Top 10 Healthiest Nuts with Nutrition Summaries
Nuts provide numerous health benefits, but some are better than other in terms of calories, fat content, protein, fiber, calcium and other minerals. The ten best and most nutritious nuts for a standard serving of 30 g (1 oz) are listed in order.
What Classifies as a Nut?
Most nuts are edible seed kernels encased in a hard shell. Most are nutrient dense, rich in calories and natural fats. Common varieties include cashews, pine nuts, pecans, macadamias, almonds, hazelnuts, walnuts, pistachios and Brazil nuts. Chestnuts (Castanea sativa) are a tree nuts, but differ they have a different form from other common varieties , having a high starch content and lower amounts of fat. Often considered as a ‘nut,’ peanuts are technically not a seed but a legume, related to peas and beans.
Top 10 Healthiest Nuts
1. Almonds
A 30g serving of almonds provides:
- 184 kcals/760 kJ
- 6 g protein
- 7 g fat
- 1 g saturated fat
- 11 g mono-unsaturated fat
- 3 g poly-unsaturated fat
- 2 g carbohydrates
- 2 g fibre
- 72 mg calcium
- 81 mg magnesium
- 7 mg vitamin E
Almonds have a sweet taste and their crunchy texture, especially when roasted, adds to their appeal. They have relatively low calories and fat. They are relatively rich in fiber, monounsaturated fat and vitamin E. Almonds have the highest calcium content of any of the top ten nuts. Leaving the skin on almonds when they are eaten boosts the benefits as the skin is rich in flavonoids, fiber and many other antioxidants.
Recipe suggestions:
- Almond butter
- Spiced almonds
- Strawberry and almond cheesecake sponge
- Moroccan lamb with apricots, almonds and mint
2. Brazil nuts
A 30g serving of Brazil nuts provides:
- 205 kcals/845 KJ
- 4 g protein
- 20 g fat
- 5 g saturated fat
- 7 g mono-unsaturated fat
- 8 g poly-unsaturated fat
- 1 g carbohydrates
- 2 g fibre
- 51 mg calcium
- 123 mg magnesium
- 76 mcg selenium
Brazil nuts - Grown on a tree endemic to the Amazon, Brazil nuts are a rich sources for the mineral, selenium, which is an antioxidant, boosting immunity and wound healing. These tasty nuts also contain the polyphenols ellagic and gallic acid and also vitamin E. Brazil nuts are also relatively low in calories and high in Calcium.
Recipe suggestions:
- Mixed nut snacks
- Brazil nut burritos
- Chicken with Brazil nuts and pomegranate.
3. Cashews
A 30g serving of cashew nuts provides:
- 172kcals/712 KJ
- 5 g protein
- 14 g fat
- 3 g saturated fat
- 8 g mono-unsaturated fat
- 3 g poly-unsaturated fat
- 5 g carbohydrate
- 1 g fibre
- 81 mg magnesium
- 2 mg iron
- 2 mg zinc
Cashews - Various medical studies suggest that cashews may help reduce blood pressure and lower blood lipid levels. They have less calories, less fat and more protein than other nuts. They are also a good source of minerals like iron, potassium, magnesium and zinc.
Recipe suggestions:
- Stir-fries
- Curried cashew dip
- Coriander & Cashew Salsa
- Vegan Cashew Cheese in pizza and pasta dishes
4. Chestnuts
A 30g serving of raw chestnuts provides:
- 59 kcals/246KJ
- 1 5g protein
- 3 g fat
- 0.1 g saturated fat
- 0.1 g mono-unsaturated fat
- 0.1 g poly-unsaturated fat
- 14 g carbohydrates
- 1.5 g fibre
- 145 mg potassium
- 9 mg magnesium
- 17 mcg folate
- 12 mg vitamin C
Chestnuts are a versatile ingredient that should be used more widely due to their healthy properties, Chestnuts are low in calories and fat, and contain an array of protective antioxidants. Chestnuts are also rich in starch and fibre, and are a great source of vitamin C. They have less protein than other nuts and so are less suitable than other nuts for vegan diets.
Recipe suggestions:
- Chestnut hummus
- Mushroom and chestnut pearl barley risotto
- Roasted squash, pancetta and chestnut risotto
- Squash steaks with chestnut and cavolo nero pilaf
5. Hazelnuts
A 30g serving of hazelnuts provides:
- 195kcals/806KJ
- 4 g protein
- 19 g fat
- 1.5 g saturated fat
- 15 g mono-unsaturated fat
- 2 g poly-unsaturated fat
- 2 g carbohydrates
- 2 g fibre
- 219 mg potassium
- 22 mcg folate
Hazelnuts are a rich source of potassium, folate and vitamin E. Most of the fat is in the heart-friendly mono-unsaturated form. They have moderate levels of protein.
