better for you than others? Let’s start off with the healthiest nuts to eat, followed by what may make some less healthy than others.
1. Almonds
Almonds are high in fiber, protein and vitamin E, along with several other important micronutrients.
A one-ounce serving of almonds contains approximately:
- Calories: 164
- Total Carbohydrates: 6.1 g
- Fiber: 3.5 g
- Sugar: 1.2 g
- Total Fat: 14.1 g
- Saturated Fat: 1.1 g
- Polyunsaturated Fat: 3.5 g
- Monounsaturated Fat: 9 g
- Trans Fat: 0.004 g
- Protein: 6 g
- Sodium: 0.3 mg (0.01% DV*)
- Vitamin E: 7.3 mg (49% DV)
- Copper: 0.3 mg (33% DV)
- Manganese: 0.6 mg (26% DV)
- Riboflavin: 0.3 mg (23% DV)
- Magnesium: 76.5 mg (18% DV)
- Phosphorus: 136 mg (11% DV)
- Zinc: 0.9 mg (8% DV)
- Calcium: 76.3 mg (6% DV)
- Iron: 1.1 mg (6% DV)
- Niacin: 1 mg (6% DV)
- Potassium: 208 mg (4% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
Studies show that adding a few servings of almonds into your diet can be incredibly beneficial to your health. In one study, eating almonds every day resulted in a decrease in cholesterol levels and belly fat.
Another study published in the Journal of the American College of Nutrition showed that increasing almond intake helped improve insulin sensitivity and reduced cholesterol in adults with prediabetes.
Other studies have found that almonds may also increase beneficial HDL cholesterol, enhance memory function and even protect against breast cancer.
2. Brazil nuts
The Brazil nut is one of the healthiest nuts on the planet. It is especially high in selenium, an important mineral with antioxidant activities that helps fight against harmful free radicals to prevent cell damage.
A one-ounce serving of dried, unblanched Brazil nuts provides about:
- Calories: 187
- Total Carbohydrates: 3.3 g
- Fiber: 2.1 g
- Sugar: 0.7 g
- Total Fat: 19 g
- Saturated Fat: 4.6 g
- Polyunsaturated Fat: 6.9 g
- Monounsaturated Fat: 6.8 g
- Trans Fat: 0 g
- Protein: 4.1 g
- Sodium: 0.9 mg (0.04% DV*)
- Selenium: 544 mcg (989% DV)
- Copper: 0.5 mg (56% DV)
- Magnesium: 107 mg (25% DV)
- Thiamine: 0.2 mg (17% DV)
- Phosphorus: 206 mg (16% DV)
- Manganese: 0.3 mg (13% DV)
- Vitamin E: 1.6 mg (11% DV)
- Zinc: 1.2 mg (11% DV)
- Potassium: 187 mg (4% DV)
- Iron: 0.7 mg (4% DV)
- Calcium: 45.4 mg (3% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
These Brazilian nuts are also chock-full of health benefits. In a 2013 study, a single serving of Brazil nuts was found to significantly lower bad LDL cholesterol and raise good HDL cholesterol within just nine hours.
Due to their high selenium content, Brazil nuts may also be beneficial when it comes to cancer prevention. A study from Canada found that selenium could help prevent the development of lung cancer in those with low selenium status.
3. Cashews
Cashews are a popular nut that provide a hearty dose of healthy fats as well as plenty of health benefits.
A one-ounce serving of cashews holds roughly:
- Calories: 157
- Total Carbohydrates: 8.6 g
- Fiber: 0.9 g
- Sugar: 1.7 g
- Total Fat: 12.4 g
- Saturated Fat: 2.2 g
- Polyunsaturated Fat: 2.2 g
- Monounsaturated Fat: 6.8 g
- Protein: 5.2 g
- Sodium: 3.4 mg
- Copper: 0.6 mg (31% DV)
- Manganese: 0.5 mg (23% DV)
- Magnesium: 81.8 mg (20% DV)
- Phosphorus: 166 mg (17% DV)
- Vitamin K: 9.5 mcg (12% DV)
- Zinc: 1.6 mg (11% DV)
- Iron: 1.9 mg (10% DV)
- Thiamine: 0.1 mg (8% DV)
- Selenium: 5.6 mcg (8% DV)
- Vitamin B6: 0.1 mg (6% DV)
- Potassium: 185 mg (5% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
Why exactly are cashews good for you? They are full of antioxidants that can help protect against free radical damage and reduce the risk of chronic disease.
One study found that including cashews in the diet helped increase the antioxidant capacity in patients with metabolic syndrome.
Cashews are also lower in fat than other types of nuts but still provide a good amount of heart-healthy fats. According to a study in Food Science & Nutrition, nearly 80 percent of the fats in cashews are healthy polyunsaturated and monounsaturated fats. (15)
4. Hazelnuts
Hazelnuts are a great source of manganese and copper, as well as many other essential micronutrients.
