11 Healthiest Nuts To Eat in 2025

If you're looking for the healthiest nuts to add extra nutrients to your diet, you'll be pleased to learn there are many nutrient-dense types to go for. Nuts in general are heart-healthy, high in healthy fats and packed with vitamins and minerals. They’re also a great source of plant-based protein and contain a decent amount of fiber, resulting in them being one of the healthiest snacks available. 

To help you discover the best types, we’ve rounded up the 11 healthiest nuts, all of which can likely be found at your local grocery store. Whatever health goals you are trying to reach, there is a nut to help you along your journey!

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• The 11 Most Healthy Nuts To Eat
• What Is the Healthiest Nut?

The 11 Most Healthy Nuts To Eat

1. Almonds 

Almonds are some of the most popular nuts in households around the world. These nuts are particularly high in vitamin E, making them one of the healthiest nuts for those looking to improve skin and vision health. 

Almonds are also a great option if you’re looking for high-protein snacks as they have one of the highest protein counts among all nuts at around six grams of protein per ounce. One drawback is that they have around 14 grams of fat per serving. However, if you just eat a small serving each day, this shouldn’t be of concern. 

Along with being a delicious snack on their own, almonds can be used in a variety of dishes, including in recipes you may not think work with almonds like dragon fruit smoothies. If you want a treat that’s still quite healthy and incorporates this nut, almonds go perfectly with dark chocolate in minimal ingredient recipes like chocolate-covered almonds or chocolate almond bark. 

Almond Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 164
• Fat: 14.2g
• Protein: 6g
• Fiber: 3.5g
• Carbohydrates: 6.1g
• Sugars: 1.2g
• Vitamin E: 7.3mg
• Magnesium: 76.7mg

2. Pistachios 

Pistachios are a tasty healthy snack with a high amount of protein and fiber. This healthy nut also has a high amount of potassium, which aids in muscle recovery and regulates blood pressure.

Again, this nut does have quite a high fat content, but snacking on pistachios in moderation is fine as part of a balanced diet. Also, note that many pistachios are sold salted, so keep this in mind and check labels if you are looking to lower your salt intake.

One of the best ways to eat pistachios is simply snacking on them as is. However, they could also be sprinkled over salads, used in place of pine nuts in a pesto or made into a decadent yet somewhat healthy pistachio latte. 

Pistachio Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 165
• Fat: 13.4g
• Protein: 5.8g
• Fiber: 2.8g
• Carbohydrates: 7.8g
• Sugars: 2.1g
• Potassium: 277mg

3. Walnuts

Walnuts are among the healthiest nuts for heart health, in part due to the impressive amount of omega-3 fatty acids (specifically in the form of ALA instead of EPA and DHA found in non-plant-based sources of omega-3 like fish) found in a serving. Science has shown that consuming as little as one serving of walnuts a day reduces the risk of a heart attack and supports healthy brain function. 

One potential drawback is that walnuts only have around four to five grams of protein per ounce as opposed to some other healthy nuts on this list which have closer to six to seven grams per ounce. However, they are still one of the higher protein nuts and the omega-3 fatty acids make it well worth adding a handful of walnuts to your diet. 

Additionally, walnuts can be added to various dishes if you don’t want to eat them on their own. Stir them into the healthiest granola, sprinkle them on yogurt or add them to tasty date bars for a healthy homemade snack. They also work well in savory recipes like walnut pesto or honey walnut shrimp and can be added to a range of salads — the options are endless! 

Walnut Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 183
• Fat: 18g
• Protein: 4.3g
• Fiber: 1.9g
• Carbohydrates: 3.8g
• Sugars: 0.7g

4. Cashews 

Cashews have a luxuriously creamy texture that makes them taste decadent and satisfying. While these nuts are undoubtedly tasty, are cashews good for you? These curved treats are in fact some of the healthiest nuts because of their vitamin K and magnesium values.

Vitamin K and magnesium both support bone health and healthy blood, therefore, helping to protect against many diseases. Cashews also have around five grams of protein per ounce. As with most nuts, they do have quite a high fat content but eating them sparingly is a wonderful way to give your diet a healthy boost. 

Like with pistachios, do be careful when purchasing cashews at the store as they are often sold salted. If you want to add a little extra flavor, doing so at home is a great idea to keep an eye on what ingredients are used, for example, by making some flavorful honey-roasted cashews.

Along with being a delicious snack, cashews are versatile nuts for cooking with, especially when added to Asian-inspired dishes like stir-fries or noodle recipes. 

Cashew Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 157
• Fat: 12g
• Protein: 5.2g
• Fiber: 0.9g
• Carbohydrates: 8.6g
• Sugars: 1.7g
• Iron: 1.9mg
• Vitamin K: 9.7mcg
• Magnesium: 82.9mg

5. Pecans

Pecans are a staple nut in the U.S. and are very popular in a variety of sweet treats. These nuts are some of the healthiest nuts and are notably known for containing a high amount of zinc. Zinc plays a vital role in wound repair and immune system health, making it a nutrient you don’t want to skimp on. 

These nuts are quite high in fat and do have a little less protein per ounce than some other types but are still worth incorporating into your snacking routine as long as enjoyed in moderation. In terms of how to eat them other than enjoying a handful on their own, pecans can be added to homemade gluten-free granola or used in savory recipes like pecan-crusted chicken, among many other options. 

