Nuts have become extremely popular in recent years. Of course we have been eating these little rascals for years, but thanks to all the healthy benefits they are now even more popular than ever before. Thanks to various studies, we now know that nuts are incredibly healthy. Yet one note is not the other. For example, the processing of the nut determines whether it is a healthy addition to our diet or not. Do you like to eat nuts because of their healthy properties? Then choose the following types of nuts:

  • Unroasted nuts
  • Unroasted nuts
  • Unsalted nuts
  • Unsweetened nuts

Ask yourself: Which nuts are the healthiest? Not sure which nuts contain the most beneficial nutrients and are therefore the most responsible addition to your diet? Then you will see the top 10 Healthy Nuts below.

Top 10 Healthy Nuts

  • Almonds
  • Baru nuts
  • Cashew nuts
  • Hazelnuts
  • Macadamia nuts
  • Brazil nuts
  • Pecans
  • Peanuts
  • Pistachios
  • Walnuts

Now that you know what the healthiest nuts are, the question is of course why these nuts are the healthiest. Below you will find all the positive and negative properties per type of nut and how you can best add them to your diet. You can buy them online from reputable providers like Whole Foods.


It is not without reason that almonds are high on the list of super foods. Almonds have been among the most popular and healthiest nuts for years. They are packed with unsaturated fats, proteins, vitamins and minerals that help keep the body healthy and in balance. The almond is rich in vitamin E which protects cells, blood vessels, organs, eyes and tissue. Moreover, this vitamin plays a major role in cell metabolism.

The almond also contains a very strong antioxidant, which has a very positive effect on the resistance and has many other functions in the body. The almond, for example, ensures the production of red blood cells and has an important role in muscle function.

The antioxidants are mainly found in the brown layer of the skin. For this reason, being blanched, white almonds are not the healthiest choice.

Nutritional values ​​of almonds per 100 grams

  • Energy:609 KCal
  • Fats:8 grams
  • Monounsaturated:8 grams
  • Polyunsaturated:12 grams
  • Saturated:8 grams
  • Proteins:5 grams
  • Dietary fiber:6 grams
  • Carbohydrates:4 grams
  • Of which sugars:1 grams
  • Salt:01 grams

Baru nuts

The baru note, also called Barùkas, is the most unknown note in list, but it definitely belongs in this list. This Brazilian nut is a true supernut and is full of good fats, quickly absorbing protein and fiber. In addition, this nut contains the fewest calories of all nuts.

This special nut also contains up to 4x more antioxidants than blueberries. Moreover, you do the barunoot , unlike other Brazilian nut Brazil nut, not taking into account the maximum daily intake.

Nutritional values ​​of baru nuts per 100 grams

  • Energy:518 KCal
  • Fat:6 grams
  • Saturated:1 grams
  • Proteins:1 grams
  • Dietary fiber:4 grams
  • Carbohydrates:8 grams
  • Of which sugars:0 grams
  • Salt:0 grams

Cashew nuts

Cashew nuts are an excellent source of healthy, unsaturated fatty acids which are important in the absorption of vitamins A, D, E and K. Also, cashews a rich source of copper. Copper is a mineral that contributes to a good resistance, a high energy level, formation of connective tissue, formation of bones and pigmentation of the hair.

Nutritional values ​​of cashew nuts per 100 grams

  • Energy:591 KCal
  • Fats:9 grams
  • Monounsaturated: 8 grams
  • Polyunsaturated:8 grams
  • Saturated:8 grams
  • Proteins:2 grams
  • Dietary fiber:3 grams
  • Carbohydrates:2 grams
  • Of which sugars:9 grams
  • Salt:01 grams


When you include hazelnuts in your diet, they can make a significant contribution to your health. Hazelnuts, for example, contain monounsaturated fatty acids that contribute to a healthy heart and blood vessels.

Read Also: 17 foods that prevent breast cancer

In addition, hazelnuts are packed with folic acid (vitamin B11). Especially for pregnant women it is very important that they get enough of this. Folic acid is very important in the development of the unborn baby. The folic acid reduces the risk of birth defects such as an open spine, cleft lip and cleft palate.