A one-ounce serving of hazelnuts contains about:
- Calories: 178
- Total Carbohydrates: 4.7 g
- Fiber: 2.8 g
- Sugar: 1.2 g
- Total Fat: 17.2 g
- Saturated Fat: 1.3 g
- Polyunsaturated Fat: 2.2 g
- Monounsaturated Fat: 13 g
- Trans Fat: 0 g
- Protein: 4.3 g
- Manganese: 1.8 mg (78% DV)
- Copper: 0.5 mg (56% DV)
- Vitamin E: 4.3 mg (29% DV)
- Thiamine: 0.2 mg (17% DV)
- Vitamin B6: 0.2 mg (12% DV)
- Magnesium: 46.2 mg (11% DV)
- Folate: 32 mcg (8% DV)
- Phosphorus: 82.2 mg (7% DV)
- Iron: 1.3 mg (7% DV)
- Zinc: 0.7 mg (6% DV)
- Potassium: 193 mg (4% DV)
- Vitamin K: 4 mcg (3% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
Hazelnuts are one of the healthiest nuts when it comes to reducing the risk of heart disease. A study out of Turkey found that a hazelnut-enriched diet reduced total cholesterol by nearly 8 percent, dropped triglycerides by 7 percent and increased beneficial HDL cholesterol by 6 percent compared to a control group.
Thanks to their impressive nutrient density, another study published in the European Journal of Clinical Nutrition showed that eating hazelnuts even helped boost vitamin E concentrations in the blood.
5. Macadamia nuts
Macadamia nuts are especially high in fat as well as nutrients like manganese and thiamine.
A one-ounce serving of raw macadamia nuts supplies roughly:
- Calories: 204
- Total Carbohydrates: 3.9 g
- Fiber: 2.4 g
- Sugar: 1.3 g
- Total Fat: 21.5 g
- Saturated Fat: 3.4 g
- Polyunsaturated Fat: 0.4 g
- Monounsaturated Fat: 16.7 g
- Trans Fat: 0 g
- Protein: 2.2 g
- Cholesterol: 0 mg
- Sodium: 1.4 mg (1% DV*)
- Manganese: 1.17 mg (51% DV)
- Thiamine: 0.34 mg (28% DV)
- Copper: 0.214 mg (24% DV)
- Magnesium: 36.9 mg (9% DV)
- Iron: 1.05 mg (6% DV)
- Phosphorus: 53.3 mg (4% DV)
- Vitamin B6: 0.078 mg (5% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
The heart-promoting benefits of macadamia nuts secure their spot as one of the healthiest nuts. One study showed that short-term macadamia nut consumption helped reduce markers of oxidative stress and inflammation associated with coronary artery disease in 17 patients.
Another study published in the Journal of Nutrition found that eating a diet rich in macadamia nuts helped reduce both total and bad LDL cholesterol in 25 adults with high cholesterol.
6. Valencia peanuts
Peanuts are one of the most common nuts that might pop to mind first, but are peanuts healthy? Peanuts are a good source of many essential vitamins and minerals and can be a healthy dietary addition.
A one-ounce serving of Valencia peanuts provides approximately:
- Calories: 162
- Total Carbohydrates: 5.9 g
- Fiber: 2.5 g
- Total Fat: 13.5 g
- Saturated Fat: 2.1 g
- Polyunsaturated Fat: 4.7 g
- Monounsaturated Fat: 6.1 g
- Protein: 7.1 g
- Sodium: 0.3 mg (<1% DV*)
- Copper: 0.3 mg (33% DV)
- Manganese: 0.6 mg (26% DV)
- Niacin: 3.7 mg (23% DV)
- Thiamine: 0.2 mg (17% DV)
- Folate: 69.7 mcg (17% DV)
- Phosphorus: 95.3 (14% DV)
- Magnesium: 52.2 mg (13% DV)
- Pantothenic acid: 0.5 mg (10% DV)
- Iron: 0.6 mg (8% DV)
- Zinc: 0.9 mg (8% DV)
- Riboflavin: 0.1 mg (8% DV)
- Vitamin B6: 0.1 mg (8% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
So why are peanuts good for you? One massive study made up of 83,818 women showed that a higher consumption of nuts and peanut butter reduced the risk of developing type 2 diabetes.
Another study found that eating more peanuts decreased several risk factors of heart disease, such as triglyceride levels.
The benefits of eating peanuts may even begin before birth. One study found that eating peanuts at least once per week during pregnancy decreased the risk of allergic disease in children.
Mold is a common concern with peanuts, as they are grown underground in moisture. Valencia peanuts are a peanut variety grown in dryer climates, making them less prone to the growth of dangerous mold.
