Almonds vs. Hazelnuts vs. Walnuts: Which Nut Is Truly the Healthiest?
An evidence-based breakdown of their nutritional profiles, health benefits, and best uses to help you choose the right nut for your needs.

Every time I’m in the nut aisle at the grocery store, my hand gravitates towards the same three bags: almonds, hazelnuts, and walnuts. And every single time, I find myself wondering, “Which one of these is truly the healthiest?”
You’ve probably asked yourself the same question. With conflicting nutrition advice online and endless claims about superfoods, it’s hard to know which nut deserves space in your pantry.
This guide settles the debate. I’ll compare the nutritional value, specific health benefits, and practical uses of all three nuts so you can make an informed choice based on your personal health goals.
At a Glance: A Nutritional Showdown
Before we dig into the details, here’s how these nuts stack up nutritionally per 1-ounce (28g) serving:
Nutrient | Almonds | Hazelnuts | Walnuts |
---|---|---|---|
Calories | 164 | 178 | 185 |
Protein | 6 g | 4.2 g | 4.3 g |
Total Fat | 14.2 g | 17.2 g | 18.5 g |
Monounsaturated Fat | 8.8 g | 12.9 g | 2.5 g |
Polyunsaturated Fat | 3.5 g | 2.2 g | 13.4 g |
Omega-3 (ALA) | 0 g | 0.02 g | 2.5 g |
Carbohydrates | 6.1 g | 4.7 g | 3.9 g |
Fiber | 3.5 g | 2.7 g | 1.9 g |
Vitamin E | 7.3 mg (37% DV) | 4.3 mg (28% DV) | 0.7 mg (5% DV) |
Magnesium | 76 mg (19% DV) | 46 mg (11% DV) | 45 mg (11% DV) |
Calcium | 76 mg (8% DV) [1] | — | — |
Folate | — | 32 mcg [2] | — |
Thiamin (B1) | — | 12% DV [2] | — |
Phosphorus | — | — | 98 mg (10% DV) [3] |
Vitamin B6 | — | — | 8% DV [3] |
Key Takeaways
- Almonds lead in protein, fiber, vitamin E, magnesium, and calcium.
- Hazelnuts dominate in monounsaturated fats, folate, and thiamin.
- Walnuts excel in omega-3 fats, polyunsaturated fats, phosphorus, and vitamin B6.
The Contenders: A Deep Dive into Each Nut
Almonds: The Nutrient-Dense All-Rounder

Almonds come from the Prunus dulcis tree and have been cultivated for thousands of years across the Mediterranean and Middle East. Today, California produces approximately 80% of the world’s supply. [4]
Nutritional Highlights:
Almonds pack 6g of protein per ounce, making them the protein champion among tree nuts. They also deliver 3.5g of fiber, which supports digestive health and helps you feel full longer. The 7.3mg of vitamin E = 37% of your daily needs, acting as a powerful antioxidant that protects your cells from damage. [1] [5]
Their fat profile leans heavily toward monounsaturated fats (8.8g per ounce), the same heart-healthy fats found in olive oil and avocados.
Key Health Benefits:
Research from the American Heart Association shows that eating almonds regularly can lower LDL cholesterol (the bad kind) by 3-5% while maintaining HDL cholesterol (the good kind). [6] One study involving 65 adults with prediabetes found that consuming 20% of their calories from almonds improved insulin sensitivity by 30%. [7]
The fiber and protein combo makes almonds particularly effective for weight management. A 2015 study published in the Journal of the American Heart Association found that daily almond consumption reduced belly fat and waist circumference without participants reducing their overall calorie intake. [8]
Almonds also contain prebiotics (non-digestible fibers that feed beneficial gut bacteria). Research shows that eating 1.5 ounces of almonds daily can increase populations of healthy bacteria like Bifidobacterium and Lactobacillus. [9]
Hazelnuts: The Antioxidant Powerhouse

Hazelnuts (also called filberts) grow on trees in temperate climates, with Turkey producing approximately 60-70% of the global supply. [10] These round, sweet nuts have been consumed in Europe for over 9,000 years.
