14 Best Raw Nuts for People Seeking Healthy Snacks

Nuts have long been recognized as one of the healthiest snack options due to their impressive nutritional profile. Raw nuts, in particular, are packed with a variety of essential nutrients like healthy fats, protein, fiber, vitamins, and minerals. Consuming raw nuts can contribute to heart health, weight management, and even support brain function. While nuts are calorie-dense, they are also nutrient-dense, making them a satisfying and nutritious snack option for people looking to improve their overall health.

When choosing nuts, opting for raw versions means you’re getting all the natural nutrients without any added salt, sugar, or unhealthy fats that can be found in processed, roasted, or flavored varieties. In this article, we’ll explore the 14 best raw nuts for people seeking healthy snacks, outlining their specific health benefits and why they deserve a place in your diet.

1. Almonds

Almonds are one of the most popular and versatile raw nuts available, known for their rich content of vitamin E, magnesium, and fiber. A one-ounce serving (about 23 almonds) contains approximately 160 calories, 6 grams of protein, 14 grams of fat (mostly healthy monounsaturated fats), and 3.5 grams of fiber.

Health Benefits:

• Heart Health: Almonds are high in monounsaturated fats, which help lower LDL (bad) cholesterol and reduce the risk of heart disease.
• Skin Health: Thanks to their high vitamin E content, almonds help protect skin cells from oxidative damage and support healthy, glowing skin.
• Weight Management: The combination of fiber, protein, and healthy fats in almonds helps promote satiety, making them a great snack for weight management.

Almonds can be enjoyed on their own, blended into smoothies, or sprinkled on salads for added crunch and nutrition.

2. Walnuts

Walnuts are often praised for their high content of omega-3 fatty acids, making them an excellent choice for supporting brain health and heart health. One ounce of walnuts (about 14 halves) provides 185 calories, 4 grams of protein, and 18 grams of fat, primarily in the form of healthy polyunsaturated fats.

Health Benefits:

• Brain Health: Walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports cognitive function and may reduce the risk of neurodegenerative diseases.
• Anti-Inflammatory Properties: The polyphenols and omega-3s in walnuts help reduce inflammation in the body, which is linked to chronic diseases such as heart disease and arthritis.
• Heart Health: Walnuts have been shown to improve cholesterol levels and reduce blood pressure, contributing to overall cardiovascular health.

Add walnuts to oatmeal, yogurt, or eat them on their own as a satisfying snack to boost brain and heart health.

3. Cashews

Cashews are a creamy, slightly sweet nut that is high in healthy fats, magnesium, and iron. A one-ounce serving of cashews (about 18 nuts) contains 157 calories, 5 grams of protein, and 12 grams of fat. Cashews are particularly rich in copper, which is essential for energy production and maintaining healthy blood vessels.

Health Benefits:

• Bone Health: Cashews are an excellent source of magnesium, which plays a crucial role in maintaining healthy bones and teeth.
• Heart Health: Like almonds and walnuts, cashews are rich in monounsaturated fats, which are heart-healthy and help lower cholesterol.
• Eye Health: Cashews contain small amounts of lutein and zeaxanthin, antioxidants that are important for eye health and may reduce the risk of age-related macular degeneration.

Enjoy raw cashews as a snack, blend them into creamy sauces, or add them to stir-fries for a nutrient boost.

4. Pistachios

Pistachios are a delicious and nutrient-dense nut known for their bright green color and unique flavor. A one-ounce serving of pistachios (about 49 nuts) contains 159 calories, 6 grams of protein, 13 grams of fat, and 3 grams of fiber. Pistachios are also one of the lowest-calorie nuts, making them a great option for snacking.

Health Benefits:

• Weight Management: Pistachios are one of the few nuts that contain more protein and fiber than fat, making them more filling and a good choice for weight control.
• Heart Health: Pistachios are rich in phytosterols, which can help reduce cholesterol levels and improve heart health.
• Antioxidant Support: Pistachios are high in antioxidants, such as vitamin E and polyphenols, which help protect cells from oxidative stress.

Pistachios make a great portable snack and can be added to salads, yogurt, or grain bowls for extra crunch and nutrition.

