These are nuts you eat, not people you may know.
We are ranking these from worst to best based on overall nutrition, including protein, healthy fats, fiber, vitamins, minerals, and how much nutritional value you get per serving. Even the nuts at the bottom can be part of a healthy diet – eaten in moderation.
10. Honey-Roasted Peanuts
The least healthy option on this list
Added sugar, salt, and sometimes extra oils make these less nutritious than plain nuts. Plain peanuts are actually a very healthy choice.
9. Macadamia Nuts
Rich in heart-friendly monounsaturated fats, but relatively low in protein and higher in calories per handful.
8. Pecans
Provide antioxidants and healthy fats, but offer less protein than many other nuts.
7. Brazil Nuts
An outstanding source of selenium, which supports thyroid function. The downside: too many can provide excessive selenium. One or two a day is generally plenty.
6. Walnuts
Particularly rich in plant-based omega-3 fat (ALA), making them an excellent choice for heart health.
5. Cashews
Supply copper, magnesium, and iron, plus healthy fats. A versatile, nutritious snack.
4. Pistachios
Offer protein, fiber, potassium, and antioxidants. They’re also relatively high in protein for their calorie content.
3. Peanuts
Technically legumes, not tree nuts, but nutritionally excellent. They’re affordable, protein-rich, and provide niacin and other important nutrients.
2. Almonds
Packed with vitamin E, fiber, magnesium, and healthy fats. A great choice for heart health and helping you feel full.
1. Hazelnuts
My pick for the top spot. They are rich in monounsaturated fats, vitamin E, manganese, and antioxidants. They’re an excellent all-around choice for a heart-healthy diet.
Quick nutrition comparison
Approximate values per 1-ounce serving (28 g) of plain nuts.
| Nut | Calories | Protein |
|---|---|---|
| Macadamias | 204 | 2.2 g |
| Pecans | 196 | 2.6 g |
| Brazil nuts | 187 | 4.1 g |
| Walnuts | 185 | 4.3 g |
| Cashews | 157 | 5.2 g |
| Pistachios | 159 | 5.7 g |
| Peanuts | 161 | 7.3 g |
| Almonds | 164 | 6.0 g |
| Hazelnuts | 178 | 4.2 g |
Values are approximate and can vary by variety and preparation.
My advice: Eat a variety of unsalted nuts rather than relying on just one. Almonds, walnuts, pistachios, and peanuts are especially good everyday choices. Portion size matters more than small differences in ranking.
Till next time . . .
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