Nuts are nutritional powerhouses packed with protein, fiber, vitamins, minerals and healthy fats. They make a great snack and can be easily incorporated into meals. But with so many nuts to choose from, which one is the healthiest to eat everyday?
Almonds
Almonds top the list when it comes to the best nuts to eat daily. Just a handful of almonds (about 23 nuts) provides:
- Protein: 6g
- Fiber: 3.5g
- Calcium: 75mg
- Iron: 1 mg
- Magnesium: 76 mg
- Vitamin E: 37% DV
Almonds are especially rich in vitamin E, an important antioxidant that protects cells from damage. They also contain good amounts of magnesium, a mineral involved in over 300 processes in the body.
Research shows that eating almonds may:
- Reduce LDL “bad” cholesterol and lower heart disease risk
- Help control blood sugar and insulin levels
- Promote weight loss when included as part of a balanced diet
- Reduce hunger and promote feelings of fullness
Thanks to their stellar nutritional profile, almonds are associated with many health benefits. For these reasons, almonds take first place when it comes to the healthiest nuts to eat daily.
Walnuts
Walnuts are nutritious nuggets packed with antioxidants and heart-healthy fats. Here is the nutritional breakdown for 1 ounce (28g) serving:
- Protein: 4g
- Fiber: 2g
- Magnesium: 45mg
- Phosphorus: 98mg
- Copper: 49% DV
- Manganese: 15% DV
Walnuts stand out for their high amount of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. They are one of the few rich sources of ALA.
Studies suggest walnuts may:
- Improve brain health due to their omega-3 content
- Enhance heart health by reducing inflammation and oxidative stress
- Support weight management by increasing fullness
Walnuts deserve a spot on the list of best nuts thanks to their impressive nutrient profile and research-backed health benefits.
Pistachios
Pistachios contain the following nutrients in a 1-ounce (28g) serving:
- Protein: 6g
- Fiber: 3g
- Phosphorus: 137mg
- Potassium: 291mg
- Vitamin B6: 20% DV
- Thiamine: 15% DV
In addition to nutrients, pistachios contain plant compounds like carotenoids, polyphenols and phytosterols. Research shows that eating pistachios may:
- Lower LDL cholesterol and blood pressure
- Support heart health
- Help with weight management by promoting fullness and lowering calorie intake
Thanks to their great taste, crunchy texture and stellar nutrient profile, pistachios are one of the best nuts to eat daily.
Cashews
Here are some of the key nutrients found in a 1-ounce (28g) serving of cashews:
- Protein: 5g
- Fiber: 1g
- Magnesium: 83mg
- Copper: 25% DV
- Manganese: 20% DV
- Zinc: 11% DV
Cashews are rich in copper, manganese and magnesium. Copper is important for energy production and antioxidant function. Magnesium supports brain and heart health. Manganese helps form connective tissue.
Studies indicate that eating cashews may:
- Reduce inflammation
- Lower LDL cholesterol
- Enhance brain function
- Promote feelings of fullness and support weight management
Loaded with nutrients and shown to provide many health benefits, cashews deserve to be on the list of best nuts.
Brazil Nuts
Brazil nuts shine in terms of their selenium content. Just one Brazil nut provides:
- Selenium: 144 mcg (260% DV)
Selenium is an antioxidant mineral involved in reproductive health, thyroid hormone metabolism and DNA production. The RDA for selenium is 55 mcg per day.
Brazil nuts also provide:
- Protein: 4g
- Fiber: 2g
- Magnesium: 107mg
- Thiamine: 8% DV
Research shows Brazil nuts may improve cholesterol levels, oxidative stress and blood sugar control.
Though they are extremely high in selenium, it’s recommended to eat no more than 1–2 Brazil nuts per day to avoid surpassing the Tolerable Upper Intake Level for selenium of 400 mcg.
Still, Brazil nuts are one of the best choices thanks to their incredibly high selenium content.
Hazelnuts
Also known as filberts, here is what you get from 1 ounce (28 grams) of hazelnuts:
- Protein: 4g
- Fiber: 3g
- Magnesium: 45mg
- Copper: 26% DV
- Manganese: 21% DV
- Vitamin E: 37% DV
Hazelnuts are loaded with nutrients like vitamin E, manganese and copper.
Vitamin E has potent antioxidant properties while manganese and copper serve as cofactors for antioxidant enzymes.
Hazelnuts may help reduce cholesterol, support brain health and enhance exercise performance.
Given their impressive nutrient profile, hazelnuts deserve their spot among the healthiest nuts.
