10 Most Healthy Nuts Ranked Best To Worst

7 min readApr 1, 2021

Nuts are filled with healthy fats, rich in protein, fiber, vitamins, and minerals. Basically, they are the ultimate “superfood”. With its many healthy nutrients, it’s scientifically recommended to incorporate them into your diet. They act as stimulants to your metabolism and burn excess fat. Plus, they are great for your cardiovascular system and they can help in reducing the risk of heart disease and type 2 diabetes, and they also maintain your body healthy with antioxidants.

You can use them in your smoothies, add to your salads, or you can eat them as a snack. The main key is in portion control. When eating nuts, calorie intake can quickly go up. Eating nuts in small servings is important for weight loss.

A bowl of nuts is potentially a bowl of death. Nuts often are tagged as forbidden fruit for people with food allergies. That would “nut” be a funny experience.

Now that we’ve learned some new facts about nuts, let’s present you with a list of the healthiest ones. Then you can decide if you want to go nuts

1. Ginkgo nuts

We are sure many of you haven’t even heard of this mysterious nut. There are many reasons why we should eat them. They are rich in phytonutrients and antioxidants, but they also the source of the neurotoxin, ginkgo-toxin. That’s why you should be careful with the amount you eat.

In Chinese culture, ginkgo seeds and kernels are believed to ease breathing problems: asthma, bronchitis, and urinary tract ailments. With its powerful antioxidants that fight the damaging effects of free radicals, ginkgo nuts sit on our nut throne.

If you need another reason to try this nut, know that people in China say nuts are a great aphrodisiac. What are you waiting for?

One serving of 100 grams packs roughly:

Calories: 182 (100%)

Fat: 1.68 grams (67%)

Protein: 4.32 grams (12%)

Carbs: 37.6 grams (21%)

Folates: 13% of the RDI

Niacin: 37.5% of the RDI

Pyridoxine: 25% of the RDI

Thiamine: 18% of the RDI

Riboflavin: 12% of the RDI

Vitamin A: 18% of the RDI

Vitamin C: 25% of the RD

2. Almonds

Brainpower booster, heart-protector, and people’s favorite — No, we don’t talk about some super pill from the future, we talk about almonds. Many have engaged in a love affair with this nutrient-dense nut. If you look at the vitamins and minerals contained in almonds, you’ll find mostly vitamin E and magnesium. With a high content of monounsaturated fats, they make a great addition to your diet.

One serving of 30 grams packs roughly:

Calories: 173 (100%)

Fat: 15.19 grams (74%)

Protein: 6.38 grams (14%)

Carbs: 5.92 grams (13%)

Fiber: 3.5 grams

Vitamin E: 37% of the Reference Daily Intake (RDI)

Magnesium: 19% of the RD

Also See: How to Get Perfect Body Shape at Home — Day 23

3. Pistachios

Everything in color green seems to be healthy: spinach, broccoli, peppers, avocados, cucumbers, kiwi, olives, pistachios, pistachio ice-cream… Wait… What? Forget about ice-cream. Let’s continue.

When we talk about nuts, we have to mention this green nut. Rich with B-6 vitamin, pistachios regulate blood sugar. High amounts of protein, thiamine, copper, and potassium make this “superfood” one of the healthiest nuts, and one of the most delicious.

Pistachio ice-cream is also delicious. Just saying…

One serving of 30 grams packs roughly:

Calories: 167 (100%)

Fat: 13.33 grams (67%)

Protein: 6.18 grams (14%)

Carbs: 8.39 grams (19%)

Fiber: 3.1 grams

Iron: 7% of the Reference Daily Intake (RDI)

Potassium: 7% of the RDI

Vitamin B6: 28% of the RDI

Thiamine: 21% of the RDI

Copper: 41% of the RDI

4. Walnuts

Walnuts won the antioxidant nut race. Eating a handful of walnuts every day helps you to fight against the bad LDL cholesterol built up in your arteries. It’s high in omega-3 fat that is great at lowering the risk of heart disease. Your gut will fall in love with this nut.

