What Are The Healthy Nuts?

The USDA's Food Pyramid classifies nuts in both the protein food group and in the oil group, since they serve as a good source of essential oils. Determining which nuts are healthier than others depends upon the specific nutrient desired. In general nuts make a great snack choice that may reduce the risk for heart disease when consumed as part of a diet low in saturated fat and cholesterol, according to a qualified health claim approved by the FDA.

Protein

The human body needs protein to build and repair tissue, to provide energy and to supply amino acids needed to make enzymes and other proteins. The Institute of Medicine recommends protein accounts for 10 to 35 percent of an adult's daily calories. Peanuts, classified as a legume with other beans and peas instead of a tree nut, contain the highest amount of protein with 7.3 g in a 1 oz. serving. Almonds serve as a good source of protein with 6 g in each 1 oz. serving. Pistachios also contain 6 g of protein per 1 oz making them a good protein source. Macadamia nuts contain only 2 g of protein per 1 oz making them the least healthy nut based on protein content.

Vitamin E

Vitamin E serves as an antioxidant, meaning it helps to protect the cells in the body from damage caused by negatively charged particles produced as a result of reactions involving oxygen. Adults should consume 15 mg of vitamin E per day, or 22.4 IU -- International Units. Almonds are the healthiest nut when looking at vitamin E content, with 7.4 mg per 1 oz. serving, which accounts for 50 percent of the daily recommended intake. A 1 oz. serving of peanuts contains 2.3 mg of vitamin E, nearly 25 percent of the daily recommended intake. Other nuts considered healthy for their vitamin E content include hazelnuts and pine nuts.

Saturated Fat

Nuts contain a significant amount of fat which explains why you should only consume a handful of nuts per day. The majority of the fat in nuts is classified as unsaturated fat, which the American Heart Association considers the healthy fat because it helps to lower blood cholesterol levels therefore reducing the risk for heart disease. Some nuts contain more saturated fat -- the unhealthy fat -- than others, making them a less healthy choice. A 1 oz. serving of Brazil nuts contains 4 g of saturated fat, making it the least healthy nut choice. Macadamia nuts contain 3.5 g of saturated fat per 1 oz. serving and cashews contain 3 g per 1 oz. All of the other tree nuts and peanuts contain between 1 and 2 g of saturated fat.

Essential Fatty Acids

Nuts serve as a good source of omega-3 fatty acids, also known as the polyunsaturated fatty acids. Omega-3 fatty acids play a vital role in normal growth and development, brain function and may help reduce inflammation which can reduce the risk for chronic diseases like heart disease. The healthiest nuts in relation to these essential fatty acids include pine nuts with 10 g of polyunsaturated fats and walnuts with 13 g of polyunsaturated fats. The lowest concentration and therefore the least healthy nut for essential fatty acids are macadamia nuts.