Pecans
Here is the nutritional profile for 1 ounce (28 grams) of pecans:
- Protein: 3g
- Fiber: 3g
- Magnesium: 34mg
- Phosphorus: 40mg
- Potassium: 116mg
- Zinc: 12% DV
Pecans contain antioxidant polyphenols like ellagic acid. Research suggests that eating pecans may decrease LDL cholesterol and triglycerides.
One study found that giving participants pecans for four weeks reduced cholesterol levels comparable to statin drugs.
Thanks to their stellar nutrient profile and demonstrated health benefits, pecans deserve to be on the list of best nuts to eat.
Macadamia Nuts
Here are some of the nutrients found in 1 ounce (28 grams) of macadamia nuts:
- Protein: 2g
- Fiber: 3g
- Iron: 9% DV
- Magnesium: 30% DV
- Manganese: 130% DV
Macadamia nuts are very high in monounsaturated fatty acids, the same type of healthy fats found in olive oil.
Studies show that the fats in macadamias may help reduce cholesterol, triglycerides and blood sugar levels.
Macadamia nuts may also promote feelings of fullness and help people manage body weight.
Their impressive nutrient profile earns them a spot on the list of best nuts.
Which Nut is the Healthiest Overall?
All of the nuts on this list are healthy choices packed with nutrients. However, almonds stand out as the overall best nut because:
- They are very nutrient dense, providing protein, fiber, magnesium, vitamin E and other nutrients.
- There is considerable research supporting their health benefits.
- They are easy to incorporate into meals and snacks in a variety of ways.
While all nuts provide health benefits, almonds come out on top as the best nut to eat daily based on their stellar nutritional profile and research-backed health effects.
Health Benefits of Nuts
Here is an overview of some of the top scientifically proven health benefits of eating nuts:
Improve Heart Health
Eating nuts as part of a healthy diet lowers LDL cholesterol, reduces inflammation, enhances blood vessel function and decreases oxidative stress and the risk of developing blood clots. These effects are attributed to healthy fats, fiber, vitamin E, magnesium and other nutrients in nuts.
Reduce Diabetes Risk
Eating nuts may improve insulin sensitivity and blood sugar control, especially in those with or at risk of type 2 diabetes. Benefits are linked to vitamin E, magnesium, fiber, healthy fats and antioxidants in nuts.
Promote Weight Loss
Despite being high in fat and calories, nuts do not typically lead to weight gain when eaten as part of a balanced diet. This is attributed to their protein, fiber and nutrient content which enhances satiety and increases metabolism.
May Improve Brain Health
The omega-3 fatty acids, vitamin E, flavonoids, antioxidants and other nutrients in nuts may benefit brain health by improving cognition and reducing neurodegeneration.
Reduce Inflammation
Nuts contain plant compounds and omega-3 fatty acids that have potent anti-inflammatory properties. Nuts may help lower inflammation associated with heart disease, diabetes, cancer, brain dysfunction and arthritis.
Lower Mortality Risk
Population studies link higher nut intake to a lower risk of death from heart disease, cancer, respiratory disease and diabetes. Increased nut consumption has been associated with longevity.
How Many Nuts Should You Eat Per Day?
Here are some general guidelines for healthy nut intake:
- 1 small handful or 1–1.5 ounces per day for general health
- 2–3 ounces may provide optimal health and disease protection
- No more than 3–4 ounces for weight management
Stick with a one ounce portion for nuts high in omega-6s like pine nuts and brazil nuts to avoid throwing off your omega-6 to omega-3 ratio.
It’s best to spread your nut portions throughout the day. Eat some as a snack, toss some into salads, add some to oatmeal or yogurt, use nut butter on apple slices, etc.
Precautions
Eating too many nuts, especially on top of an unhealthy diet, may lead to weight gain. Nuts are high in calories, so portion control is essential.
Some people may be allergic to tree nuts or peanuts. Allergies can develop at any time, so be cautious when introducing nuts to your diet or giving them to children.
Pregnant women and young children should avoid raw sprouted nuts due to the risk of foodborne illness.
Avoid nuts packaged or stored in unhealthy vegetable oils. Opt for nuts sold in their shell or with no added oils.
The Bottom Line
Nuts are incredibly nutritious. They pack a concentrated dose of vitamins, minerals, fiber, antioxidants and essential fats in each bite.
Research suggests that eating 1–3 ounces of nuts per day provides the most heart and overall health benefits as part of a healthy diet.
Of all the nuts, almonds are the best choice to eat daily based on their stellar nutritional profile and proven health effects.
Any variety of raw, unsalted nuts can be part of a healthy diet and provide great health benefits.