Nutritional values ​​hazelnuts per 100 grams

  • Energy:717 KCal
  • Fats:69 grams
  • Monounsaturated: 4 grams
  • Polyunsaturated:2 grams
  • Saturated:9 grams
  • Protein:14 grams
  • Dietary fiber:2 grams
  • Carbohydrates:6 grams
  • Of which sugars:5 grams
  • Salt:0 grams

Macadamia nuts

The macadamia nut is not the most popular nut there is, largely due to its high retail price. The macadamia is the hardest nut to crack in the world.

The pricey macadamia nut is packed with good nutrients. Macadamia nuts, for example, contain the highest unsaturated fat content of all nuts. In addition, they contain a lot of vitamin B1 and manganese. Vitamin B1 contributes, among other things, to the energy supply of the body and manganese contributes to the maintenance of strong bones.

Nutritional values ​​macadamia nuts per 100 grams

  • Energy:785 KCal
  • Fats:1 grams
  • Monounsaturated: 3 grams
  • Polyunsaturated:5 grams
  • Saturated:9 grams
  • Proteins:8 grams
  • Dietary fiber:8 grams
  • Carbohydrates:4 grams
  • Of which sugars:1 grams
  • Salt:04 grams

Brazil nuts

Just like the aforementioned nuts, Brazil nuts also contain an enormous amount of vitamins and minerals, including manganese, potassium, phosphorus, iron and zinc. Brazil nuts also contain an extremely high amount of selenium. On average, 100 grams of Brazil nuts contain more than 3000% of the recommended daily amount of selenium.

1 to 2 Brazil nuts a day is enough to get your RDA of selenium. We therefore advise never to eat more than 3 to 5 Brazil nuts per day. If you eat more Brazil nuts than the maximum amount, you run the risk of selenium poisoning. Characteristics of selenium poisoning are: fatigue, hair loss, itching, rash and brittle and white nails.

Nutritional values ​​of Brazil nuts per 100 grams

  • Energy:696 KCal
  • Fats:1 grams
  • Monounsaturated: 5 grams
  • Polyunsaturated:6 grams
  • Saturated:1 grams
  • Proteins:3 grams
  • Dietary fiber:5 grams
  • Carbohydrates:2 grams
  • Of which sugars:3 grams
  • Salt:03 grams


Thanks to the large amount of vitamins B and E present in pecans this nut can best be described as “brain food”. Vitamins B and E are known for having a positive effect on brain function.

Pecans are also packed with minerals such as magnesium, iron, manganese and zinc. Zinc promotes the maintenance of healthy hair, nails and skin.

Nutritional values ​​pecans per 100 grams

  • Energy:721 KCal
  • Fats:72 grams
  • Monounsaturated: 8 grams
  • Polyunsaturated:6 grams
  • Saturated:2 grams
  • Proteins:2 grams
  • Dietary fiber:6 grams
  • Carbohydrates:3 grams
  • Of which sugars:4 grams
  • Salt:05 grams


Peanuts do not actually belong in this list as they are not nuts, but legumes. Yet these little rascals are counted among the nuts thanks to their nutty properties.

They are rich in proteins that maintain the muscles and are a building material for the body. Also, peanuts rich in vitamin B3 which reduces the risk of cardiovascular disease. Peanuts are also rich in magnesium, potassium and vitamin B1 and peanuts contain less natural sugars than, for example, walnuts, hazelnuts and pistachios.

Nutritional values ​​peanuts per 100 grams

  • Energy:563 KCal
  • Fats:7 grams
  • Monounsaturated: 3 grams
  • Polyunsaturated:7 grams
  • Saturated:4 grams
  • Protein:2 grams
  • Dietary fiber:5 grams
  • Carbohydrates:5 grams
  • Of which sugars:9 grams
  • Salt:02 grams


Pistachios are one of the healthiest nuts out there. Compared to other nuts, they contain the most antioxidants and the fewest calories.

For this reason, pistachios can be eaten excellently when you pay attention to the diet, especially if you opt for the unpeeled variety. A study presented during the Experimental Biology Conference in Washington shows that peeling pistachios yourself slows down the eating process and raises awareness of eating behavior.