Nutritional Highlights:
Hazelnuts contain the highest concentration of monounsaturated fats among the three (12.9g per ounce). They provide 4.3mg of vitamin E and standout amounts of manganese (87% DV) and copper (24% DV), minerals that support bone health and energy production. [2] [11]
The antioxidant content in hazelnuts is impressive. They contain high levels of proanthocyanidins (plant compounds that protect cells from damage and reduce inflammation). [12]
Key Health Benefits:
A 2013 study in the European Journal of Clinical Nutrition demonstrated that eating hazelnuts reduced markers of oxidative stress by 23% after just four weeks. [12] This antioxidant activity helps combat inflammation throughout your body.
The monounsaturated fats in hazelnuts support cardiovascular health. Research involving over 9,000 participants found that people who ate nuts (including hazelnuts) at least twice weekly had a 13% lower risk of heart disease. [13]
Laboratory studies suggest hazelnut extracts may inhibit the growth of certain cancer cells, particularly in the colon. While human trials are limited, the high concentration of antioxidants and anti-inflammatory compounds shows promise. [14] (Ed. note: These are preliminary findings; more research is needed before making definitive claims.)
Vitamin E in hazelnuts protects skin cells from UV damage and supports collagen production, keeping your skin firm and reducing visible signs of aging. [15]
Walnuts: The Brain-Boosting Omega-3 King

Walnuts grow inside hard shells and are recognizable by their wrinkled, brain-like appearance. The English walnut (Juglans regia) is the most common variety consumed worldwide.
Nutritional Highlights:
Walnuts are the only nut with significant amounts of plant-based omega-3 fatty acids. At 2.5g of alpha-linolenic acid (ALA) per ounce, they provide more omega-3s than any other tree nut. [3] [16]
They contain the highest antioxidant levels among common nuts, with polyphenols (plant compounds that act as antioxidants and reduce inflammation) that give them twice the antioxidant power of almonds or hazelnuts. [17]
Key Health Benefits:
The omega-3 content makes walnuts stand out for brain health. A UCLA study found that higher walnut consumption was associated with improved cognitive test scores across all age groups. [18] Another trial showed that older adults eating walnuts daily experienced better memory and processing speed. [19]
“Can eating walnuts really make you smarter?” While no food creates instant intelligence, the omega-3s in walnuts support brain cell membrane function and reduce neuroinflammation, which protects cognitive function as you age. [20]
For heart health, walnuts are formidable. A meta-analysis of 26 clinical trials found that eating walnuts significantly lowered total cholesterol, LDL cholesterol, and triglycerides. [21] The omega-3s also help reduce blood pressure and improve blood vessel function.
The anti-inflammatory effects extend throughout your body. One study measured inflammatory markers in 194 healthy adults and found that those who ate walnuts had 11.5% lower levels of C-reactive protein, a key inflammation marker. [22]
Emerging research suggests walnuts benefit your gut microbiome. A randomized controlled trial showed that eating 42g of walnuts daily increased beneficial bacteria populations and reduced secondary bile acids (substances produced by gut bacteria that may increase colon cancer risk when present in high amounts). [23]
Head-to-Head: Which Nut Wins for Your Health Goals?

For Heart Health
All three nuts support cardiovascular health, but walnuts and almonds take the lead. Walnuts’ omega-3 fatty acids reduce inflammation and improve blood vessel elasticity. [21] Almonds lower LDL cholesterol more effectively due to their combination of monounsaturated fats, fiber, and plant sterols (natural compounds that block cholesterol absorption in your intestines). [6]
Winner: Walnuts (by a narrow margin), with almonds as a close second.
For Weight Management
Despite being calorie-dense, almonds support weight loss better than the other two. Their 6g of protein and 3.5g of fiber per ounce increase satiety = you feel fuller longer and eat less throughout the day. [8]
Studies show that people who eat almonds don’t absorb all their calories. You only absorb about 80% of the calories listed on the label because some fat remains trapped in the nut’s cell walls during digestion. [24]
Winner: Almonds.
