Cashews
Cashews contain the least amount of total fat per serving compared to pistachios, peanuts, and almonds, making them a lighter option for anyone watching their calorie intake. Research from 2024 published in JAMA Network Open shows that about one-third of Americans need more iron in their diet, and cashews provide approximately 2 mg per serving, roughly around 11 percent of the recommended daily value for women. These nuts are packed with essential minerals like zinc, copper, magnesium, and manganese, which are key for energy production, immune support, and bone health. Roughly 82 percent of their fat is unsaturated fat, the majority being heart-healthy monounsaturated fats similar to those found in olive oil.
Peanuts
Peanuts boast more protein than most nuts, clocking in at over 7 grams per serving. While peanuts technically belong to the legume family, they have a nutrient profile similar to that of tree nuts, as well as comparable health benefits. A 2025 study published in Antioxidants suggests that eating peanuts might actually help slow down aging at the cellular level, with possible associations between peanut consumption and maintaining cellular health and longevity. They’re packed with polyphenol antioxidants and are also high in folate, a B vitamin that’s especially important during pregnancy.
Pecans
Pecans are high in manganese, an essential mineral in bone health, metabolism, and heart functioning, with a serving providing almost 60 percent of your daily recommended amount. Pecans are considered heart healthy due to their high ORAC score, a measurement of antioxidants, which help reduce oxidative stress and inflammation. In a small four-week study of older adults, daily pecan consumption was linked to healthier cholesterol levels, which researchers say could be helpful in reducing the risk of heart problems. Their buttery texture makes them incredibly versatile too.
Hazelnuts
Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. A 2016 review of 9 studies suggests that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL cholesterol and total cholesterol. A study out of Turkey found that a hazelnut-enriched diet reduced total cholesterol by nearly 8 percent, dropped triglycerides by 7 percent, and increased beneficial HDL cholesterol by 6 percent. Eating hazelnuts even helped boost vitamin E concentrations in the blood, according to research published in the European Journal of Clinical Nutrition.
Macadamia Nuts
Macadamia nuts have the greatest levels of healthy monounsaturated fat, almost double that of almonds. 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 macadamias. Macadamias are rich in beneficial monounsaturated fats and are an excellent source of flavonoids and other phytonutrients that can help to support heart health and tamp down inflammation.
Pine Nuts
Pine nuts have the highest levels of zinc compared to other nuts, with a serving providing about 22 percent of the daily value for women and 16 percent for men. A 2025 article published in Scientific Reports says that zinc plays a crucial role in brain health and has anti-inflammatory and antioxidant effects throughout the body, with low zinc levels associated with a greater risk of stroke. Research published in 2023 in the International Journal of Molecular Sciences points to a study showing a rise in satiety hormones in participants eating pine nuts, lowering food intake by an average of 36 percent.
Pistachios
Pistachios are among the highest in protein, lowest in fat, and lowest in calories compared to every other nut. Compared with other nuts, pistachios have a lower fat content, and they have an essential amino acid ratio higher than most other commonly consumed nuts including almonds, walnuts, pecans, and hazelnuts, plus they’re richer in fiber. 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, a leading cause of vision loss in older adults. Among nuts, pistachios have the highest levels of potassium, vitamin K, phytosterols, and vitamin B6.
Almonds
When compared ounce for ounce, almonds are the nut highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin, and they are the best source of six of the thirteen nutrients for which there are daily values, while also being among the lowest in calories. These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. Research published in the Journal of the American College of Nutrition showed that increasing almond intake helped improve insulin sensitivity and reduced cholesterol in adults with prediabetes. They’re widely available and relatively affordable too.
Walnuts
Walnuts have high amounts of omega-3 fatty acids. Ingestion of omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain, according to research published in 2022. An EPA-dominant omega-3 supplement may provide some benefit in certain genetic carriers who don’t have dementia, and a DHA-dominant omega-3 supplement may benefit others with mild-to-moderate conditions, based on 2024 research. Walnuts are also a source of plant-based omega-3 fatty acids, which have been shown to reduce the risk of heart disease. Their brain-boosting potential makes them stand out among all other nuts.
All of these nuts bring something unique to the table. Whether you’re looking to support your heart, sharpen your mind, or just snack smarter, mixing different types into your diet gives you a broader range of nutrients and health benefits. Have you tried swapping your usual afternoon snack for a handful of nuts? Let us know which ones are your favorites.
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