Healthiest nuts and seeds
Nuts and seeds ranked per ounce by nutrient density per 100 calories (NRF9.3). All are calorie-dense, so the ranking rewards those with the most protein, fiber, magnesium, iron and vitamin E per calorie: pumpkin seeds, chia, flax, sunflower seeds and almonds.
Top 10
- Seeds, sunflower seed kernels (dried)1 oz (28 g) · 166 kcal · protein 5.3 g · fiber 2 g67score
- Seeds, chia seeds (dried)1 oz (28 g) · 138 kcal · protein 4.8 g · fiber 9.8 g64.9score
- Nuts, almonds1 oz (23 whole kernels) (28 g) · 164 kcal · protein 6.1 g · fiber 3.1 g59score
- Nuts, chestnuts (european, boiled and steamed)1 oz (28 g) · 37 kcal · protein 0.6 g · fiber — g55.4score
- Seeds, hemp seed (hulled)1 oz (28 g) · 157 kcal · protein 8.9 g · fiber 1.1 g54.1score
- Seeds, sesame seeds (whole, roasted and toasted)1 oz (28 g) · 160 kcal · protein 4.8 g · fiber 4 g53.6score
- Seeds, flaxseed1 oz (28 g) · 151 kcal · protein 5.1 g · fiber 6.6 g47.9score
- Nuts, almond butter (plain, without salt added)2 tbsp (32 g) · 196 kcal · protein 6.7 g · fiber 3.1 g45.6score
- Seeds, sunflower seed butter (without salt)2 tbsp (32 g) · 197 kcal · protein 5.5 g · fiber 1.8 g45.4score
- Seeds, pumpkin and squash seeds (whole, roasted, without salt)1 oz (85 seeds) (28 g) · 126 kcal · protein 5.3 g · fiber 5.2 g42.4score
All 26 nuts and seeds
| # | Nuts and seeds | Serving | Calories (kcal) | Protein (g) | Fiber (g) | Magnesium (mg) | Vitamin E (mg) | Score | NRF9.3 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Seeds, sunflower seed kernels (dried) | 1 oz (28 g) | 166 | 5.3 | 2 | 86 | 9.97 | 67 | 67 |
| 2 | Seeds, chia seeds (dried) | 1 oz (28 g) | 138 | 4.8 | 9.8 | 93 | 0.14 | 64.9 | 65 |
| 3 | Nuts, almonds | 1 oz (23 whole kernels) (28 g) | 164 | 6.1 | 3.1 | 73 | 7.27 | 59 | 59 |
| 4 | Nuts, chestnuts (european, boiled and steamed) | 1 oz (28 g) | 37 | 0.6 | — | 15 | — | 55.4 | 55 |
| 5 | Seeds, hemp seed (hulled) | 1 oz (28 g) | 157 | 8.9 | 1.1 | 198 | 0.23 | 54.1 | 54 |
| 6 | Seeds, sesame seeds (whole, roasted and toasted) | 1 oz (28 g) | 160 | 4.8 | 4 | 101 | — | 53.6 | 54 |
| 7 | Seeds, flaxseed | 1 oz (28 g) | 151 | 5.1 | 6.6 | 105 | 0.09 | 47.9 | 48 |
| 8 | Nuts, almond butter (plain, without salt added) | 2 tbsp (32 g) | 196 | 6.7 | 3.1 | 86 | 5.33 | 45.6 | 46 |
| 9 | Seeds, sunflower seed butter (without salt) | 2 tbsp (32 g) | 197 | 5.5 | 1.8 | 100 | 7.32 | 45.4 | 45 |
| 10 | Seeds, pumpkin and squash seeds (whole, roasted, without salt) | 1 oz (85 seeds) (28 g) | 126 | 5.3 | 5.2 | 74 | — | 42.4 | 42 |
| 11 | Seeds, pumpkin and squash seed kernels (roasted, without salt) | 1 oz (28 g) | 163 | 8.5 | 1.8 | 156 | 0.16 | 41.7 | 42 |
| 12 | Nuts, hazelnuts or filberts (blanched) | 1 oz (28 g) | 178 | 3.9 | 3.1 | 45 | 4.96 | 37.7 | 38 |
| 13 | Seeds, sesame seed kernels (toasted, without salt added (decorticated)) | 1 oz (28 g) | 161 | 4.8 | 4.8 | 98 | 0.07 | 36 | 36 |
| 14 | Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat)) | 2 tbsp (28 g) | 170 | 5 | 2.6 | 99 | — | 28 | 28 |