5. Brazil Nuts

Brazil nuts are best known for being an incredibly rich source of selenium, a mineral that plays a crucial role in immune function and thyroid health. Just one or two Brazil nuts can provide the recommended daily amount of selenium. A one-ounce serving (about 6 nuts) contains 187 calories, 4 grams of protein, and 19 grams of fat.

Health Benefits:

• Thyroid Function: Selenium is critical for the production of thyroid hormones, which regulate metabolism and energy levels.
• Antioxidant Protection: Selenium is a powerful antioxidant that helps protect cells from oxidative damage and reduces the risk of chronic diseases.
• Brain Health: Regular consumption of Brazil nuts has been linked to improved cognitive function and a reduced risk of neurodegenerative diseases.

Due to their high selenium content, it’s important to consume Brazil nuts in moderation—just one or two per day can provide significant health benefits.

6. Hazelnuts

Hazelnuts are a delicious nut that pairs well with both sweet and savory dishes. A one-ounce serving (about 21 nuts) contains 178 calories, 4 grams of protein, and 17 grams of fat, most of which are heart-healthy monounsaturated fats. Hazelnuts are also rich in vitamin E, which is beneficial for skin health and heart health.

Health Benefits:

• Heart Health: Hazelnuts help improve cholesterol levels and reduce inflammation, promoting overall cardiovascular health.
• Skin Health: The high vitamin E content in hazelnuts supports healthy skin by protecting against free radical damage and promoting skin cell repair.
• Brain Health: Hazelnuts contain vitamin B6, which is essential for neurotransmitter production and supports brain function.

Hazelnuts can be eaten raw as a snack, added to baked goods, or chopped and used as a topping for salads or oatmeal.

7. Macadamia Nuts

Macadamia nuts are rich, buttery nuts that are high in calories but also packed with healthy fats, particularly monounsaturated fats. A one-ounce serving of macadamia nuts (about 10-12 nuts) contains 204 calories, 2 grams of protein, and 21 grams of fat. Macadamia nuts are a good source of fiber, thiamine, and manganese.

Health Benefits:

• Heart Health: The high levels of monounsaturated fats in macadamia nuts help reduce LDL cholesterol and lower the risk of heart disease.
• Weight Management: While high in calories, macadamia nuts are rich in fiber and healthy fats, which promote satiety and can help with weight management when consumed in moderation.
• Bone Health: Macadamia nuts are a good source of phosphorus and magnesium, both of which are important for maintaining healthy bones.

Due to their rich texture, macadamia nuts can be eaten on their own or used in baking to add a buttery flavor to cookies and other desserts.

8. Pecans

Pecans are a classic nut often associated with sweet desserts like pecan pie, but they can also be enjoyed raw as a healthy snack. A one-ounce serving of pecans (about 19 halves) contains 196 calories, 3 grams of protein, and 20 grams of fat. Pecans are particularly high in antioxidants and are a good source of vitamin E and magnesium.

Health Benefits:

• Heart Health: Pecans are rich in monounsaturated fats and help lower LDL cholesterol, improving heart health.
• Antioxidant Power: Pecans are one of the highest-antioxidant nuts, which helps protect the body from oxidative damage and inflammation.
• Brain Health: Pecans contain choline, a nutrient that supports brain function and may reduce the risk of cognitive decline.

Pecans can be eaten raw as a snack, added to salads, or used in savory dishes like roasted vegetables or grain bowls.

9. Pine Nuts

Pine nuts are small, soft nuts that are commonly used in Mediterranean and Middle Eastern cuisine. A one-ounce serving contains 191 calories, 4 grams of protein, and 19 grams of fat. Pine nuts are a good source of vitamin K, magnesium, and iron.

Health Benefits:

• Heart Health: Pine nuts are rich in oleic acid, a monounsaturated fat that helps reduce cholesterol levels and promote cardiovascular health.
• Weight Management: The pinolenic acid in pine nuts has been shown to help suppress appetite, making them a useful snack for weight management.
• Bone Health: Pine nuts provide a good amount of vitamin K, which is important for maintaining bone density and preventing osteoporosis.

Pine nuts can be eaten raw, added to salads, or used to make pesto, a delicious and nutrient-dense sauce.

10. Chestnuts

Chestnuts are unique among nuts because they are relatively low in fat and calories but high in carbohydrates and fiber. A one-ounce serving of roasted chestnuts contains 70 calories, 1 gram of protein, and 0.6 grams of fat, making them one of the least calorie-dense nuts.