Nutritional values ​​pistachios per 100 grams

  • Energy:579 KCal
  • Fat:4 grams
  • Monounsaturated: 8 grams
  • Polyunsaturated:7 grams
  • Saturated:6 grams
  • Proteins: 3 grams
  • Dietary fiber:3 grams
  • Carbohydrates:2 grams
  • Of which sugars:7 grams
  • Salt:01 grams

Walnuts Nutrition Facts

Walnuts are packed with Healthy Nuts that are good for the body. They are rich in omega-3 fatty acids. These fatty acids have a positive effect on the nervous system and support general brain activities.

Research conducted by Cambridge University shows that the polyphenolic compounds and the phytochemical in walnuts have an anti-inflammatory effect. In addition, walnuts are also provided with vitamin E, the vitamin that has a positive effect on the immune system.

Walnuts nutrition values ​​of per 100 grams

  • Energy:675 KCal
  • Fats:5 grams
  • Monounsaturated: 4 grams
  • Polyunsaturated:44 grams
  • Saturated:1 grams
  • Proteins:4 grams
  • Dietary fiber:6 grams
  • Carbohydrates:6 grams
  • Of which sugars:7 grams
  • Salt:0 grams

Which nuts are the best to eat?

In the table below you can easily compare the discussed nut types in terms of nutritional values. Each nut has its own unique health benefits. It would be strange to recommend only 1 note. To get the most out of all the health benefits, we recommend that you vary as much as possible when you eat nuts.

Per 100 grams Calories Fats Protein Dietary fiber Carbohydrates salt
Almonds 609 KCal 52.8 grams 19.5 grams 10.6 grams 10.4 grams 0.01 grams
Baru nuts 518 KCal 27.6 grams 24.1 grams 13.4 grams 15.8 grams 0 gram
Cashew nuts 591 KCal 43.0 grams 18.2 grams 3.3 grams 30.2 grams 0.01 grams
Hazelnuts 717 KCal 69 grams 14 grams 8.2 grams 6 grams 0 gram
Macadamia nuts 785 KCal 76.1 grams 7.8 grams 8 grams 13.4 grams 0.04 grams
Brazil nuts 696 KCal 67.1 grams 14.3 grams 7.5 grams 4.2 grams 0.03 grams
Pecans 721 KCal 72 grams 9.2 grams 9.6 grams 4.3 grams 0.05 grams
Peanuts 563 KCal 48.7 grams 25.2 grams 8.5 grams 16.5 grams 0.02 grams
Pistachios 579 KCal 45.4 grams 20.3 grams 10.3 grams 17.2 grams 0.01 grams
Walnuts 675 KCal 62.5 grams 14.4 grams 6 grams 10.6 grams 0 gram

But how much of each type of nut should you actually eat and how do you actually get the recommended daily amount?

How many nuts per day?

To ensure that you get Healthy Nuts, the rule is to eat a handful of nuts a day. This equates to 25 to 30 grams of nuts per day. Alternate between different types of nuts to take full advantage of the different Health Benefits of Walnuts.

For men over 70 years old and women over 51 years old, it is recommended not to eat more than 15 grams of nuts per day. Children under the age of 9 also need 15 grams of nuts per day. Given the risk of choking on small nuts, it is preferable to give very young children nut butters instead of whole nuts.

Of course choose the unsalted, unroasted, unroasted and unsweetened nuts and avoid the intake of large amounts of nuts. This can result in a surplus of certain minerals and given the large amount of calories and fats, this can still add up.

Tips for adding nuts to your diet

How do you get your daily handful of Healthy Nuts? Fortunately, there are many ways to add nuts to your diet. Below are 3 tips for adding nuts to your diet in an easy way.

  1. Add a handful of nuts to your breakfast. Nuts are an ideal addition to breakfast. Easily add them to your yoghurt or quark and you immediately have a crunchy bite for breakfast.
  2. Snack. Do you ever feel hungry or in the mood for a crunchy snack during the day? Then take a handful of nuts. A very easy and delicious way to get your daily amount of nuts.
  3. With the salad. Nuts and salad are the ideal combination. Sprinkle the nuts over your salad at lunch, very tasty and the ideal addition to the salad.