11 Healthiest Nuts To Eat in 2025

Are you looking for the healthiest nuts to add extra nutrients to your diet? If so, you'll be pleased to learn there are many nutrient-dense types to go for.

But which ones should you eat more of? And what are the health benefits associated with nuts?

Nuts are a good source of plant-based protein and contain a decent amount of fiber, resulting in them being one of the healthiest snacks available. Nuts are also an excellent source of vitamins and minerals, including vitamin E and B6,  magnesium and zinc. 

They are also heart-healthy and high in healthy fats. The Nurses' Health Study states that frequent consumption of nuts — generally considered to be around four to six servings of unsalted nuts per week — can reduce the risk of coronary heart disease in women (with similar results in other studies, such as the Adventist Health Study, being seen for men).

However, data suggests many Americans don't include unsalted nuts (including peanuts) in their diet. If you have been part of that group, but want to add more nuts to your diet to reap their health benefits, which should you go for? 

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!

 Jump to Section

• How We Choose the Healthiest Nuts
• The 11 Most Healthy Nuts To Eat
• What Is the Healthiest Nut?
• What Is a Healthy Serving of Nuts?

How We Choose the Healthiest Nuts

At Cozymeal, we are passionate about connecting our audience with culinary experiences and content, including articles that focus on nutrition topics, such as the healthiest foods to eat. These guides are created via in-depth research and nutritionist consultation, resulting in content that’s factually accurate, valuable and informative. 

For this guide to the healthiest nuts, we followed this same process: researching the healthiest nuts based on nutritional profile and health benefits offered, and having the content reviewed by a nutritionist to ensure we only recommend the healthiest choices. 

This list of the healthiest nuts to eat also features full nutritional profiles for each nut, and we even offer some tips on how to incorporate them into your diet. We additionally highlight which types of nuts are best for common dietary goals, such as the lowest-calorie and highest-protein nuts, allowing you to find the healthiest nuts to eat to meet your health goals.

The 11 Most Healthy Nuts To Eat

1. Almonds 

Almonds are some of the most popular nuts in households around the world. These are some of the healthiest nuts as well. Notably, this superfood is particularly high in vitamin E, making almonds some of the best nuts to eat for those looking to improve skin and vision health.

As WebMD confirms, not only are almonds high in vitamin E, but eating these healthy nuts may also help reduce your risk of heart disease and obesity. 

Almonds are additionally a good source of magnesium and 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 6 grams of protein per ounce.

One drawback is that they have around 14 grams of fat per serving. However, if you eat a small serving each day, this shouldn’t be of concern.

How To Use Almonds 

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 healthy 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
• Total Fat: 14.2 grams 
• Protein: 6 grams 
• Fiber: 3.5 grams
• Carbohydrates: 6.1. grams
• Sugars: 1.2 grams

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. Other benefits of pistachios include that they can help to lower blood pressure and cholesterol levels, and even promote better eye health. 

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.

How To Use Pistachios

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 tasty pistachio latte as a treat. 

Pistachio Nutritional Information 

Average per one-ounce or 28-gram serving

• Calories: 165
• Total Fat: 13.4 grams
• Protein: 5.8 grams
• Fiber: 2.8 grams
• Carbohydrates: 7.8 grams
• Sugars: 2.1 grams

3. Walnuts

Walnuts are among the healthiest nuts for heart health, in part due to the impressive amount of omega-3 fatty acids (these omega-3 fatty acids are specifically in the form of ALA instead of EPA and DHA found in 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 4 to 5 grams of protein per ounce as opposed to some other healthy nuts on this list, which have closer to 6 to 7 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. 

How To Use Walnuts

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
• Total Fat: 18 grams
• Protein: 4.3 grams
• Fiber: 1.9 grams
• Carbohydrates: 3.8 grams
• Sugars: 0.7 grams

4. Cashews 

Cashews have a luxuriously creamy texture that, despite being some of the healthiest nuts, 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 and nutrient values.

