Discover the power of nuts! From brain-boosting walnuts to heart-smart pistachios, explore how 11 popular nuts compare in nutrients and health benefits.
Nuts are nature’s nutrient bombs—crunchy, satisfying, and packed with vitamins, minerals, healthy fats, and plant compounds that nourish your body in flavorful ways. Whether eaten raw, roasted, blended into spreads, or sprinkled on salads, these power-packed snacks offer more than taste—they support your health every day.
Curious about which nuts are topping snack bowls and culinary charts around the world? Here’s a flavorful lineup of the most popular edible nuts—some true nuts, some not technically nuts (we’re looking at you, peanuts!), but all commonly enjoyed and commercially important. Meet the nutty all-stars:
Almond (Prunus dulcis), Cashew (Anacardium occidentale), Walnut (Juglans regia), Pecan (Carya illinoinensis), Hazelnut (Corylus avellana), Macadamia (Macadamia integrifolia, Macadamia tetraphylla), Pistachio (Pistacia vera), Brazil nut (Bertholletia excelsa), Pine nut (Pinus pinea, Pinus koraiensis, and other Pinus species), Peanut (Arachis hypogaea), Chestnut (Castanea sativa, Castanea dentata).
From creamy macadamias and rich pecans to protein-packed peanuts, this diverse bunch has something for everyone—whether you’re baking, snacking, or just cracking open something new!
| Nut | Key Benefits | Highlights |
|---|---|---|
| Almond | Heart health, blood sugar control, skin and bone support | High in vitamin E, magnesium, and antioxidants; aids weight management |
| Peanut | Heart health, muscle repair, energy | Rich in protein, fiber, niacin, folate; technically a legume |
| Chestnut | Immune support, digestion | Low-fat, high-fiber, rich in vitamin C; unique among nuts |
| Hazelnut | Heart and brain health, skin protection | High in vitamin E and monounsaturated fats |
| Brazil Nut | Thyroid and immune support | Extremely high in selenium—only 1–2 nuts/day recommended |
| Pine Nut | Heart health, energy, satiety | Rich in healthy fats, vitamin E, and magnesium; great in pesto |
| Pistachio | Heart health, weight control, eye protection | High in B6, potassium, lutein, zeaxanthin; lower in calories than most nuts |
| Pecan | Heart health, anti-inflammatory | High in antioxidants and healthy fats; calorie-dense |
| Walnut | Brain and heart health, inflammation reduction | Highest omega‑3 (ALA) content among nuts; great for cognition |
| Macadamia | Heart health, weight support | Rich in monounsaturated fats; very calorie-dense |
| Cashew | Immune and bone support, energy | Good source of iron, zinc, magnesium; creamy and lower in fat |
| Nut | Calories | Fat (g) | Protein (g) | Fiber (g) | Key Nutrients |
|---|---|---|---|---|---|
| Almond | 160 | 14 | 6 | 3.5 | Vitamin E, magnesium |
| Peanut | 160 | 14 | 7 | 2.4 | Niacin, folate, vitamin E |
| Chestnut | 70 | 0.6 | 1 | 3 | Vitamin C, fiber |
| Hazelnut | 180 | 17 | 4 | 3 | Vitamin E, folate |
| Brazil Nut | 190 | 19 | 4 | 2 | Selenium |
| Pine Nut | 190 | 19 | 4 | 1 | Vitamin E, magnesium |
| Pistachio | 159 | 13 | 6 | 3 | Vitamin B6, potassium, lutein |
| Pecan | 200 | 20 | 3 | 3 | Antioxidants, healthy fats |
| Walnut | 185 | 18 | 4 | 2 | Omega‑3 ALA, antioxidants |
| Macadamia | 200 | 21 | 2 | 2 | Monounsaturated fats |
| Cashew | 155 | 12 | 5 | 1 | Iron, magnesium, zinc |
Each nut offers something special. Mix and match your favorites, enjoy them in moderation, and let their natural benefits support your health, energy, and vitality throughout the day.
Almonds are crunchy, mildly sweet, and incredibly versatile—eaten raw, roasted, or blended into butter. They’re one of the most nutrient-dense and widely consumed nuts in the world.
