The 5 Healthiest Nuts to Eat and Why (With Daily Amounts)

Not all nuts are created equal and while every nut offers genuine nutritional value, some stand out for specific health benefits backed by substantial research.

Whether your priority is heart health, brain function, weight management, or simply finding the most nutrient-dense snack for your daily routine, this guide ranks five of the healthiest nuts available, what makes each one special, and exactly how much to eat per day.

1. Almonds — Best for Heart Health and Vitamin E

Almonds are among the most extensively researched nuts for cardiovascular health. They are one of the richest dietary sources of vitamin E  a fat-soluble antioxidant that protects cells from oxidative damage — and multiple clinical studies have found that regular almond consumption is associated with reduced LDL cholesterol and improved lipid profiles.

Almonds also have the highest calcium content of any tree nut, supporting bone health. Daily amount: approximately 23 almonds (30g).

Choose raw almonds for the most versatile option — ideal for homemade almond milk, almond butter, or baking. Choose roasted almonds for a more intensely flavoured ready-to-eat snack.

2. Walnuts — Best for Brain Health and Omega-3s

Walnuts contain the highest plant-based omega-3 alpha-linolenic acid (ALA) content of any tree nut. Omega-3 fatty acids play an established role in supporting cognitive function and brain health, and walnuts are the only tree nut to receive a qualified health claim from the US Food and Drug Administration specifically for heart health.

Walnuts also contain a unique combination of antioxidants including melatonin and gamma-tocopherol. Daily amount: approximately 7 whole walnuts (28-30g).

Our natural blanched walnuts have had the bitter skin removed for a milder, creamier flavour — ideal for daily snacking, baking, and pairing with dates.

3. Pistachios — Best for Protein and Eye Health

Pistachios provide more protein per gram than almost any other nut — approximately 6g per 30g serving — making them one of the most efficient plant-based protein sources in snack form.

They also contain higher levels of lutein and zeaxanthin than most other tree nuts, carotenoid antioxidants specifically associated with eye health and reduced risk of age-related macular degeneration.

Despite their natural sweetness, pistachios have one of the lowest glycemic indices of any nut. Daily amount: approximately 30g, or about 49 pistachios.

Our roasted California pistachios are dry roasted and mildly salted — a satisfying, protein-rich snack with vibrant green kernels.

4. Cashews — Best for Minerals and Versatility

Cashews are one of the richest dietary sources of copper, providing roughly two-thirds of the recommended daily intake in a single 30g serving. Copper plays an essential role in iron metabolism and antioxidant enzyme function.

Cashews are also notably rich in magnesium a mineral many adults are chronically deficient in and approximately 75% of their fat content is unsaturated, heart-healthy fat. Daily amount: approximately 18 cashews (30g).

Choose raw cashews for cashew milk, cashew butter, and creamy dairy-free sauces. Choose roasted cashews for a satisfying, crunchy ready-to-eat snack.

5. Mixed Nuts — Best for Overall Nutritional Diversity

While each nut above has a specific strength, the broader research on nut consumption and health consistently points to variety as a key factor.

Different nuts contribute different minerals, antioxidants, and fat profiles almonds for vitamin E and calcium, walnuts for omega-3s, pistachios for protein and eye health, cashews for copper and magnesium.

Rotating between varieties, or combining a small handful of mixed nuts daily, provides broader nutritional coverage than relying on a single type. A combined daily serving of 30g across one or two varieties is a reasonable target for most adults.

Daily Amounts Summary Table

Shop Premium Nuts Online in Hong Kong

At PRESTIGIOUS, we stock all the nuts covered in this guide — raw and roasted almonds from California, raw and roasted cashews from Vietnam, roasted pistachios from California, and natural blanched walnuts — all delivered across Hong Kong with free delivery on orders over HK$395.

Health Disclaimer: All health benefit statements and daily serving amounts in this post are based on general published nutritional science. They are general guidance, not medical advice. Individuals with tree nut allergies should not consume any of the nuts mentioned. Individuals with specific health conditions should consult a qualified healthcare provider regarding dietary recommendations.