The 9 Healthiest Nuts Worth Eating, from Leading Clinical Nutrition Pros

1.  Walnuts

“Walnuts are known for their omega-3 fatty acids,” Dr. Sandon says. “These types of fat are essential for health and are known for their anti-inflammatory potential.” 

They’re also high in antioxidants, fiber, and protein and are low in saturated fat, Zumpano says. This nutritional profile can improve heart-healthy cholesterol levels. 

A 2024 review of research published in Foods and Humanity calls walnuts a “functional food” based on 23 years of study findings. The review highlights a range of associated health benefits, including:

• Heart health: Walnuts can lower “bad” cholesterol levels and reduce the risk of heart disease.
• Brain boost: Some of the plant-based compounds in walnuts may improve cognitive function.
• Immune system support: Studies have found that walnuts may enhance immune function. 
• Gut health: Walnuts contain prebiotics that positively influence the gut microbiome. 

“I like to add walnuts to oatmeal or other cereals,” Dr. Sandon says. Zumpano also suggests tossing walnuts into a salad or a Mediterranean-inspired rice dish for a satisfying crunch. 

2. Almonds

Almonds are rich in monounsaturated fat, a type of “healthy fat” that helps increase good HDL cholesterol and lower bad LDL cholesterol, Zumpano says—an excellent contributor to heart health. They’re high in fiber and protein, too, which positively affect our blood sugar levels, she explains. 

And while all nuts are a good source of magnesium, almonds come out on top, Willbur says. They contain about 80 milligrams (mg) of magnesium per serving, according to FoodData, about 20% of the daily value (DV) for men and 25% for women. 

Dr. Sandon says that almonds are also known for their high levels of vitamin E—a nutrient that a whopping 88.5% of Americans don’t get enough of, according to the Linus Pauling Institute at Oregon State. A serving of almonds offers up almost half of your recommended DV. 

This protective antioxidant shields your skin and eyes from damage and works to boost your immune system. While more research is needed, the NIH says that vitamin E may also play a role in preventing heart disease, eye disorders, cancer, and cognitive decline. 

Zumpano likes almonds au-natural—a handful as a snack. She also suggests almond nut butter with an apple or banana or adding slivered almonds on green beans or a salad. “Sliced or slivered almonds are great added to a stir fry,” Dr. Sandon adds.

3. Hazelnuts

Rich in magnesium, vitamins B and E, and unsaturated fats, hazelnuts also contain a notably higher amount of calcium than many other nuts (though almonds have slightly more). A serving of hazelnuts offers about 5% of your DV. 

Whats more, “research shows that hazelnuts—as part of a nut mix—may help lower blood sugar and improve insulin sensitivity in those with type 2 diabetes,” Zumpano says. “They are a key player in the Mediterranean diet.”

A 2023 review of research in Nutrients explores additional heart-healthy benefits of hazelnuts, including:

• Cholesterol regulation, which supports heart health
• High levels of antioxidants that fight oxidative stress, a risk factor in many chronic diseases
• Blood pressure management, thanks to minerals like potassium and magnesium

Instead of reaching for a jar of Nutella, which is high in vegetable oil, sugar, and additives, Zumpano suggests making your own spread using hazelnuts, cocoa, and maple syrup or honey. 

“You can control the amount of sweetness added, you only need a touch.” She also loves roasted hazelnuts—and the Nutrients research says that roasting can enhance the bioavailability of some antioxidants (meaning that your body can absorb and use them better). 

4. Brazil nuts

Brazil nuts have a major claim to fame. “These are the richest dietary source of selenium,” Zumpano says. “One to two Brazil nuts provide the daily recommended amount.” Other sources—like seafood, beef, eggs, and whole grains—offer about 25 to 50% less selenium per serving than just one Brazil nut. 

“Selenium is essential for thyroid function, DNA synthesis, reproductive health, and protecting cells from damage,” Zumpano explains. But selenium is just the beginning of their nutritional power. According to a 2025 review published in Food Chemistry, clinical trials have shown that a Brazil nut a day may:

• Improve the body’s antioxidant defenses
• Reduce inflammatory processes
• Lower blood sugar levels
• Help control cholesterol
• Reduce belly fat (visceral fat)
• Boost blood vessel function

However, Brazil nuts can offer too much of a good thing. Selenium is toxic in high doses, so experts recommend limiting your Brazil nut consumption to one to three nuts per day, max. You can eat them on their own or chop a few up to add to any dish. If you want to blend them into a smoothie, try soaking them overnight for a creamier texture. 