For Brain Function
This category has a clear champion. Walnuts provide 2.5g of omega-3 ALA per ounce, which your brain needs to build cell membranes and reduce inflammation. [18] [19] The high antioxidant content also protects brain cells from oxidative damage.
Winner: Walnuts.
For Antioxidant and Anti-Inflammatory Benefits
Both hazelnuts and walnuts excel here. Walnuts contain the highest total antioxidant capacity, while hazelnuts are rich in specific compounds like proanthocyanidins that combat oxidative stress. [12] [17]
If you’re dealing with chronic inflammation (which contributes to conditions like arthritis, diabetes, and heart disease), either nut makes an excellent choice.
Winner: Tie between hazelnuts and walnuts.
For Muscle Building and Recovery
Protein supports muscle repair and growth after exercise. Almonds deliver 6g of protein per ounce, 43% more than hazelnuts and 40% more than walnuts. [1]
While this isn’t a massive amount compared to animal proteins, almonds make a solid post-workout snack when paired with a carbohydrate source.
Winner: Almonds.
For Skin Health
Vitamin E protects your skin from free radical damage and supports collagen production. Almonds provide 37% of your daily vitamin E needs per ounce, compared to 28% from hazelnuts and just 5% from walnuts. [1] [2]
Both almonds and hazelnuts supply enough vitamin E to make a noticeable difference in skin health when eaten regularly.
Winner: Almonds, with hazelnuts as a strong second.
If You Could Only Choose One
“So if I had to pick just one nut and stick with it forever, which should it be?”
Based purely on nutritional completeness and breadth of health benefits, walnuts edge out the competition. Their omega-3 content is irreplaceable (you can’t get this nutrient profile from any other nut), they provide powerful anti-inflammatory benefits, they support both heart and brain health, and they deliver strong antioxidant protection. [16] [18] [21]
However, this recommendation comes with a caveat. If you have specific health goals, a different nut might serve you better. Someone focused on weight loss and muscle building would benefit more from almonds. Someone managing blood sugar or needing more calcium should also lean toward almonds. And someone prioritizing antioxidants with a preference for sweeter flavor might prefer hazelnuts.
The “one nut” scenario is hypothetical anyway. In real life, you have access to all three, and rotating them gives you the best of all worlds.
Potential Downsides and Considerations

The Danger of Overeating: What Happens at 30-40 Nuts Daily?
Here’s where portion control becomes critical. One ounce equals roughly 23 almonds, 21 hazelnuts, or 14 walnut halves. Eating 30-40 of any of these nuts means you’re consuming 2-3 servings, which translates to 330-555 calories just from nuts. [1] [2] [3]
While these are nutrient-dense calories, they add up fast. A person eating 40 almonds daily (about 1.7 ounces) consumes roughly 280 calories, 24g of fat, and 10g of protein from almonds alone. Over a week, that’s nearly 2,000 calories. If you’re not accounting for this in your total daily intake, you could gain about half a pound per week from the excess calories alone. [25]
Beyond weight gain, excessive nut consumption can cause digestive issues. The high fiber and fat content can lead to bloating, gas, diarrhea, or stomach cramps in people who suddenly increase their intake. [26] Some people also experience nausea when eating too many nuts in one sitting.
There’s also a concern about mineral imbalances. Nuts contain oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. Eating 2-3 servings daily significantly increases oxalate intake. [27]
The recommended amount: Stick to 1-1.5 ounces per day. This matches the serving size used in most research studies and provides health benefits without excessive calories. [28] If you find yourself regularly eating 30-40 nuts, you’re likely mindlessly snacking. Pre-portion your nuts into small containers or bags to prevent overconsumption.