As Medical News Today highlights, 1 ounce of cashews provides 9.1% of your daily iron and 14% of your daily zinc. This serving size also provides 17% of your daily magnesium, which is essential for healthy nerves, bones, muscles and blood sugar levels. Cashews also contain vitamin K and around 4 to 5 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 and/or with other flavorings and added oils. 

How To Use Cashews

As mentioned, seasoned cashews sold at stores aren't always healthy. 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
• Total Fat: 12 grams
• Protein: 5.2 grams
• Fiber: 0.9 grams
• Carbohydrates: 8.6 grams
• Sugars: 1.7 grams

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. 

Another health benefit of pecans is that they're rich in vitamins and nutrients that help with heart health and other disease prevention. They may even aid with arthritis relief. 

These nuts are quite high in fat and do have a little less protein per ounce than some other healthy types of nuts. However, they are still well worth incorporating into your snacking routine as long as enjoyed in moderation.

How To Use Pecans

In terms of how to eat them other than enjoying a handful on their own, these healthy nuts 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
• Total Fat: 20 grams
• Protein: 2.6 grams
• Fiber: 2.7 grams
• Carbohydrates: 4 grams
• Sugars: 1.1 grams

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, with Costa Rica, New Zealand and Brazil also being producers of these healthy nuts. 

These are some of the healthiest nuts for those on low-carb diets because they have a lower carb count than many other healthy types of nuts. Studies, such as those published via the National Library of Medicine, also show that eating macadamia nuts helps lower LDL cholesterol (often referred to as "bad" cholesterol) and supports a healthy cardiovascular system.

Macadamia nuts are also rich in manganese and thiamine, have a decent amount of fiber and, due to being low in carbs and sugar, shouldn't spike blood sugar levels. 

How To Use Macadamia Nuts

Macadamia nuts are delicious eaten as is. They're also tasty when dipped in a high-quality chocolate.

These nuts can additionally be used in a variety of recipes, including macadamia nut butter. This healthy nut butter can be used on toast, in smoothies and more. 

Macadamia Nut Nutritional Information 

Average per one-ounce or 28-gram serving

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

7. Brazil Nuts 

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

As WebMD explains, selenium helps to improve thyroid function, support cognitive and reproductive health, and boost the immune system, making it a vital nutrient. It is worth noting that experts recommend never consuming more than 400 micrograms of selenium per day, with the optimal amount for an adult being 55 micrograms per day.

As one brazil nut has around 95 micrograms, watch how many you eat to avoid consuming too much selenium, especially if you have eaten other sources during the day, such as lean meats, seafood or pasta. Brazil nuts are also quite high in fat; another reason why portion control is especially important with this healthy nut. 

How To Use Brazil Nuts

If you portion them correctly, Brazil nuts are delicious to eat raw as a snack, and they can also be used in tasty treats like Brazil nut banana bread. As with almonds and macadamia nuts, coating Brazil nuts in high-quality dark chocolate is 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
• Total Fat: 19 grams
• Protein: 4 grams
• Fiber: 2.1 grams
• Carbohydrates: 3.3 grams
• Sugars: 0.7 grams

8. Hazelnuts  

Hazelnuts are small, round nuts that are most famous for their inclusion in Nutella spread. These petite treats are some of the healthiest nuts because they are packed with essential vitamins and minerals.

One notable essential nutrient found in this healthy nut is manganese. The Cleveland Clinic explains that manganese can help lower inflammation and reduce chronic disease risk. It's also beneficial for brain health and bone health, and can even help wounds heal faster. Hazelnuts additionally have around 4 grams of protein and 3 grams of fiber per ounce. 

How To Use Hazelnuts

The primary way many people enjoy hazelnuts is in Nutella. And, 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.

You can also use them with high-quality cocoa and a natural sweetener to make a hazelnut chocolate spread at home that can be enjoyed by adults or served as a healthy snack for kids.

Hazelnuts Nutritional Information 

Average per one-ounce or 28-gram serving

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

9. Peanuts 

While technically a legume instead of a nut, peanuts have nutritional makeup similar to nuts and still deserve 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 7 grams per ounce). 

This popular snack also has a high folate content. The Mayo Clinic explains that folate aids in red blood cell production and is needed for healthy cell growth and function. It's also important during pregnancy, especially early pregnancy. These healthy nuts also provide fiber and antioxidants and can even help prevent gallstones. 

