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Best nuts for a healthy diet

Which are the healthiest and most nutritious nuts?

fruitsvegetableslegumesfishseedsnutsoilsfats

Best nuts of 2020 (1 - 5)

nut comparison	Comparison winner Pistachio Nuts1	Ginkgo Nuts (dried)2	Cashew Nuts3	Butternuts (dried)4	Beechnuts (dried)5	European Chestnuts (dried)6	Black Walnuts (dried)7	Brazil Nuts (dried)8	Pinyon Pine Nuts (dried)9	Japanese Chestnuts (dried)10

Best price

nut comparison	Comparison winner Pistachio Nuts	Comparison winner Ginkgo Nuts (dried)	Comparison winner Cashew Nuts	Comparison winner Butternuts (dried)	Comparison winner Beechnuts (dried)	Comparison winner European Chestnuts (dried)	Comparison winner Black Walnuts (dried)	Comparison winner Brazil Nuts (dried)	Comparison winner Pinyon Pine Nuts (dried)	Comparison winner Japanese Chestnuts (dried)
Image	100points	78points	70points	64points	63points	61points	46points	45points	44points	44points
Summary
Summary	General values (100) Sugars (77) Minerals (62) Vitamins (60) Fats (73) Amino acids (69)	General values (41) Sugars (88) Minerals (43) Vitamins (100) Fats (36) Amino acids (34)	General values (47) Sugars (46) Minerals (88) Vitamins (28) Fats (65) Amino acids (64)	General values (75) Sugars (10) Minerals (59) Vitamins (31) Fats (96) Amino acids (100)	General values (59) Sugars (38) Minerals (64) Vitamins (57) Fats (78) Amino acids (17)	General values (54) Sugars (95) Minerals (47) Vitamins (55) Fats (38) Amino acids (18)	General values (61) Sugars (51) Minerals (62) Vitamins (38) Fats (93) Amino acids (77)	General values (73) Sugars (42) Minerals (100) Vitamins (20) Fats (79) Amino acids (47)	General values (80) Sugars (20) Minerals (72) Vitamins (35) Fats (84) Amino acids (35)	General values (34) Sugars (100) Minerals (65) Vitamins (65) Fats (36) Amino acids (16)
Pros
Pros	More potassium per 100g More tryptophan per 100g More dietary fiber per 100g More ash per 100g More lysine per 100g More vitamin C per 100g	More potassium per 100g More carbohydrates per 100g More ash per 100g More vitamin C per 100g More niacin per 100g More pantothenic acid per 100g	More potassium per 100g More tryptophan per 100g More iron per 100g More magnesium per 100g More monounsaturated fatty acids per 100g More threonine per 100g	More tryptophan per 100g More proteins per 100g More dietary fiber per 100g More food energy (kJ) per 100g More iron per 100g More vitamin C per 100g	More potassium per 100g More ash per 100g More vitamin C per 100g More riboflavin per 100g More pantothenic acid per 100g	More potassium per 100g More dietary fiber per 100g More carbohydrates per 100g More calcium per 100g More vitamin C per 100g More riboflavin per 100g	More tryptophan per 100g More dietary fiber per 100g More food energy (kJ) per 100g Smaller amount of sugars per 100g Less sucrose per 100g More calcium per 100g	More dietary fiber per 100g More food energy (kJ) per 100g More ash per 100g More lipids per 100g Smaller amount of sugars per 100g Less sucrose per 100g	More dietary fiber per 100g More food energy (kJ) per 100g More lipids per 100g More thiamin per 100g More riboflavin per 100g More niacin per 100g	More potassium per 100g More carbohydrates per 100g More calcium per 100g More iron per 100g More vitamin C per 100g More thiamin per 100g
Cons
Cons	Saturated fatty acids per 100g		Saturated fatty acids per 100g		Saturated fatty acids per 100g			Saturated fatty acids per 100g	Saturated fatty acids per 100g
General values
More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).	2342kJ	1456kJ	2314kJ	2561kJ	2410kJ	1565kJ	2590kJ	2757kJ	2632kJ	1506kJ
More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.	20.16g	10.35g	18.22g	24.9g	6.2g	6.39g	24.06g	14.32g	11.57g	5.25g
More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.	10.6g	N.A.	3.3g	4.7g	N.A.	11.7g	6.8g	7.5g	10.7g	N.A.
More beta carotene per 100gBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.
More beta carotene per 100gBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.	305µg	N.A.	N.A.	N.A.	N.A.	N.A.	24µg	N.A.	N.A.	N.A.
