Nutritional Ranking
of Nuts
This comprehensive ranking analyzes common "nuts" (botanical nuts, drupes, seeds, and legumes) based on their nutritional benefits per 100 grams. Nuts are "nutrient dense" and highly caloric (making moderation key), providing complete protein, fiber, and essential micronutrients.
A Tier (Top Tier)
These nuts are considered "just about the ideal snack," excelling across protein, healthy fats, and micronutrient profiles.
- Almonds: Considered "the perfect nutritionally" (in moderation). Among the best sources of fiber. Easily the best source of Vitamin E (one of the best in the world), Vitamin B2, and calcium. Heart-healthy.
- Cashews: Excel micronutritionally: best source of copper and iron on the list, rich in Vitamin K and zinc. Very heart-healthy and rich in antioxidants (especially when roasted).
- Hazelnuts: Main selling point is high concentration of monounsaturated fats (heart health benefits). Great source of manganese, Vitamin E, B6, folate, and copper. Shown to improve insulin sensitivity.
- Pine Nuts: One of the most impressive micronutrition profiles. Best source of manganese, zinc, and Vitamin K. Promotes heart health (lowering LDL) and boosts brain health.
- Pistachios: Higher in protein and fiber than most. Best source of Vitamin B6, B1, and potassium. High in antioxidants (lutein and zeaxanthin) and promote healthy gut bacteria.
- Walnuts: Unique for having the highest concentration of polyunsaturated fats and the only notable concentration of omega-3 fatty acids (9,100 mg/100g). Highest antioxidant activity on the list. Supports blood pressure, artery function, and brain function.
B Tier
These items are highly nutritious but are ranked lower due to being overly caloric for their nutritional output or presenting specific health caveats (e.g., anti-nutrients).
- Brazil Nuts: Highest in saturated fat, lowest in carbohydrates. Exceptional source of Selenium (over 20x canned tuna), phosphorus, and magnesium. Drawback: Excess selenium causes selenosis; contains phytic acid and oxalates.
- Macadamia Nuts: The highest calorie and fattiest nut on the list, highest in beneficial monounsaturated fats. Good source of Vitamin B1 and manganese. Primary downgrade due to high caloric density relative to nutritional output.
- Peanuts (Legume): Highest protein contents on the list. Best source of Vitamin B3 and folate. Drawbacks: Severe allergy concerns; contains phytic acid and oxalates; develops aflatoxin poisoning more commonly.
- Pecans: Higher calorie and higher fat. Monounsaturated fats linked with improved heart health. Good source of manganese, copper, and zinc. Drawback: Contains phytic acid.
C Tier
Completely healthy, but offer far less than a majority of the other options or are highly caloric for low nutritional return.
- Eastern Chestnuts: Very low calorie, protein, and fat for a nut; high carb content. Best source of Vitamin C on the list. Drawbacks: High sugar concentration; contains tannins (anti-nutrient) and oxalates.
D Tier
Ranked lowest primarily for preparation difficulty and anti-nutrient concerns, making them less practical for regular consumption.
- Acorns: One of the lowest calorie options, with a higher carb-to-fat ratio. Primary drawback is the presence of tannins (anti-nutrient linked to liver damage or cancer), requiring leaching prior to consumption. Nutritionally "fairly unspectacular" once prepared.
General Nutritional Shortcomings (Anti-Nutrients)
- Phytic Acid: Impairs the absorption of minerals like iron, zinc, and calcium.
- Oxalates: Impair calcium absorption and may lead to kidney stones.
- Tannins: Reduce the body's ability to absorb nutrients and require preparation (leaching) to safely consume.