5. Cashews

Like other nuts, cashews are a concentrated source of nutrients—and calories, too. Still research says that cashews, in particular, are actually associated with weight loss.

The Cleveland Clinic highlights a study that suggests we don’t fully absorb all of the calories or fat in cashews, making it a great weight loss-friendly snack. 

Like other nuts with healthy fats, fiber, and antioxidants, cashews support heart health, blood sugar levels, and anti-inflammatory effects. But they stand out when it comes to one nutrient, says Willbur: iron. One-third of Americans need to get more iron in their diet, according to 2024 research published in JAMA Network Open—and cashew nuts come with about 2 mg per serving. That’s around 11% of the DV for women and 40% for men. 

Cashews are also so versatile. You can enjoy them raw, roasted, whole, or chopped, but (when soaked) they also blend easily into creamy sauces, curries, or cashew cheese. 

6. Pistachios

“In addition to heart-healthy fats, pistachios have lutein, a nutrient that supports eye health,” says Dr. Sandon. In fact, a 2025 study published in The Journal of Nutrition found that eating pistachios strengthens a part of the eye that protects the retina and reduces the risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults. 

Other research, published in a 2022 edition of Nutrients, says pistachios also contain complete plant protein (with all nine essential amino acids), digestive health-supporting fiber, powerful plant-based antioxidants, and micronutrients like potassium and vitamins C and E. 

Pistachios add a healthy, protein-rich crunch to any meal. They also grind up well to use in baked goods, homemade pesto, breaded chicken, or as a spreadable paste. But Dr. Sandon’s favorite way to snack on pistachios? “Just good to eat by the handful.” 

7. Peanuts

While technically a legume, peanuts share similar nutritional profiles to the other healthiest nuts—and deserve a place on the list, according to our experts. 

“Peanuts are known for their polyunsaturated fats, and are also a great source of vitamin E as well as B vitamins,” Dr. Sandon says. In particular, the monounsaturated fats in peanuts can help lower LDL cholesterol (the bad type), Willbur explains. 

Peanuts are also high in antioxidants and fiber, and alongside almonds, contain the most protein compared to other nuts with about 7 grams per one-ounce serving. That’s roughly a handful of nuts—a great snack on its own, Dr. Sandon says. Or, she recommends tossing peanuts into a salad or stir fry. 

Still, peanuts may be even more powerful than we think. A 2025 study published in Antioxidants suggests that eating them might actually help slow down aging at the cellular level. While more research is needed, there may be an association between peanut consumption and maintaining cellular health and longevity. 

8. Macadamia nuts

Macadamia nuts tend to be higher in saturated fat compared to other nuts, Dr. Sandon says. However, they also have the greatest levels of healthy monounsaturated fat—almost double that of the runner-up nut, almonds. 

This hefty dose of heart-healthy fat is associated with lowering the risk factors for heart disease. The link is so strong that the FDA approved a qualified health claim for a 1.5 ounce serving of macadamia nuts and a reduced risk of coronary heart disease, according to 2023 research from Advances in Nutrition. 

Another 2023 study published in the Journal of Nutritional Science shows how, over just an eight-week period, cholesterol levels went down in people eating macadamia nuts—and the lower someone’s BMI and body fat percentage, the stronger the effect. Participants also experienced no weight or fat gain in spite of an increased calorie intake. 

Thanks to this result, the researchers suggest they may have stumbled upon another benefit of macadamia nuts: appetite suppression. The theory is that the high healthy fat content in macadamia has an effect on our satiety hormones, or the hormones responsible for telling us when we feel full. 

Macadamia nuts are often a feature in baked goods and sweet treats, but you can also chop them up and make a crunchy crust for your protein of choice. Try out these macadamia-crusted mahi mahi and salmon recipes from our sister site Taste of Home. 

9. Pine nuts

Pine nuts have the highest levels of zinc compared to other nuts, with a serving providing about 22% of the DV for women and 16% for men. (They’re also high in iron, second only to cashews.)  A 2025 article published in Scientific Reports says that many adult Americans, particularly women, do not meet their daily zinc requirements. 