More cyanidin per 100gCyanidin is a plant pigment that aids the body as an antioxidant and may have anti-cancer, anti-diabetes and anti-inflammatory effects.
More cyanidin per 100gCyanidin is a plant pigment that aids the body as an antioxidant and may have anti-cancer, anti-diabetes and anti-inflammatory effects.	7.33mg	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Total score for "General values"
Total score for "General values"
Sugars
Less sucrose per 100gSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.
Less sucrose per 100gSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.	6.87g	N.A.	5.81g	N.A.	N.A.	N.A.	1g	2.33g	N.A.	N.A.
Less fructose per 100gFructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.
Less fructose per 100gFructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.	0.24g	N.A.	0.05g	N.A.	N.A.	N.A.	0.05g	N.A.	N.A.	N.A.
More maltose per 100gMaltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.
More maltose per 100gMaltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.	0.17g	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.	7.66g	N.A.	5.91g	N.A.	N.A.	N.A.	1.1g	2.33g	N.A.	N.A.
More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.	27.17g	72.45g	30.19g	12.05g	33.5g	77.31g	9.58g	11.74g	19.3g	81.43g
Total score for "Sugars"
Total score for "Sugars"
Minerals
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.	105mg	20mg	37mg	53mg	1mg	67mg	61mg	160mg	8mg	72mg
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.	3.92mg	1.6mg	6.68mg	4.02mg	2.46mg	2.38mg	3.12mg	2.43mg	3.06mg	3.38mg
More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.	121mg	53mg	292mg	237mg	N.A.	74mg	201mg	376mg	234mg	115mg
More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.	1025mg	998mg	660mg	421mg	1017mg	986mg	523mg	659mg	628mg	768mg
More ash per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
More ash per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).	2.99g	2.8g	2.54g	2.73g	3.7g	2.4g	2.47g	3.43g	2.26g	2.11g
Total score for "Minerals"
Total score for "Minerals"
Vitamins
More vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
More vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.	5.6mg	29.3mg	0.5mg	3.2mg	15.5mg	15mg	1.7mg	0.7mg	2mg	61.3mg
More niacin per 100gNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
More niacin per 100gNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.	1.3mg	11.73mg	1.06mg	1.04mg	0.88mg	0.85mg	0.47mg	0.29mg	4.37mg	3.5mg
More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.	0.16mg	0.18mg	0.06mg	0.15mg	0.37mg	0.36mg	0.13mg	0.04mg	0.22mg	0.38mg
More pantothenic acid per 100gPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
More pantothenic acid per 100gPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.	0.52mg	1.34mg	0.86mg	0.63mg	0.93mg	0.9mg	1.66mg	0.18mg	0.21mg	0.48mg
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.	0.87mg	0.43mg	0.42mg	0.38mg	0.3mg	0.29mg	0.06mg	0.62mg	1.24mg	0.8mg
Total score for "Vitamins"
Total score for "Vitamins"
Fats
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.	5.91g	0.38g	7.78g	1.31g	5.72g	0.84g	3.48g	16.13g	9.38g	0.18g
More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	23.26g	0.74g	23.8g	10.43g	21.89g	1.53g	15.44g	23.88g	22.94g	0.65g
More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	14.38g	0.74g	7.84g	42.74g	20.09g	1.76g	36.44g	24.4g	25.67g	0.32g
More lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
More lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.	45.32g	2g	43.85g	56.98g	50g	4.45g	59.33g	67.1g	60.98g	1.24g
Total score for "Fats"
Total score for "Fats"
Amino acids
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.	0.92g	0.5g	0.79g	1.18g	0.24g	0.25g	0.97g	0.52g	0.45g	0.26g
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.	1.6g	0.76g	1.47g	2.2g	0.37g	0.38g	1.68g	1.19g	0.83g	0.33g
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.	1.14g	0.49g	0.93g	0.77g	0.37g	0.38g	0.71g	0.49g	0.43g	0.34g
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.	0.68g	0.64g	0.69g	0.94g	0.22g	0.23g	0.72g	0.36g	0.37g	0.21g
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.	0.25g	0.17g	0.29g	0.37g	0.07g	0.07g	0.32g	0.14g	0.15g	0.07g
Total score for "Amino acids"
Total score for "Amino acids"