How To Use Peanuts

One of the best things about these healthy nuts is that they can be used in an endless number of recipes, along with being a great snack.

Ways to add peanuts to your daily meals include sprinkling them over Asian-style dishes, especially Thai food, like Thai papaya salad, as well as stir-fries and noodle dishes, and eating them as peanut butter with the likes of wholegrain toast, bananas, apples or healthy crackers.

Just remember to opt for the healthiest peanut butter at the store with minimal ingredients, ideally, only peanuts and a bit of salt. Or, try making your own natural peanut butter at home.

If you prefer them as a snack, you could also make some honey-roasted peanuts. More tasty peanut recipes to make in your own kitchen include peanut sauce with rice paper summer rolls and vegetarian pad thai with a chopped peanut garnish. 

Peanuts Nutritional Information 

Average per one-ounce or 28-gram serving

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

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. They also have a little fiber, but not as much protein as other options featured in this guide to the healthiest nuts. 

How To Use Chestnuts

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
• Total Fat: 1 gram
• Protein: 1 gram
• Fiber: 2 grams
• Carbohydrates: 19 grams
• Sugar: 4 grams

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 can help with diabetes management due to their ability to help keep blood sugar levels stable. In common with most of the healthiest types of nuts, pine nuts are good for brain and heart health, thanks to the antioxidants and omega-3 fatty acids they contain. 

These healthy nuts are additionally low in carbs and have around 3 to 4 grams of protein per 1-ounce serving. They are a little high in calories, though, so eat them in moderation. 

How To Use Pine Nuts

Along with having many health benefits, pine nuts have a lot of uses. This includes being a main ingredient in pesto and vegan pesto, and working perfectly sprinkled over salads like lemon kale salad, pepper salad or wilted spinach salad.

While not an overly healthy option, 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: 19 grams
• Protein: 3.9 grams
• Fiber: 1.1 grams
• Carbohydrates: 3.7 grams
• Sugars: 1 gram

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. Those searching for the best nuts to eat on a low-calorie diet will want to go with chestnuts, followed by cashews. Those who want to find the healthiest nuts to boost dietary fiber intake should turn to almonds, pistachios and hazelnuts.

To find the best nuts to eat for different dietary needs, the following guide can be used, with all values relating to a 1-ounce/28-gram serving size:

Lowest Calorie Nuts 

• Chestnuts: 88 calories
• Cashews: 157 calories

Nuts With the Lowest Total Fat

• Chestnuts: 1 gram
• Cashews: 12 grams

Highest Protein Nuts 

• Peanuts: 7.3 grams
• Almonds: 6 grams

Nuts With the Most Fiber  

• Almonds: 3.5 grams
• Pistachios: 2.8 grams
• Hazelnuts: 2.8 grams

Lowest Carbohydrate Nuts 

• Brazil Nuts: 3.3 grams
• Pine Nuts: 3.7 grams

However, as the healthiest nuts all have similar nutritional profiles, choosing your favorites based on taste alone is acceptable as well! Adding a range of different types of healthy nuts to your diet also allows you to get a variety of vitamins and nutrients, while keeping things interesting. 

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

What Is a Healthy Serving of Nuts?

While nuts are healthy for you, they contain a decent amount of fat and calories. Although this fat is healthy fat, you still need to watch portion size and be cautious of overconsumption of nuts to avoid negative health outcomes, such as weight gain. 

So, what is a healthy serving of nuts for adults? While it can vary slightly based on the type of healthy nut, a small handful of around an ounce or an ounce and a half is generally optimal. Eating this serving size four to six times per week allows you to gain the benefits of eating healthy nuts without overindulging. 

This serving size relates to unsalted raw or dry-roasted nuts. Salted nuts and those cooked in oils should be consumed much less frequently as a treat food, or not at all.

Again, while it varies slightly based on the nuts, 2 tablespoons (approximately 28 grams) of minimal ingredient nut butter can count as a serving of nuts 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 healthiest nuts featured on this list 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.