Phytic Acid
All three nuts contain phytic acid, a compound that binds to minerals like iron, zinc, and calcium, reducing their absorption. Soaking nuts for 4-12 hours before eating breaks down some phytic acid and makes minerals more bioavailable. [29]
For most people eating a varied diet, this isn’t a concern. But if you rely heavily on nuts for minerals or have diagnosed deficiencies, soaking is worth the extra step.
Allergies
Tree nut allergies affect approximately 1.1% of the U.S. population and can cause severe reactions. [30] If you’ve never eaten these nuts, introduce them one at a time and watch for symptoms like itching, swelling, or difficulty breathing.
Cross-contamination during processing is common, so check labels carefully if you have allergies.
Calorie Density
At 164-185 calories per ounce, these nuts add up quickly. A handful while cooking, a few with lunch, some in your smoothie, and suddenly you’ve eaten 500+ calories without realizing it.
Measure your portions. One ounce = about 23 almonds, 21 hazelnuts, or 14 walnut halves. Pre-portioning into small containers prevents mindless overeating.
Cost and Availability
Prices vary by region and season. Almonds are typically the most affordable due to California’s massive production. Walnuts sit in the middle. Hazelnuts often cost more, especially outside of Turkey and Oregon (the main U.S. producer). [31]
Buying in bulk and storing nuts in your freezer extends their shelf life and saves money.
Medical Perspectives: Who Advises Caution with Nuts?
Most mainstream medical professionals support moderate nut consumption as part of a healthy diet. However, some physicians recommend limiting or avoiding nuts in specific medical situations.
Doctors treating patients with kidney disease or kidney stones often advise reducing nut intake. The high oxalate content in almonds and walnuts can worsen kidney stone formation in predisposed individuals. [27] Patients with existing kidney issues also need to monitor their phosphorus intake, and nuts contain significant amounts of this mineral. A nephrologist would typically assess each patient’s individual needs and provide tailored dietary guidance based on their kidney function and stone history. [33]
Physicians treating patients with diverticulitis sometimes recommend avoiding nuts during flare-ups, though this guidance has evolved. Older medical advice suggested nuts could get stuck in diverticula (small pouches in the colon) and cause inflammation. Recent research from 2008 published in JAMA found no evidence linking nut consumption to diverticulitis risk. [34] Many gastroenterologists now allow nuts in moderation even for patients with diverticular disease.
Some practitioners who specialize in elimination diets recommend temporarily removing nuts when investigating food sensitivities or following specific dietary protocols. These approaches lack strong clinical evidence for the general population but may be useful diagnostic tools for individuals with unexplained symptoms. [35]
The medical consensus remains clear: for the general population without allergies or specific medical conditions, moderate nut consumption (1-1.5 ounces daily) provides significant health benefits that far outweigh potential risks. [28]
Choosing Quality Nuts: What to Look For
Not all nuts are created equal. Quality varies significantly based on freshness, processing, and storage. Here’s how to select the best nuts:
Check the expiration date. Nuts contain oils that go rancid over time, creating an unpleasant bitter taste and potentially harmful compounds. Always choose packages with dates at least 6-12 months out. [36]
Smell before you buy. If buying from bulk bins, take a sniff. Fresh nuts smell mildly sweet and nutty. Rancid nuts smell like paint or nail polish remover. Any off odor means the oils have oxidized.
Look for uniform color. Quality nuts have consistent coloring without dark spots, which indicate mold or oxidation. Almonds should be light tan, hazelnuts should be golden brown, and walnut meats should be cream-colored (not dark brown or grey).
Choose raw or dry-roasted over oil-roasted. Oil-roasted nuts absorb additional fats during processing, increasing calories without adding nutritional value. Dry-roasting enhances flavor through the nuts’ own oils. [37]
Avoid added ingredients. The ingredient list should read “almonds” or “walnuts” or “hazelnuts.” Skip varieties with added vegetable oils, sugar, honey, or excessive salt. These additions turn healthy nuts into less healthy snacks.
Buy in-shell when possible. The shell protects nuts from light, air, and moisture, keeping them fresh longer. In-shell nuts also force you to slow down and eat more mindfully, reducing the chance of overconsumption.