7. Pecans
Pecans are another type of nut notorious for their cardiovascular benefits. They are a rich source of manganese as well as several other key vitamins and minerals.
A one-ounce serving of pecans contains roughly:
- Calories: 196
- Total Carbohydrates: 3.9 g
- Fiber: 2.7 g
- Sugar: 1.1 g
- Total Fat: 20.4 g
- Saturated Fat: 1.8 g
- Polyunsaturated Fat: 6.1 g
- Monounsaturated Fat: 11.6 g
- Protein: 2.6 g
- Manganese: 1.3 mg (57% DV*)
- Copper: 0.3 mg (33% DV)
- Thiamine: 0.2 mg (17% DV)
- Zinc: 1.3 mg (12% DV)
- Phosphorus: 78.5 mg (11% DV)
- Magnesium: 34.3 mg (9% DV)
- Iron: 0.7 mg (9% DV)
- Vitamin B6: 0.1 mg (8% DV)
- Potassium: 116 mg (4% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
Eating pecans may help reduce several risk factors of heart disease, including decreasing cholesterol levels. A study published in the Journal of the American Dietetic Association showed that pecans could help lower LDL cholesterol levels, even in people with normal cholesterol.
Eating pecans may also boost antioxidant status to neutralize free radicals and fight off chronic disease. One study found that increasing pecan intake for four weeks significantly improved blood antioxidant profiles.
8. Walnuts
Walnuts can provide a good amount of protein as well as some manganese, copper and magnesium.
A one-ounce serving of walnuts supplies approximately:
- Calories: 185
- Total Carbohydrates: 3.9 g
- Fiber: 1.9 g
- Sugar: 0.7 g
- Total Fat: 18.5 g
- Saturated Fat: 1.7 g
- Polyunsaturated Fat: 13.4 g
- Monounsaturated Fat: 2.5 g
- Protein: 4.3 g
- Sodium: 0.6 mg (<1% DV*)
- Copper: 0.5 mg (56% DV)
- Manganese: 1 mg (43% DV)
- Vitamin B6: 0.2 mg (15% DV)
- Phosphorus: 98.1 mg (14% DV)
- Magnesium: 44.8 mg (11% DV)
- Iron: 0.8 mg (10% DV)
- Thiamine: 0.1 mg (8% DV)
- Zinc: 0.9 mg (8% DV)
- Folate: 27.8 mcg (7% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
Walnuts are also an excellent source of plant-based omega-3 fatty acids, which can slash inflammation and decrease the risk of disease.
Some studies have found that walnuts may also improve brain function, with one noting that “human clinical trials have also suggested an association of walnut consumption with better cognitive performance and improvement in memory when compared to baseline in adults.”
Walnuts may also improve heart health by reducing cholesterol levels and blood pressure.
9. Pistachios
High in a wide array of vitamins and minerals, pistachios are also one of the best nuts for protein.
A one-ounce serving of pistachios has about:
- Calories: 159
- Total Carbohydrates: 7.7 g
- Fiber: 3 g
- Sugar: 2.2 g
- Total Fat: 12.8 g
- Saturated Fat: 1.7 g
- Polyunsaturated Fat: 4.1 g
- Monounsaturated Fat: 6.6 g
- Protein: 5.7 g
- Sodium: 0.3 mg (<1% DV*)
- Copper: 0.4 mg (44% DV)
- Vitamin B6: 0.5 mg (38% DV)
- Phosphorus: 139 mg (20% DV)
- Thiamine: 0.2 mg (17% DV)
- Iron: 1.1 mg (14% DV)
- Manganese: 0.3 mg (13% DV)
- Potassium: 289 mg (9% DV)
- Magnesium: 34.3 mg (9% DV)
- Zinc: 0.6 mg (5% DV)
- Folate: 14.5 mcg (4% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
A study published in the Journal of the American College of Nutrition found that eating two to three ounces per day of pistachios improved blood lipid levels and lowered the ratio of bad LDL cholesterol to good HDL cholesterol. Another study found that eating pistachios helped maintain normal blood sugar levels after eating a high-carbohydrate meal.
Other research has suggested that pistachios could improve motor function, reduce oxidative stress and inflammation, and enhance blood vessel function, ranking them among the healthiest nuts around.
Some of the other healthiest nuts include kola nuts, pili nuts and black walnuts.
Healthiest nuts vs. unhealthiest nuts
A nut is a type of fruit made up of a hard shell with an edible seed inside. Nuts can be classified as either true botanical nuts or culinary nuts.
In fact, many nuts that are commonly used in cooking and baking are not actually true nuts but are used and consumed in the same way.
For example, are peanuts nuts? Although considered a culinary nut, peanuts are actually a type of legume.
Nuts can be grouped into a few different classes, including true nuts, drupes, gymnosperm seeds and angiosperm seeds.