Health Benefits:

• Digestive Health: Chestnuts are high in fiber, which supports healthy digestion and promotes regular bowel movements.
• Antioxidant Protection: Chestnuts contain vitamin C and other antioxidants that help protect against oxidative stress.
• Weight Management: Due to their lower calorie and fat content, chestnuts can be a good option for individuals seeking a low-calorie, nutrient-dense snack.

Chestnuts can be roasted and eaten as a snack or used in stuffing, soups, and other savory dishes.

11. Peanuts

Although technically a legume, peanuts are often considered a nut due to their similar nutritional profile. A one-ounce serving of peanuts contains 161 calories, 7 grams of protein, and 14 grams of fat. Peanuts are an excellent source of niacin, folate, and manganese.

Health Benefits:

• Heart Health: Peanuts contain heart-healthy monounsaturated fats and help improve cholesterol levels.
• Brain Health: Peanuts are rich in niacin and vitamin E, both of which support cognitive function and may reduce the risk of neurodegenerative diseases.
• Weight Management: Peanuts are high in protein and fiber, which help keep you feeling full and satisfied, making them a good snack for weight control.

Enjoy raw peanuts as a snack, or add them to stir-fries, salads, or homemade peanut butter.

12. Chia Seeds

Chia seeds may be tiny, but they pack a nutritional punch. A one-ounce serving of chia seeds contains 138 calories, 5 grams of protein, and 9 grams of fat. Chia seeds are also an excellent source of omega-3 fatty acids, fiber, and calcium.

Health Benefits:

• Digestive Health: Chia seeds are incredibly high in fiber, which supports healthy digestion and promotes regular bowel movements.
• Heart Health: Chia seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports cardiovascular health.
• Bone Health: Chia seeds are high in calcium and magnesium, both of which are essential for maintaining strong bones.

Chia seeds can be added to smoothies, yogurt, oatmeal, or used to make chia pudding.

13. Flaxseeds

Flaxseeds are another nutrient-dense seed rich in omega-3 fatty acids, particularly ALA. A one-ounce serving contains 150 calories, 5 grams of protein, and 12 grams of fat. Flaxseeds are also high in lignans, which have antioxidant properties.

Health Benefits:

• Heart Health: Flaxseeds help lower blood pressure and improve cholesterol levels, supporting heart health.
• Digestive Health: Flaxseeds are high in soluble and insoluble fiber, which support healthy digestion and help prevent constipation.
• Hormonal Balance: Flaxseeds contain phytoestrogens, plant compounds that may help balance hormone levels in women.

Add ground flaxseeds to smoothies, oatmeal, or yogurt for a boost of fiber and omega-3s.

14. Hemp Seeds

Hemp seeds are a complete source of plant-based protein, containing all nine essential amino acids. A one-ounce serving of hemp seeds provides 166 calories, 10 grams of protein, and 14 grams of fat, primarily from heart-healthy omega-3 and omega-6 fatty acids.

Health Benefits:

• Muscle and Tissue Repair: Hemp seeds are an excellent source of protein, making them a great choice for muscle recovery and repair.
• Heart Health: The balanced ratio of omega-3 to omega-6 fatty acids in hemp seeds supports cardiovascular health and reduces inflammation.
• Digestive Health: Hemp seeds are high in fiber, promoting healthy digestion and regular bowel movements.

Hemp seeds can be sprinkled on salads, yogurt, or blended into smoothies for a protein-packed snack.

Conclusion

Raw nuts are a nutrient-dense, satisfying, and versatile snack option for people looking to maintain or improve their overall health. Each type of raw nut offers unique health benefits, from heart health and brain support to weight management and digestive health. While nuts are calorie-dense, they are packed with essential nutrients like healthy fats, fiber, protein, and a variety of vitamins and minerals.

When choosing nuts, it’s best to opt for raw, unsalted varieties to avoid excess sodium, sugar, or unhealthy fats. Incorporating a variety of these 14 best raw nuts into your diet can provide a range of health benefits and keep you feeling full and satisfied between meals. Whether eaten on their own, added to smoothies or salads, or used in cooking and baking, raw nuts are a delicious and wholesome way to snack your way to better health.