The research says that zinc plays a crucial role in brain health and has anti-inflammatory and antioxidant effects throughout the body—particularly in support of heart health. It also found that low zinc levels are associated with a greater risk of stroke. 

Other research suggests that pine nuts may be an appetite suppressant. The article, published in 2023 in the International Journal of Molecular Sciences, points to a study showing a rise in satiety hormones such as glucagon-like peptides (GLP-1) in participants eating pine nuts—lowering food intake by an average of 36%. GLP-1 is the same hormone targeted by medications like Ozempic. However, more research is needed on this potential effect. 

Pine nuts are a feature ingredient in pesto, but here are 14 other pine nut recipes from Taste of Home. 

How many nuts should you actually eat in one serving?

A portion size of nuts isn’t about the number you eat but the weight or volume, Zumpano explains. In general, she says a serving of nuts contains about 200 calories and 15 to 20 grams of fat in:

• One ounce or 28 grams by weight
• 1/4 cup by volume
• Two tablespoons if you’re eating nut butter

“You can always measure out a quarter cup of nuts and individually pack them as a snack, but a handful of nuts is usually about a quarter cup,” Willbur explains. 

Other factors can influence the right portion size, too, such as the total amount of calories and fats you’re consuming. “If nuts are one of your sole sources of fat, then you can eat a little more,” Zumpano says. “If your diet is rich in fat from other sources—oils, meats, cheese, seeds, avocado, processed foods—then you should eat less or replace those fats with nuts.” 

Potential allergies and considerations

Between 0.5 to 1% of the U.S. population has a tree nut allergy, according to the American Academy of Allergy, Asthma & Immunology (AAAAI). But this type of allergy can be specific to the person—only medical testing can determine exactly which nuts someone is allergic to. 

The AAAAI says that most people with a tree nut allergy can safely consume seeds, which include macadamia and pine nuts (these are both technically seeds). People who are allergic to peanuts can often eat tree nuts, but there is sometimes overlap with these allergies. That’s why experts advise people with any type of nut allergy to work with a specialist to safely determine dietary restrictions. 

But even if you don’t have an allergy, too many Brazil nuts can cause issues. They’re by far the richest source of dietary selenium—and while this nutrient is important, it can be toxic at high levels. 

The Merck Manual of Diagnosis and Therapy says that more than 900 micrograms (mcg) of selenium leads to toxicity, while the FDA sets the safe upper limit at 400 mcg (the RDA is 55 mcg for adults). Selenium toxicity generally causes gastrointestinal issues, but symptoms can include hair loss, nail abnormalities, dermatitis, nerve issues, fatigue, irritability, and garlic-smelling breath. 

How to shop for nuts

Beyond allergies and potential toxicity, the main “risks” of eating nuts are additives that diminish their great nutritional value. “It’s best to choose a nut with as few added ingredients as possible,” Willbur said. Specifically, look out for added salt, sugars, and oils. 

The same wisdom goes for nut butters. They offer the same nutritional benefits of regular nuts—as long as they are natural nut butters without any additives or sweeteners, Zumpano says. “The only ingredient in the nut butter should be the nut.” (And a little pinch of salt is okay.) However, just like keeping your serving of nuts to a handful, be mindful of portion sizes with nut butters. The experts advise a two-tablespoon serving size. 

“If buying nuts that have been pre-seasoned, be careful with the sodium content—eating 3-4 servings at once can easily add up to 800mg sodium or more,” Willbur says. “Trail mix is deceptively delicious; while it does contain heart-healthy nuts, it usually contains added sugars, salts, and oils as well. Be mindful when eating trail mix since it is a calorie-dense snack.” 

That’s why she suggests making your own seasoned nuts at home.

First off, Willbur says there’s little nutritional difference between roasted and raw nuts, so you can go with whatever you prefer. For homemade seasoned nuts, she suggests: “Adding cinnamon and vanilla extract to almonds and roasting them or make a spicy nut blend by adding chili powder, garlic powder, and paprika to your favorite nuts and roast them in the oven.”  

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• What Are Tiger Nuts—and Should You Be Eating Them?
• Eating This Food Just Once a Week Could Improve Heart Health, Found a 30-Year Study
• These Are the 10 “Perfect Proteins,” Says a Nutrition Expert
• I Ate Peanut Butter Every Day for a Week—Here’s What Happened