One serving of 30 grams packs roughly:

Calories: 196 (100%)

Fat: 19.56 grams (84%)

Protein: 4.57 grams (9%)

Carbs: 4.11 grams (8%)

Fiber: 2 grams

Iron: 5% of the Reference Daily Intake (RDI)

Potassium: 3% of the RDI

5. Brazil Nuts

These South American nuts are protein, fiber, and selenium dense. Selenium makes Brazil nuts healthy for your immune system, reproduction system, and metabolism. Just one nut will satisfy the recommended amount of this mineral. That’s why you shouldn’t go overboard with them or else they’ll produce a toxic effect.

On one side palmitoleic and oleic acid will keep your cholesterol at a low level, and on the other antioxidants will keep your brain function at a high level.

One serving of 30 grams packs roughly:

Calories: 197 (100%)

Fat: 19.93 grams (85%)

Protein: 4.3 grams (8%)

Carbs: 3.68 grams (7%)

Fiber: 2.2 grams

Selenium: 988% of the Reference Daily Intake (RDI)

Copper: 55% of the RDI

Magnesium: 33% of the

Phosphorus: 30% of the RDI

Zinc: 10.5% of the RDI

Thiamine: 16% of the RDI

Vitamin E: 11% of the RDI

Also See: How To Be Happy With Yourself and Your Body — Day 13

6. Cashew

Cashews are a great source of magnesium, used to regulate your metabolism. This nut is proved to be beneficial for weight loss, the health of your heart, controlling blood sugar, and improving overall health. You can eat them raw, roasted, or you can make cashew butter. Danger warning: don’t spread it on white bread and add jam on top. Calories will quickly cashew.

One serving of 30 grams packs roughly:

Calories: 166 (100%)

Fat: 13.16 grams (67%)

Protein: 5.47 grams (12%)

Carbs: 9.06 grams (21%)

Fiber: 1 gram

Copper: 67% of the RDI

Magnesium: 20% of the RDI

Manganese: 20% of the RDI

Zinc: 15% of the RDI

Phosphorus: 13% of the RDI

Selenium: 10% of the RDI

Thiamine: 10% of the RDI

Vitamin K: 8% of the RDI

7. Hazelnuts

These sweet nuts are rich in healthy fats, protein, vitamins, minerals, omega-6, and omega-9 fatty acids. All these nutrients combined with antioxidants save you from heart disease and serve as a portion of great anti-age food. At the same time, hazelnuts decrease oxidative stress.

One serving of 30 grams packs roughly:

Calories: 188 (100%)

Fat: 18.22 grams (81%)

Protein: 4.48 grams (9%)

Carbs: 5.01 grams (10%)

Fiber: 2.9 grams

Iron: 8% of the RDI

Potassium: 4% of the RDI

8. Chestnuts

Chestnuts seem to be more of a fruit than a nut. They’ve been listed in the human diet for years and years. Vitamin C, antioxidants, and low fat make them a healthy snack. Try them cooked. Your digestive system will be thankful.

One serving of 30 grams packs roughly:

Calories: 74 (100%)

Fat: 0.66 grams (8%)

Protein: 0.95 grams (5%)

Carbs: 15.89 grams (87%)

Fiber: 1.5 grams

Potassium: 4% of the RDI

Vitamin C: 9% of the RDI

Also See: How Long Does it Take to Lose 50 Pounds with Geo Diet?

9. Pine Nuts

These edible seeds are helpful in weight management and for cardiovascular support. Filled with vitamin E, Vitamin K, iron, copper, manganese, they are great energy boosters.

One serving of 30 grams packs roughly:

Calories: 202 (100%)

Fat: 20.51 grams (85%)

Protein: 4.11 grams (8%)

Carbs: 3.92 grams (7%)

Fiber: 1.1 gram

Iron: 9% of the RDI

Potassium: 4% of the RDI

10. Beech Nuts

At the end of our list, we have these sweet-tasting, nutrient-packed nuts. With the high level of vitamin B9, these nuts are especially healthy for pregnant women. It has analgesic and antiseptic properties.

One serving of 30 grams packs roughly:

Calories: 172.8 (100%)

Fat: 15 grams (78%)

Protein: 1.9 grams (4%)

Carbs: 10 grams (18%)

Iron: 5% of the RDI

Potassium: 7% of the RDI

Nuts are whole food, with no added ingredients, thus they are one of the best snack options for your weight loss plan. They will provide you with enough energy to finish your workout.

Try to maintain a healthy lifestyle, but keep in mind that some nuts are just tougher to crack than others.