Best nuts for a healthy diet

Which are the healthiest and most nutritious nuts?

Best nuts of 2020 (1 - 5)
nut comparison
Comparison winner
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
Pistachio Nuts
100points
Ginkgo Nuts (dried)
78points
Cashew Nuts
70points
Butternuts (dried)
64points
Beechnuts (dried)
63points
European Chestnuts (dried)
61points
Black Walnuts (dried)
46points
Brazil Nuts (dried)
45points
Pinyon Pine Nuts (dried)
44points
Japanese Chestnuts (dried)
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).2342kJ1456kJ2314kJ2561kJ2410kJ1565kJ2590kJ2757kJ2632kJ1506kJ
            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.20.16g10.35g18.22g24.9g6.2g6.39g24.06g14.32g11.57g5.25g
            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.10.6gN.A.3.3g4.7gN.A.11.7g6.8g7.5g10.7gN.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.305µgN.A.N.A.N.A.N.A.N.A.24µgN.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.7.33mgN.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.6.87gN.A.5.81gN.A.N.A.N.A.1g2.33gN.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.0.24gN.A.0.05gN.A.N.A.N.A.0.05gN.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.0.17gN.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.7.66gN.A.5.91gN.A.N.A.N.A.1.1g2.33gN.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.27.17g72.45g30.19g12.05g33.5g77.31g9.58g11.74g19.3g81.43g
            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.105mg20mg37mg53mg1mg67mg61mg160mg8mg72mg
            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.3.92mg1.6mg6.68mg4.02mg2.46mg2.38mg3.12mg2.43mg3.06mg3.38mg
            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.121mg53mg292mg237mgN.A.74mg201mg376mg234mg115mg
            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.1025mg998mg660mg421mg1017mg986mg523mg659mg628mg768mg
            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).2.99g2.8g2.54g2.73g3.7g2.4g2.47g3.43g2.26g2.11g
            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.5.6mg29.3mg0.5mg3.2mg15.5mg15mg1.7mg0.7mg2mg61.3mg
            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.1.3mg11.73mg1.06mg1.04mg0.88mg0.85mg0.47mg0.29mg4.37mg3.5mg
            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.0.16mg0.18mg0.06mg0.15mg0.37mg0.36mg0.13mg0.04mg0.22mg0.38mg
            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.0.52mg1.34mg0.86mg0.63mg0.93mg0.9mg1.66mg0.18mg0.21mg0.48mg
            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.0.87mg0.43mg0.42mg0.38mg0.3mg0.29mg0.06mg0.62mg1.24mg0.8mg
            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.5.91g0.38g7.78g1.31g5.72g0.84g3.48g16.13g9.38g0.18g
            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.23.26g0.74g23.8g10.43g21.89g1.53g15.44g23.88g22.94g0.65g
            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.14.38g0.74g7.84g42.74g20.09g1.76g36.44g24.4g25.67g0.32g
            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.45.32g2g43.85g56.98g50g4.45g59.33g67.1g60.98g1.24g
            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.0.92g0.5g0.79g1.18g0.24g0.25g0.97g0.52g0.45g0.26g
            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.1.6g0.76g1.47g2.2g0.37g0.38g1.68g1.19g0.83g0.33g
            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.1.14g0.49g0.93g0.77g0.37g0.38g0.71g0.49g0.43g0.34g
            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.0.68g0.64g0.69g0.94g0.22g0.23g0.72g0.36g0.37g0.21g
            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 B3.0.25g0.17g0.29g0.37g0.07g0.07g0.32g0.14g0.15g0.07g
            Total score for "Amino acids"
            Total score for "Amino acids"
            This page is currently only available in English.