Recipe suggestions:
- Hazelnut and mustard carrots
- Celeriac, hazelnut and truffle soup
- Roasted cauliflower and hazelnut carbonara
6. Macadamia nuts
A 30g serving of macadamia provides:
- 215 kcals/901KJ
- 2.5g protein
- 23 g fat
- 4 g saturated fat
- 18 g mono-unsaturated fat
- 0.5 g poly-unsaturated fat
- 1.5 g carbohydrates
- 2.5 g fibre
- 110 mg potassium
- 26 mg calcium
- 39 mg magnesium
Macadamia nuts have a relatively high fat content compared with other nuts and should be used sparingly, They also have relatively high in calories. They are very versatile and are suitable for both sweet and savory dishes. Macadamia nuts are a good source of fibre and a variety of minerals including calcium, magnesium and potassium.
Recipe suggestions:
- Chipotle corn salad with Macadamia nuts
- Pasta with cauliflower Macadamia and cheese
- Pear, Macadamia nut and blackberry bircher muesli with rolled oats
7. Pecans
A 30g serving of pecans provides:
- 207 kcals/853KJ
- 3 g protein
- 21 g fat
- 1.5 g saturated fat
- 13 g mono-unsaturated fat
- 5.5 g poly-unsaturated fat
- 2 g carbohydrates
- 2 g fibre
- 156 mg potassium
- 1.6 g zinc
Pecans are creamy and sweet and are very popular in desserts and various sweet bakes. They can replace the more oily walnuts in many dishes. Pecans are rich in a variety of antioxidants, and oleic acid, a mono-unsaturated fat, which is renowned for the same healthy heart benefits of olives and avocado.
Recipe suggestions:
- Roasted beets, plum and pecan salad
- Squash and spinach fusilli with pecans
- Fino and butter poached peaches, with a pecan and ginger crunch
8. Pine nuts
A 30g serving of pine nuts provides:
- 206 kcals/852KJ
- 4 g protein
- 21 g fat
- 1.5 g saturated fat
- 6 g mono-unsaturated fat
- 12 g poly-unsaturated fat
- 1 g carbohydrates
- 1 g fibre
- 234 mg potassium
- 81 mg magnesium
- 4.2 mg vitamin E
- 1.1 mg vitamin B3
Pine nuts are a key ingredients in classic pesto recipes. They are also added to salads, dips and pasta to add depth to the flavor. They are rich in vitamin E and polyphenol.. They are a good source of Vitamins E and B3, and also minerals such as magnesium and potassium.
Recipe suggestions:
- Spinach with pine nuts and garlic
- Roasted aubergine salad with sultanas & pine nuts
- Green vegetable and herb soup with yogurt and pine nuts
9. Pistachios
A 30g serving of pistachio provides:
- 169 kcals/706KJ
- 6 g protein
- 14 g fat
- 2 g saturated fat
- 7 g mono-unsaturated fat
- 4 g poly-unsaturated fat
- 5.5 g carbohydrates
- 3.1 g fibre
- 308 mg potassium
- 1.2 g iron
- 1.4 mg vitamin E
Pistachios are a popular snack food and are used in many desserts and puddings. Pistachios have less fat and a lower calorie content than most other nuts. They are also a rich source of potassium and phytosterols, which benefits the heart. They are also a good source of antioxidants such as lutein and zeaxanthin.
Recipe suggestions:
- Chicken and pistachio salad
- Pistachio lamb koftas with apricot relish
- Hummus, paired with lamb and pistachio meatballs
10. Walnuts
A 30g serving of walnuts provide:
- 206 kcals/851KJ
- 4.5 g protein
- 21 g fat
- 2 g saturated fat
- 3 g mono-unsaturated fat
- 14 g poly-unsaturated fat
- 1 g carbohydrates
- 1.4 g fibre
- 135mg potassium
- 1.2 mg vitamin E
- 20 mcg folate
Walnuts, like most nuts have moderate fats level. But the fats in walnuts are predominantly polyunsaturated fats. Walnuts have the high content of the short chain omega-3 essential fatty acids such as alpha lipoic acid. Walnuts are also a rich source of antioxidants.
Recipe suggestions:
- Walnut Blackberry Tart
- Walnut Chorizo Burritos
- California Walnut & Raspberry Babka
- Walnut Crusted Chicken Fingers with Honey Mustard Dipping Sauce