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:
- Flax Seeds
- Chia Seeds
- Hemp Seeds
- Walnuts
- Macadamia Nuts
Healthiest Nuts and Seed:
- Flax Seeds
- Chia Seeds
- Hemp Seeds
- Walnuts
- Macadamia Nuts
- 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:
- Sesame Seeds
- Flax Seeds
- Hemp Seeds
- Brazil Nuts
- Walnuts
- Sunflower Seeds
Nuts and Seeds lowest in Calories:
- Pumpkin seeds
- Chia Seeds
- Cashews
- Almonds
- Pistachio Nuts
Nuts and Seeds Lowest in Carbs:
- Flax Seeds
- Hemp Seeds
- Chia Seeds
- Sesame Seeds
- Sunflower seeds
- Pecans
- Brazil nuts
- Macadamia nuts
- Walnuts
- Hazelnuts
- Almonds
- 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!