| 15 | Nuts, mixed nuts (oil roasted, with peanuts, without salt added) | 1 oz (28 g) | 172 | 5.7 | 2 | 65 | 2.22 | 25.9 | 26 |
| 16 | Nuts, pine nuts (dried) | 1 oz (167 kernels) (28 g) | 191 | 4.5 | 1.1 | 58 | 2.65 | 25.3 | 25 |
| 17 | Nuts, walnuts (black, dried) | 1 oz (28 g) | 175 | 6.8 | 1.9 | 57 | 0.59 | 24.2 | 24 |
| 18 | Nuts, pistachio nuts (dry roasted, without salt added) | 1 oz (49 kernels) (28 g) | 162 | 6 | 2.9 | 31 | 0.62 | 23.1 | 23 |
| 19 | Nuts, brazilnuts (dried, unblanched) | 1 oz (6 kernels) (28 g) | 187 | 4.1 | 2.1 | 107 | 1.6 | 20.9 | 21 |
| 20 | Nuts, cashew nuts (raw) | 1 oz (28 g) | 157 | 4.9 | 1.2 | 71 | 0.26 | 20.8 | 21 |
| 21 | Nuts, cashew butter (plain, without salt added) | 2 tbsp (32 g) | 188 | 5.6 | 0.6 | 83 | — | 16.5 | 16 |
| 22 | Nuts, pecans (dry roasted, without salt added) | 1 oz (28 g) | 201 | 2.7 | 2.7 | 37 | 0.37 | 11.9 | 12 |
| 23 | Nuts, macadamia nuts (dry roasted, without salt added) | 1 oz (10-12 kernels) (28 g) | 204 | 2.2 | 2.3 | 33 | 0.16 | 5.1 | 5 |
| 24 | Nuts, formulated (wheat-based, all flavors except macadamia, without salt) | 1 oz (28 g) | 183 | 3.7 | 1.5 | 17 | — | 4.8 | 5 |
| 25 | Nuts, pilinuts (dried) | 1 oz (15 kernels) (28 g) | 204 | 3.1 | — | 86 | — | -2.8 | -3 |
| 26 | Nuts, coconut meat (dried (desiccated), toasted) | 1 oz (28 g) | 168 | 1.5 | — | 26 | — | -24.2 | -24 |
How the score works. Score = NRF9.3 nutrient density per 100 kcal (sum of %DV for protein, fiber, vitamins A, C and E, calcium, iron, potassium and magnesium, each capped at 100%, minus %DV for saturated fat, added sugars (total sugars used as a proxy) and sodium). Per-100 kcal scoring favours foods that deliver nutrients for few calories; a food's absolute amounts per serving are in the table. Items are from USDA FoodData Central SR Legacy (2018) and reflect the products USDA analysed; current retail formulations may differ. Full methodology.
Frequently asked questions
What is the healthiest nuts and seeds?
By nutrient density per 100 calories (NRF9.3) Seeds, sunflower seed kernels (dried) ranks first of 26 nuts and seeds in the USDA database, with 166 calories per 1 oz. Seeds, chia seeds (dried) and Nuts, almonds follow. The score rewards protein, fiber, vitamins and minerals and penalises saturated fat, sugar and sodium.
How are these nuts and seeds ranked?
Nuts and seeds ranked per ounce by nutrient density per 100 calories (NRF9.3). All are calorie-dense, so the ranking rewards those with the most protein, fiber, magnesium, iron and vitamin E per calorie: pumpkin seeds, chia, flax, sunflower seeds and almonds. Every value comes from USDA FoodData Central; see the methodology page for the formula.
Which nuts and seeds should I avoid?
Nuts, coconut meat (dried (desiccated), toasted) ranks last of 26 on this measure, with 168 calories per 1 oz. 'Last' here means lowest nutrient density per calorie, not that a food is harmful.
Other categories
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Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.