The Healthiest Nuts and Seeds, Ranked by Score
Chia, almonds, pumpkin seeds, peanuts and walnuts compared per 100 kcal and per handful.
Sunflower seeds come out on top with a score of 70/100, followed by chia seeds at 67/100. Macadamia nuts rank lowest at17/100, mainly because they are the most calorie-dense, but they are also the richest common nut in plant omega-3 fat, which our score does not measure. Every option here is a good food; the ranking is about nutrition per calorie.
| Nut or seed | Portion | Calories | Protein | Fiber | Magnesium | Score |
|---|---|---|---|---|---|---|
| Sunflower seeds | 1/4 cup kernels | 204 kcal | 7.3 g | 3 g | 114 mg | 70 |
| Chia seeds | 1 tbsp | 58 kcal | 2 g | 4.1 g | 40 mg | 67 |
| Almonds | 1 oz (about 23 almonds) | 162 kcal | 5.9 g | 3.5 g | 76 mg | 64 |
| Hemp seeds | 3 tbsp | 166 kcal | 9.5 g | 1.2 g | 210 mg | 59 |
| Flaxseed | 1 tbsp ground | 37 kcal | 1.3 g | 1.9 g | 27 mg | 58 |
| Sesame seeds | 1 tbsp | 52 kcal | 1.6 g | 1.1 g | 32 mg | 55 |
| Pumpkin seeds | 1 oz | 157 kcal | 8.5 g | 1.7 g | 166 mg | 53 |
| Hazelnuts | 1 oz (about 21 nuts) | 176 kcal | 4.2 g | 2.7 g | 46 mg | 45 |
| Peanuts | 1 oz | 159 kcal | 7.2 g | 2.4 g | 47 mg | 41 |
| Pistachios | 1 oz (about 49 kernels) | 157 kcal | 5.6 g | 3 g | 34 mg | 35 |
| Pine nuts | 1 tbsp | 61 kcal | 1.2 g | 0.3 g | 23 mg | 34 |
| Cashews | 1 oz (about 18 cashews) | 155 kcal | 5.1 g | 0.9 g | 82 mg | 32 |
| Brazil nuts | 1 nut | 33 kcal | 0.7 g | 0.4 g | 19 mg | 28 |
| Walnuts | 1 oz (about 7 halves) | 183 kcal | 4.3 g | 1.9 g | 44 mg | 23 |
| Pecans | 1 oz (about 19 halves) | 193 kcal | 2.6 g | 2.7 g | 34 mg | 20 |
| Macadamia nuts | 1 oz (10-12 nuts) | 201 kcal | 2.2 g | 2.4 g | 36 mg | 17 |
Which nut has the most protein?
Per 100 g, pumpkin seeds lead with about 30 g of protein, then peanuts (26 g) andalmonds (21 g).
Which is best for fiber?
Chia seeds, by a wide margin: about 34 g of fiber per 100 g, or roughly 4 g per tablespoon.
How much should you eat?
About 28-30 g a day, a small handful, is the amount used in most studies on nuts and heart health. That is 160-185 kcal depending on the nut. Choose unsalted versions where you can.