Test the freshness at home. When you open a new package, taste one nut. It should taste clean, slightly sweet, and have a firm (not soft or rubbery) texture. Soft or chewy nuts indicate moisture damage.
Check for organic certification if avoiding pesticides. Conventional almonds undergo mandatory pasteurization in the U.S. using either steam heat or chemical fumigation. Organic almonds must use only steam pasteurization. [38] Walnuts and hazelnuts aren’t subject to the same federal requirements, but organic options ensure no synthetic pesticides were used during growing.
Buy from high-turnover stores. Nuts sit on shelves longer in small stores with low traffic. Shop at stores with high customer volume to ensure fresher inventory rotation.
Store your nuts properly after purchase. Keep them in airtight containers in the refrigerator (they’ll stay fresh for 6 months) or freezer (up to 1 year). Room temperature storage reduces shelf life to just 1-3 months. [39]
How to Incorporate Almonds, Hazelnuts, and Walnuts into Your Diet

Almonds:
- Snack on them raw or roasted (avoid varieties with added oils and salt)
- Spread almond butter on apple slices or whole-grain toast
- Use almond flour in place of wheat flour for lower-carb baking
- Slice them thin and add to salads for crunch
- Blend into smoothies for extra protein
Hazelnuts:
- Roast at 350°F for 10-15 minutes to intensify their sweet flavor
- Make homemade hazelnut spread (healthier than store-bought versions loaded with sugar)
- Add to coffee for a natural hazelnut flavor without syrups
- Chop and sprinkle over roasted vegetables
- Use in desserts paired with chocolate or fruit
Walnuts:
- Top your morning oatmeal or yogurt with chopped walnuts
- Toss them into green salads with vinaigrette
- Fold into banana bread or muffin batter
- Use crushed walnuts as a coating for baked fish or chicken
- Blend into pesto in place of pine nuts
The Verdict
After comparing nutritional profiles and health benefits, here’s the bottom line: there’s no single “healthiest” nut. Your best choice depends on your specific health goals.
Choose almonds if you’re focused on weight management, need more protein, or want to improve blood sugar control.
Choose hazelnuts if you’re looking to maximize antioxidant intake, support skin health, or simply prefer their sweet, buttery taste.
Choose walnuts if brain health is your priority, you need more omega-3s, or you want the most powerful anti-inflammatory effects.
My recommendation? Rotate all three throughout your week. Each brings unique nutrients to the table, and variety ensures you’re not missing out on any benefits. Mix them together for a trail mix, or dedicate different days to different nuts.
One ounce daily of any of these nuts will improve your health. The best nut is the one you’ll actually eat consistently.
Frequently Asked Questions (FAQ)
Is it healthy to eat nuts every day?
Yes. Multiple large-scale studies link daily nut consumption to reduced risk of heart disease, diabetes, and premature death. [28] The FDA allows manufacturers to claim that eating 1.5 ounces of most nuts daily may reduce heart disease risk when part of a diet low in saturated fat and cholesterol. [40]
Stick to 1-1.5 ounces per day to get the benefits without excessive calories.
What’s the difference between raw and roasted nuts?
Raw nuts retain slightly more heat-sensitive vitamins, but the difference is minimal. Dry-roasted nuts (without added oil) have concentrated flavors and crunchier textures without significant nutrient loss. [37]
Avoid nuts roasted in vegetable oils or heavily salted, as these add unnecessary calories and sodium.
What is a healthy daily serving of nuts?
One ounce (28g) is the standard serving size. This equals:
- 23 almonds
- 21 hazelnuts
- 14 walnut halves
This provides 160-185 calories and delivers most of the health benefits seen in research studies.
Which of these nuts is best for a keto or low-carb diet?
Walnuts contain the fewest net carbs at 2g per ounce (3.9g total carbs minus 1.9g fiber). Hazelnuts have 2g net carbs, while almonds have 2.6g net carbs. [1] [2] [3]
All three fit easily into keto macros, but walnuts and hazelnuts give you slightly more flexibility in your daily carb budget.
