The Healthiest Nuts You Can Eat

Good news: there are no unhealthy nuts! All nuts are packed with nutrients that benefit your health. They’re rich in fiber, healthy fats, and essential vitamins and minerals. Plus, research suggests that enjoying a handful of nuts daily could boost longevity and overall well-being.

However, different types of nuts offer varying nutritional benefits, so it's helpful to understand which one suits your specific dietary needs. We’ve broken down the nutritional value of 9 popular nuts to guide you toward a healthier, longer life—along with some tasty recipes to try.

Almonds

Almonds pack the highest fiber content among these nuts, providing 14% of your daily fiber intake in just one serving. They’re also an excellent source of calcium, making them a great option for non-dairy calcium intake.

Nutrition per ounce: 162 calories; 14g fat; 6g protein; 6g carbohydrates; 4g fiber

Walnuts

Recipe: Fresh Apple Walnut Cake

These brain-like nuts are packed with polyunsaturated fats, including the essential omega-3 fatty acids. In fact, they’re the only nut that offers omega-3s.

Nutrition per ounce: 189 calories; 19g fat; 5g protein; 4g carbohydrates; 2g fiber

Pistachios

The lowest-calorie nut on this list, pistachios are rich in potassium—a nutrient most Americans lack—along with eye-boosting compounds like lutein and zeaxanthin, which give them their vibrant green color.

Nutrition per ounce: 85 calories; 7g fat; 3g protein; 4g carbohydrates; 2g fiber

Pecans

Pecans are one of the tree nuts highest in fiber and also a great source of monounsaturated fat, a healthy fat that has been associated with supporting weight loss.

Nutrition per ounce: 196 calories; 20g fat; 3g protein; 4g carbohydrates; 3g fiber

Peanuts

Recipe: Peanut Satay Sauce

Although technically a legume, peanuts are the highest in protein among these nuts. One serving provides 14% of your daily protein needs and is also rich in folic acid.

Nutrition per ounce: 186 calories; 16g fat; 7g protein; 5g carbohydrates; 2g fiber

Macadamia

Macadamias are the highest-calorie nuts on this list, boasting the most fat and just 2 grams of net carbs, which makes them a favorite among keto followers. Like pecans, they’re also packed with monounsaturated fats.

Nutrition per ounce: 203 calories; 22g fat; 2g protein; 4g carbohydrates; 2g fiber

Cashews

Cashews are relatively low in both fat and calories. They’re also a great source of phytosterols, compounds that help block cholesterol absorption in your body.

Nutrition per ounce: 165 calories; 14g fat; 5g protein; 9g carbohydrates; 1g fiber

Hazelnuts

Recipe: Hazelnut Blue Pecan Salad

Famous for their role in Nutella, hazelnuts are an excellent source of manganese, a mineral that supports bone health and helps with blood clotting.

Nutrition per ounce: 176 calories; 17g fat; 4g protein; 5g carbohydrates; 1g fiber

Brazil Nuts

This large nut is especially known for its high selenium content. Just one Brazil nut can provide more than your daily requirement of this important mineral. Selenium is key for a healthy immune system and thyroid function, which plays a major role in regulating metabolism.

Nutrition per ounce: 185 calories; 19g fat; 4g protein; 3g carbohydrates; 2g fiber