Rich in vitamin E, magnesium, healthy fats, and fiber, almonds support heart health, brain function, weight management, and bone strength. They’re also a go-to for plant-based milks, flours, and healthy snacks.
| Health Benefit | Description |
|---|---|
| Heart Health | High in monounsaturated fats and plant sterols—help lower bad LDL cholesterol. |
| Brain & Mood | Rich in vitamin E and B‑vitamins—supports cognition and stress resilience. |
| Weight Management | Protein, fiber, and healthy fats promote fullness and blood sugar stability. |
| Antioxidants | Vitamin E and polyphenols protect cells from oxidative damage. |
| Bone & Muscle | Contains magnesium and calcium for strong bones and muscle function. |
With their vibrant green kernels and signature split shells, pistachios are often called the “smiling nut” or “happy nut.” These colorful snacks are not only fun to eat but also rich in healthy fats, fiber, and antioxidants.
Pistachios support heart health, digestion, and weight management—making them a smart, satisfying choice for daily snacking.
| Health Benefit | Description |
|---|---|
| Heart Health | Contains plant sterols, fiber, and healthy fats linked to lower cholesterol. |
| Antioxidants | Rich in lutein, zeaxanthin, and polyphenols—support eye and vascular health. |
| Weight Management | Protein and fiber help you feel satisfied with fewer calories. |
| Energy Support | Balanced mix of healthy fat and protein for sustained energy. |
Peanuts are technically legumes but are widely regarded as nuts in culinary contexts. They are a favorite snack due to their protein content and affordability.
| Health Benefit | Description |
|---|---|
| Heart Health | Monounsaturated and polyunsaturated fats help lower cholesterol. |
| Brain & Mood | Rich in niacin and vitamin E—supports brain function and mood. |
| Weight Management | High protein and fiber content curb appetite. |
| Antioxidants | Contains resveratrol and polyphenols for cellular protection. |
| Energy Support | Plant protein and healthy fats supply sustained energy. |
With their brain-like shape and rich, earthy flavor, walnuts are a nutritional powerhouse. They’re especially high in plant-based omega‑3 fatty acids (ALA), which support brain health, cognitive function, and heart health.
Walnuts are versatile in both savory and sweet dishes—toss them into salads, oatmeal, or baked goods for a nourishing crunch.
| Health Benefit | Description |
|---|---|
| Heart Health | Rich in omega‑3 fatty acids (ALA), walnuts help reduce inflammation and lower bad cholesterol. |
| Brain & Mood | High in polyunsaturated fats and antioxidants that support brain function and protect neurons. |
| Antioxidants | Contain polyphenols and vitamin E to combat oxidative stress. |
| Energy Support | Provides steady energy from healthy fats and protein. |
Hazelnuts offer a slightly sweet, nutty flavor and are a popular ingredient in chocolate spreads and baked goods—but they’re also nutrient powerhouses.
| Health Benefit | Description |
|---|---|
| Heart Health | Loaded with oleic acid, fiber, and antioxidants that support healthy cholesterol levels. |
| Weight Management | High in fiber and fat—support fullness and appetite control. |
| Antioxidants | Great source of vitamin E and phenolic compounds for skin and cell protection. |
| Energy Support | Supplies healthy fats and minerals for steady, lasting energy. |
Macadamias are rich, buttery nuts with a luxurious taste and one of the highest levels of monounsaturated fats, ideal for heart health.
| Health Benefit | Description |
|---|---|
| Heart Health | High in monounsaturated fats—help lower cholesterol and reduce inflammation. |
| Weight Management | Fats and fiber promote fullness; studies show they don’t contribute to weight gain when eaten mindfully. |
| Energy Support | Dense in calories and nutrients, they provide long-lasting energy. |
Cashews are creamy, mildly sweet nuts that shine in dairy-free recipes like sauces, cheeses, and desserts. They’re rich in magnesium, zinc, and iron—minerals that support muscle function, bone health, and mood stability.
