The Healthiest Nuts Ranked (2026) | Comparison
Which nut is healthiest? We ranked baru, almonds, walnuts and cashews by protein, fiber, calories and antioxidants per 100g — with sources.
🌰 Baru
Highest fiber + protein combo, wild-harvested, no plantations.
🥜 Almonds
Strong protein and vitamin E. Mass-farmed, high water use.
🌰 Walnuts
Best plant omega-3 (ALA). Highest calories, lowest fiber here.
🥜 Cashews
Creamy and popular, but lowest fiber and highest carbs.
Per 100g. Sources: USDA FoodData Central & Embrapa (Brazil).
Frequently asked questions
Which nut is the healthiest overall?
By a combined score of protein, fiber, calorie density and antioxidants per 100g, baru nuts rank first. Almonds are a close second on protein and vitamin E.
Which nut has the most protein?
Baru nuts lead with ~26g protein per 100g, followed by almonds (~21g), cashews (~18g) and walnuts (~15g).
Which nut has the most fiber?
Baru (~13g) and almonds (~12g) per 100g. Walnuts (~7g) and cashews (~3g) are significantly lower.
Which nut is best for weight loss?
Baru: lowest calories per 100g of the four (502 kcal) plus the highest fiber, which improves satiety. Portion control still matters.
Which nut is best for heart health?
Walnuts for plant omega-3 (ALA). Baru and almonds for monounsaturated fat plus antioxidants that support cholesterol balance.
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