Wow, after all this time I have been wondering what the healthiest nuts and seeds are, I have finally taken the time to do my own research to find out. I have always been conscious of eating the best and healthiest foods so for that reason I very rarely trust my health in the hands of others and would rather do the research myself.


I wanted to share it on the health body blog because I also wanted to share my findings with everyone who’s interested in knowing the same thing. Allow me to save you the time because I have shared all of my data collected below.


My research has been conducted using the USDA, which I believe at this time is the best source to find out nutritional information.


And please if you have found this piece interesting and informative please share it with as many people as you know that would also appreciate knowing this information.


Enjoy and if you want to know tasty ways to incorporate more of these amazingly healthy nuts and seeds come check out my newest recipe book called The Healthy Body Way. It’s full of quick, easy, and delicious recipes of some of the healthiest, anti-inflammatory, and energizing foods you can eat.

Nutritional Information Table For Nuts and Seeds


Walnuts Macadamia Nuts Brazil Nuts Cashews Almonds
Calories 654 718 656 553 576
Total Fat 65g 76g 66g 44g 49g
Saturated Fat 6g 12g 15g 8g 3.7g
Polyunsaturated Fat 47g 1.5g 21g 8g 12g
Monounsaturated Fat 9g 59g 25g 24g 31g
Total Carbs 14g 14g 12g 30g 22g
Dietary Fiber 7g 9g 8g 3.3g 12g
Sugar 2.6g 4.6g 2.3g 6g 3.9g
Protein 15g 8g 14g 18g 21g
Potassium 12% 10% 18% 18% 20%
Magnesium 39% 32% 94% 73% 67%
Vitamin B-6 25% 15% 5% 20% 5%
Iron 16% 20% 13% 37% 20%
Vitamin C 2% 2% 1% 0% 0%
Calcium 9% 8% 16% 3% 26%
Vitamin A 0% 0% 0% 0% 0%
Omega 3 Fats 9.2g 0.3% 0.1% 0.5% 0%
Omega 6 Fats 38.5 g 1.6g 24g 8.6g 14.5g
Omega 6:3 Ratio 4:1 6:3 125:1


Pecans Hazelnuts Pistachio Nuts Peanuts Pine Nuts
Calories 690 628 562 567 673
Total Fat 72g 61g 45g 49g 68g
Saturated Fat 6g 4.5g 6g 7g 4.9g
Polyunsaturated Fat 22g 8g 14g 16g 34g
Monounsaturated Fat 41g 46g 24g 24g 19g
Total Carbs 14g 17g 28g 16g 13g
Dietary Fiber 10g 10g 10g 9g 3.7g
Sugar 4g 4.3g 8g 4g 3.6g
Protein 9g 15g 20g 26g 14g
Potassium 11% 19% 29% 20% 17%
Magnesium 30% 40% 30% 42% 62%
Vitamin B-6 10% 30% 85% 15% 5%
Iron 13% 26% 21% 25% 30%
Vitamin C 1% 10% 9% 0% 1%
Calcium 7% 11% 10% 9% 1%
Vitamin A 0% 0% 8% 0% 0%
Omega 3 Fats 1g 0.1% 0.5% 0g 0.2%
Omega 6 Fats 22.8g 9g 13.6g   16g 38.6g
Omega 6:3 Ratio 23:1 90:1 14:1 39:1

Pumpkin Seeds Sunflower Seeds Flax Seeds Chia Seeds Hemp Seeds Sesame Seeds
Calories 446 584 534 486 553 573
Total Fat 19g 51g 42g 31g 49g 50g
Saturated Fat 3.7g 4.5g 3.7g 3.3g 4.6g 7g
Polyunsaturated Fat 9g 23g 29g 24g 38g 22g
Monounsaturated Fat 6g 19g 8g 2.3g 5.4g 19g
Total Carbs 54g 20g 29g 42g 8.7g 23g
Dietary Fiber 18g 9g 27g 34g 4g 12g
Sugar 2.6g 1.6g 1.5g 0.3g
Protein 19g 21g 18g 17g 32g 18g
Potassium 26% 18% 23% 11% 26% 13%
Magnesium 65% 81% 98% 83% 175% 87%
Vitamin B-6 0% 65% 25% 30% 40%
Iron 18% 29% 31% 42% 44% 81%
Vitamin C 0% 2% 1% 2% 1% 0%
Calcium 5% 7% 25% 63% 7% 97%
Vitamin A 1% 1% 0% 0% 0% 0%
Omega 3 Fats 0.35g 0.4% 6.4g (54%) 58% 17.4% 0.35g
Omega 6 Fats 30.7g 41% 1.4g (14%) 19% 57.5% 25g
Omega 6:3 Ratio 88:1 102:1 0.2:1 0.3:1 3:1 71:1

The Healthiest Nuts and Seeds:

From the information I have gathered this is the summary of it all:


Best Anti-Inflammatory Nut and Seed:

  1. Flax Seeds
  2. Chia Seeds
  3. Hemp Seeds
  4. Walnuts
  5. Macadamia Nuts

Healthiest Nuts and Seed:

  1. Flax Seeds
  2. Chia Seeds
  3. Hemp Seeds
  4. Walnuts
  5. Macadamia Nuts
  6. Brazil nuts contain higher levels of omega 6, which may cause inflammation in excess, however, Brazil nuts also contain loads of Selenium, which is super good for you.

Nuts and Seeds Lowest in Sugar: 

  1. Sesame Seeds
  2. Flax Seeds
  3. Hemp Seeds
  4. Brazil Nuts
  5. Walnuts
  6. Sunflower Seeds

Nuts and Seeds lowest in Calories: 

  1. Pumpkin seeds
  2. Chia Seeds
  3. Cashews
  4. Almonds
  5. Pistachio Nuts

Nuts and Seeds Lowest in Carbs: 

  1. Flax Seeds
  2. Hemp Seeds
  3. Chia Seeds
  4. Sesame Seeds
  5. Sunflower seeds
  6. Pecans
  7. Brazil nuts
  8. Macadamia nuts
  9. Walnuts
  10. Hazelnuts
  11. Almonds
  12. Pine nuts



Bottom line:

Most nuts and seeds are relatively balanced in their nutritional profile just be aware that macadamia nuts are highest in calorie. Most nuts are high in omega 6 fatty acids, which in excess may cause inflammation. In a standard American diet, your goal would be to reduce the amount of omega 6 fats you’re consuming, and for this reason, I would recommend sticking to the nuts and seeds, which are the lowest in omega 6’s or have the best omega fat ratio. These nuts and seeds are flax seeds, chia seeds, hemp seeds, walnuts, and macadamia nuts. If you follow a whole food plant-based diet or paleo diet, then you’re body will be balanced enough I imagine consuming an ounce or two of nuts per day no matter which ones!

If you’re like me, then I would recommend adding more flax seeds, chia seeds, hemp seeds, walnuts, and macadamia nuts into your diet. The easiest way would be to add flaxseeds or chia seeds to your warming porridge or your green smoothie bowl. I would also sprinkle some over your delicious lunch salad and practice baking with them as well. Additionally, I would snack on a chia seed pudding or enjoy a handful of walnuts or macadamia nuts!

So many amazing delicious options. I’m starting to get super excited!

I hope you enjoyed this article and if you have any questions please message me anytime!


Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.