- True nuts: These nuts fit the definition of a botanical nut, meaning that they do not open to release their seeds. Chestnuts, hazelnuts and acorns are a few examples of true botanical nuts.
- Drupes: A drupe is a type of fruit that contains an outer fleshy part surrounding a shell with a seed inside. Peaches, plums and cherries are considered drupes, as are walnuts, cashews, almonds and pecans.
- Gymnosperm seeds: These are a type of seed that are not enclosed. Pine nuts and gingko nuts are classified as gymnosperm seeds.
- Angiosperm seeds: These seeds are contained within a larger fruit. Some examples are Brazil nuts, macadamia nuts and peanuts.
Nuts types are also further separated by how they grow. As their names suggest, tree nuts like almonds, walnuts and cashews grow on trees while groundnuts like peanuts are a type of legume that ripens underground.
To make things even more complicated, nuts can be further broken down into how they are processed or produced. Roasted nuts, for example, may have a different nutrient profile than nuts with added sugars or flavors.
Of these, the healthiest nuts and seeds are those that are minimally processed without added ingredients.
Not all nuts are created equal. While there are plenty of nuts jam-packed with nutrients, some types of processing may diminish the health benefits of nuts.
Pre-shelled nuts, for instance, leave the natural casings of the nut exposed, causing the natural fats and oils to break down and become rancid more easily.
Nuts that are pre-seasoned or flavored can also be high in added sugar or salt, reducing their health properties. Even nuts that are roasted can be unhealthy because they are roasted in harmful hydrogenated vegetable oils and fats.
Nut butters are also not necessarily healthy — though they can be — since many types are chock-full of sugar, salt and hydrogenated oils.
Opt for unsalted, dry-roasted nuts whenever possible, and look for raw and organic nut butters with minimal added ingredients to ensure you’re getting the best quality.
Many types of nuts are loaded with health benefits, but they’re also loaded with calories as well — and when it comes to nuts, more is not always better.
Be sure to moderate your portion sizes and limit it to one ounce at a time to reap the health rewards of nuts without taking a toll on your waistline.
Additionally, nut allergies are common and can be dangerous. A peanut allergy, for instance, can cause skin reactions, digestive problems and even anaphylaxis, which can be life-threatening.
Tree nut allergies are also fairly common and can cause an allergic reaction in response to eating other types of nuts, such as almonds, walnuts, cashews and pistachios.
Keep in mind that even the healthiest nuts can become unhealthy when they’re loaded with extra ingredients. Look for unsalted, dry-roasted nuts, and skip the heavily processed and flavored nuts that are high in sugar, salt and hydrogenated oils.
Frequently asked questions
What is the most nutritious way to eat nuts?
The most nutritious way to eat nuts is raw or dry-roasted without added salt, sugar or oil. Raw nuts retain their healthy fats, vitamins and antioxidants, while dry-roasting preserves most nutrients.
Soaking nuts before eating can also enhance digestibility and nutrient absorption. Avoid fried or heavily salted nuts, which can increase unhealthy fats and sodium.
Which nuts are least fattening?
Almonds, pistachios and cashews are among the healthiest nuts that are lower in calories and fat compared to others. These nuts are also high in protein and fiber, which can help with weight management.
What is the unhealthiest nut to eat?
Macadamia nuts and pecans are often considered less ideal for those watching their calorie and fat intake because they are high in fat and calories. That said, they still contain heart-healthy fats and are among the healthiest nuts around.
Really, the unhealthiest are more processed and those that include added flavors, sugars and other additives.
What is the single healthiest nut?
Walnuts are often considered the healthiest nut because they are rich in omega-3 fatty acids (especially alpha-linolenic acid), antioxidants and other nutrients that promote heart and brain health. However, any of the varieties on this list of healthiest nuts can be a beneficial addition to your diet.
What nuts are safe to eat every day?
Most nuts are safe and healthy to eat every day when consumed in moderation. Almonds, walnuts, pistachios, cashews and hazelnuts are excellent options.
Daily nut consumption (about a handful or one ounce) has been linked to numerous health benefits, such as better heart health, improved cholesterol levels and reduced risk of chronic diseases.
Incorporating a variety of nuts can offer a wide range of nutrients while supporting overall health.
Final thoughts
- Nuts provide many important nutrients, and nut consumption has even been associated with health benefits like a reduced risk of cancer and heart disease, particularly when consuming the healthiest nuts.
- The healthiest nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, Valencia peanuts, pecans, walnuts and pistachios.
- Nuts that are heavily processed or contain added ingredients can actually be high in added sugars and sodium. Opt for minimally processed nuts without extra ingredients to maximize health benefits and make sure you’re consuming the healthiest nuts available.
- Additionally, keep intake in moderation, and remember to combine with a balanced diet and healthy lifestyle to see the most results.
