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Best Nuts by Nutrient Density
Discover the most nutrient-dense nuts ranked by their protein content, vitamin, and mineral density per 100 calories. This comprehensive ranking helps you choose nuts that provide the most nutritional value for your calorie intake.
| Rank | Food | Average | Daily Vitamins | Daily Minerals | Protein | Special Note | Portion Size |
|---|---|---|---|---|---|---|---|
| #1 | Brazil Nuts Exceptionally high in selenium, making them a standout choice for mineral intake | 7.2% | 1% | 19% | 2.2g | High intake of selenium! | 100 calories |
| #2 | Pine Nuts Rich in manganese and essential minerals | 6.1% | 2% | 14% | 2g | Nut highest in manganese | 100 calories |
| #3 | Hazelnut Good balance of vitamins and minerals | 6% | 4% | 12% | 2.4g | - | 100 calories |
| #4 | Almonds Excellent source of calcium and vitamin E | 5.6% | 5% | 9% | 3.7g | Nut highest in calcium and vitamin E | 100 calories |
| #5 | Peanuts Highest protein content among nuts | 5.5% | 5% | 8% | 4.6g | Not technically a nut but included | 100 calories |
| #6 | Cashews Rich in copper and essential minerals | 5.5% | 2% | 12% | 3.3g | Nut highest in copper | 100 calories |
| #7 | Pistachios Good balance of protein and nutrients | 5.3% | 5% | 8% | 3.6g | - | 100 calories |
| #8 | Walnuts Excellent source of omega-3 and omega-6 fatty acids | 4.3% | 2% | 9% | 2.3g | Nut highest in omega 3 and 6 | 100 calories |
| #9 | Pecans Good source of minerals | 3.6% | 2% | 8% | 1.3g | - | 100 calories |
| #10 | Macadamia Lower in protein but rich in healthy fats | 3% | 2% | 6% | 1.1g | - | 100 calories |
Last updated: March 3, 2025