References
- [1] USDA FoodData Central – “Nuts, almonds” – 2019
- [2] USDA FoodData Central – “Nuts, hazelnuts or filberts” – 2019
- [3] USDA FoodData Central – “Nuts, walnuts, english” – 2019
- [4] Almond Board of California – “Almond Almanac 2023” – 2023
- [5] National Institutes of Health – “Vitamin E: Fact Sheet for Health Professionals” – 2021
- [6] American Heart Association – “Go Nuts (But Just a Little!)” – 2021
- [7] Journal of the American College of Nutrition – “Effects of Daily Almond Consumption on Cardiometabolic Risk” – 2015
- [8] Journal of the American Heart Association – “Effects of Almond Consumption on Metabolic Function” – 2015
- [9] Anaerobe – “Prebiotic effects of almonds and almond skins on intestinal microbiota” – 2014
- [10] International Nut and Dried Fruit Council – “Nuts & Dried Fruits Statistical Yearbook” – 2022
- [11] National Institutes of Health – “Copper: Fact Sheet for Health Professionals” – 2022
- [12] European Journal of Clinical Nutrition – “Effects of hazelnut consumption on blood lipids and oxidative stress” – 2013
- [13] Nutrients – “Tree Nut Consumption and Cardiovascular Disease Risk” – 2020
- [14] Food & Function – “Antiproliferative and pro-apoptotic activities of hazelnut” – 2015
- [15] Nutrients – “The Role of Vitamin E in Skin Health and Disease” – 2016
- [16] Nutrition Journal – “Alpha-linolenic acid: a plant omega-3 fatty acid” – 2004
- [17] Food Chemistry – “Antioxidant capacity of nuts” – 2006
- [18] The Journal of Nutrition, Health & Aging – “Walnut consumption and cognitive performance” – 2014
- [19] Nutrients – “Effects of Walnut Consumption on Cognitive Performance” – 2020
- [20] Advances in Nutrition – “Omega-3 Fatty Acids and Brain Health” – 2020
- [21] The American Journal of Clinical Nutrition – “Effects of walnut consumption on blood lipids” – 2018
- [22] Nutrients – “Walnuts and Inflammatory Biomarkers” – 2016
- [23] The Journal of Nutrition – “Walnuts Shape the Gut Microbiota” – 2018
- [24] The American Journal of Clinical Nutrition – “Discrepancy between measured and predicted energy from almonds” – 2012
- [25] Mayo Clinic – “Calorie counting: Counting calories to lose weight” – 2020
- [26] International Journal of Food Sciences and Nutrition – “Gastrointestinal tolerance of foods” – 2017
- [27] Urology – “Dietary factors and the risk of incident kidney stones” – 2014
- [28] BMC Medicine – “Nut consumption and mortality risk” – 2016
- [29] Journal of Food Science – “Effect of soaking on phytic acid content” – 2007
- [30] JAMA Network Open – “Prevalence and Severity of Food Allergies” – 2019
- [31] Agricultural Marketing Resource Center – “Hazelnuts Profile” – 2022
- [32] Reference removed – generalized medical perspective integrated into text
- [33] National Kidney Foundation – “Diet and Kidney Stones” – 2021
- [34] JAMA – “Nut, Corn, and Popcorn Consumption and Diverticular Disease” – 2008
- [35] Academy of Nutrition and Dietetics – “Elimination Diets for Food Allergies” – 2020
- [36] Journal of Food Science – “Lipid oxidation in nuts” – 2011
- [37] International Journal of Food Sciences and Nutrition – “Effect of roasting on phenolic content of nuts” – 2013
- [38] Almond Board of California – “Almond Pasteurization” – 2022
- [39] University of California – “Safe Methods for Storing Nuts” – 2019
- [40] U.S. Food and Drug Administration – “Qualified Health Claims: Letter of Enforcement Discretion – Nuts and Coronary Heart Disease” – 2003