Pecan Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 196
• Fat: 20g
• Protein: 2.6g
• Fiber: 2.7g
• Carbohydrates: 4g
• Sugars: 1.1g
• Magnesium: 34.4mg
• Zinc: 1.3mg
• Folate: 6.2mcg

6. Macadamia Nuts 

Macadamia nuts are a tropical nut with a buttery yet mild flavor. These nuts were originally from Australia but most of the world's macadamia nuts today are grown in Hawaii. Macadamia nuts are the healthiest nuts for those on low-carb diets because they have a lower carb count than many other types of nuts. 

Studies also show that eating macadamia nuts helps lower cholesterol and support a healthy cardiovascular system. These nuts can be used in a variety of recipes, including macadamia nut butter which can be used on toast, in smoothies and more! 

Macadamia Nut Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 204
• Fat: 21.6g
• Protein: 2.2g
• Fiber: 2.3g
• Carbohydrates: 3.8g
• Sugars: 1.2g

7. Brazil Nuts 

As you may have guessed from their namesake, Brazil nuts are from countries in the Amazon Rainforest, including Brazil. These large nuts have a hearty, satisfying flavor and are one of the healthiest nuts due to their high selenium content. 

Selenium is known to improve thyroid function and boost the immune system making it a vital nutrient. It is worth noting that too much selenium can be deadly, so experts recommend never consuming more than 400 mcg of selenium per day.

Brazil nuts are delicious to eat raw as a snack or they can be used in tasty treats like Brazil nut banana bread. As with almonds, coating Brazil nuts in high-quality dark chocolate is also a great idea for an indulgent yet still quite healthy treat. 

Brazil Nut Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 187
• Fat: 19g
• Protein: 4g
• Fiber: 2.1g
• Carbohydrates: 3.3g
• Sugars: 0.7g

8. Hazelnuts  

Hazelnuts are small round nuts that are most famous for their inclusion in Nutella hazelnut spread. These petite treats are some of the healthiest nuts because they are packed with essential vitamins and minerals. They have a high level of manganese, which results in increased energy, strong bones and a healthy reproductive system. Hazelnuts also have around four grams of protein per ounce. 

While Nutella and other chocolate hazelnut spreads are not the healthiest options out there, including hazelnuts in your breakfast in other ways is a great idea. For example, sprinkle them over healthy Greek yogurt or add them to a homemade granola. For something a little different, soak them overnight, blend and strain for a delicious homemade plant-based milk. 

Hazelnuts Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 178
• Fat: 17g
• Protein: 4.2g
• Fiber: 2.8g
• Carbohydrates: 4.7g
• Sugars: 1.2g

9. Peanuts 

While technically a legume instead of a nut, peanuts have nutritional makeup similar to nuts and still deserve an inclusion 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). 

This popular treat also has a high folate content. Folate is essential during pregnancy and aids in the development of new cell production.

Best of all, peanuts can be used in an endless amount of recipes along with being a great snack. Ways to add peanuts to your daily meals include sprinkling them over Asian-style dishes, like Thai papaya salad, stir-fries and noodle dishes. If you prefer them as a snack, you could also make some honey-roasted peanuts at home or try whipping up healthy homemade peanut butter.

Peanuts Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 161
• Fat: 14g
• Protein: 7.3g
• Fiber: 2.4g
• Carbohydrates: 4.6g
• Sugars: 1.3g 

10. Chestnuts

Chestnuts are a popular nut grown on many continents across the globe. While often associated with Christmastime, you can generally find them in the grocery store all year. These round snacks are one of the healthiest nuts for people sticking to a low-fat diet, containing only about a gram of fat per serving. 

Chestnuts may seem a little more challenging to incorporate into your daily diet, however, they work great sautéed with Brussels sprouts and can be enjoyed roasted as a snack. Interestingly, you can also use them in pâté, stews and other winter dishes.

Chestnuts Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 88
• Fat: 1g
• Protein: 1g
• Fiber: 2g
• Carbohydrates: 19g
• Sugar: 4g

11. Pine Nuts  

Contrary to popular belief, 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. 

Pine nuts are high in potassium and have been shown to alleviate some of the negative health effects of diabetes. They also have many uses, including being a main ingredient in pesto and vegan pesto recipes and working perfectly sprinkled over salads like lemon kale salad, pepper salad or wilted spinach salad. While not overly healthy, you can also add them to desserts like Italian pignoli, a pine nut cookie.

Pine Nuts Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 191
• Fat: 19g
• Protein: 3.9g
• Fiber: 1.1g
• Carbohydrates: 3.7g
• Sugars: 1g
• Magnesium: 71mg
• Zinc: 1.8mg
• Iron: 1.6mg
• Manganese: 2.5mg
• Vitamin E: 2.6mg
• Vitamin K: 15.3mcg

What Is the Healthiest Nut?

If you're curious about how to start eating healthy, adding nuts to your diet is a great jumping-off point. In general, nuts have healthy fats, protein and fiber, plus many vitamins and minerals.

Finding the healthiest nut ultimately depends on your specific health concerns and dietary goals. For example, if you want to incorporate more protein in your diet, peanuts (even though technically a legume) and almonds are the healthiest nuts to opt for. Alternatively, if you’re looking for plant-based omega-3 sources, walnuts are a good choice.  

While nuts are a great healthy addition to your diet, ensure you consume them in moderation due to the high levels of fats in most types. Go for unsalted versions where possible as well.

If you’ve been wondering what the healthiest nuts are, this guide should have given you the answer, including covering which nuts are best for which dietary needs. No matter which types you go for, incorporating nuts into your daily meals can have a lasting impact on your health and wellness. For best results, mix and match the nuts you eat to get a mix of nutrients and keep your meals and snacks interesting.  

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.