| Health Benefit | Description |
|---|---|
| Heart Health | Contain unsaturated fats and magnesium—important for blood vessel function. |
| Bone & Muscle | Excellent source of magnesium, phosphorus, and zinc for bone strength and energy metabolism. |
| Weight Management | Protein and good fats support appetite control and metabolic balance. |
| Energy Support | Iron and copper help carry oxygen and produce cellular energy. |
With their warm, buttery flavor, pecans are a staple in Southern cuisine and beyond. They’re rich in antioxidants and healthy fats that help reduce inflammation and combat oxidative stress.
| Health Benefit | Description |
|---|---|
| Heart Health | Rich in oleic acid and plant sterols that support cholesterol balance. |
| Antioxidants | High in ellagic acid, flavonoids, and vitamin E that fight cell damage. |
| Weight Management | Though calorie-dense, they support fullness and don’t spike blood sugar. |
Brazil nuts are one of the richest natural sources of selenium—a mineral essential for thyroid function and immune support. Just one nut a day can provide your full daily selenium needs.
| Health Benefit | Description |
|---|---|
| Antioxidants | Selenium and vitamin E protect cells and support detox pathways. |
| Thyroid / Immunity | Exceptional source of selenium—a key nutrient for thyroid hormone production and immune function. |
| Bone Support | Provides magnesium and phosphorus important for bone integrity. |
Pine nuts are tiny, flavorful seeds harvested from pine cones, prized for their buttery taste and nutritional value. They’re rich in healthy fats, magnesium, and protein—nutrients that support metabolic health, energy production, and muscle repair.
| Health Benefit | Description |
|---|---|
| Bone & Muscle | Source of magnesium, zinc, and iron—important for muscle function and bone maintenance. |
| Energy Support | High in fat, iron, and protein to support stamina and reduce fatigue. |
| Heart Health | Contain pinolenic acid, which may help lower LDL cholesterol. |
Unlike other nuts, chestnuts are low in fat and high in starchy carbs. They’re more like a whole grain and are especially valued in winter cuisines.
| Health Benefit | Description |
|---|---|
| Bone & Muscle | Good source of potassium and magnesium—important for skeletal health and electrolyte balance. |
| Weight Management | Low in fat and calories, high in fiber—supporting satiety and digestive health. |
| Energy Support | Starchy carbs and B vitamins provide slow-burning energy. |
| Hardiness |
4 - 11 |
|---|---|
| Plant Type | Annuals, Shrubs, Trees |
| Exposure | Full Sun |
| Season of Interest | Spring (Early, Mid, Late), Summer (Early, Mid, Late), Fall, Winter |
| Height | 1' - 100' (30cm - 30.5m) |
| Spread | 1' - 70' (30cm - 21.3m) |
| Maintenance | Low, Average, High |
| Water Needs | Low, Average |
| Soil Type | Loam, Sand, Clay |
| Soil pH | Acid, Neutral, Alkaline |
| Soil Drainage | Moist but Well-Drained, Well-Drained |
| Characteristics | Showy, Fruit & Berries |
| Attracts | Bees, Butterflies, Birds |
| Hardiness |
4 - 11 |
|---|---|
| Plant Type | Annuals, Shrubs, Trees |
| Exposure | Full Sun |
| Season of Interest | Spring (Early, Mid, Late), Summer (Early, Mid, Late), Fall, Winter |
| Height | 1' - 100' (30cm - 30.5m) |
| Spread | 1' - 70' (30cm - 21.3m) |
| Maintenance | Low, Average, High |
| Water Needs | Low, Average |
| Soil Type | Loam, Sand, Clay |
| Soil pH | Acid, Neutral, Alkaline |
| Soil Drainage | Moist but Well-Drained, Well-Drained |
| Characteristics | Showy, Fruit & Berries |
| Attracts | Bees, Butterflies, Birds |
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Create a membership account to save your garden designs and to view them on any device.
Becoming a contributing member of Gardenia is easy and can be done in just a few minutes. If you provide us with your name, email address and the payment of a modest $25 annual membership fee, you will become a full member, enabling you to design and save up to 25 of your garden design ideas.
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