1st Place: Macadamia Nuts
Macadamia nuts are considered one of the best table nuts in the world. They contain a high amount of oil, making them quite calorie-dense. Rich in nutrients, they have an oil content of 70%–79%, especially high in monounsaturated fatty acids like oleic and palmitic acids. The ratio of unsaturated to saturated fats is 6.2 in the shell-hard variety and 4.8 in the shellless variety. They contain 9% protein and are also rich in calcium, phosphorus, iron, vitamins B1 and B2, and all eight essential amino acids. Macadamia nuts have a crispy, smooth texture and a unique buttery aroma, offering a flavor and mouthfeel superior to cashews.
2nd Place: Cashews
One of the world’s famous four major dried fruits, cashews are highly nutritious. They contain up to 47% fat, 21.2% protein, and 22.3% carbs, along with various vitamins such as A, B1, B2, and minerals like manganese, chromium, magnesium, and selenium, which have antioxidant, anti-aging, anti-tumor, and cardiovascular benefits. Most of the fat is monounsaturated, with oleic acid accounting for 67.4% and linoleic acid 19.8%. They are good for managing high cholesterol and coronary heart disease.
3rd Place: Hazelnuts
Hazelnuts have a delicious taste and are very nutritious. The kernel oil content ranges from 47% to 68%, with 23% protein, 56%–65% fat, and 6.6% starch. They also contain vitamins A, B, E, and minerals like iron and calcium. Their nutritional value is twice that of bread and one and a half times that of pork. Hazelnuts are used in sweets, confections, medicine, and flavorings. Extracts from hazelnuts possess anti-inflammatory, preservative, and vasodilating properties, useful in treating hypertension and arteriosclerosis. Hazelnut oil is excellent for cooking and industrial use, and the by-product can be used as feed or fertilizer. Interestingly, hazelnut leaves, bark, and kernels have been found to contain Paclitaxel (Taxol), a known anti-cancer compound.
4th Place: Chestnuts
Often called the “King of Dried Fruits,” chestnuts are highly nutritious. They contain a wealth of unsaturated fats and vitamins that help prevent and treat hypertension, coronary artery disease, and arteriosclerosis. They are rich in sugars, fats, proteins, calcium, phosphorus, iron, potassium, and vitamins C, B1, and B2. Chestnuts also have medicinal value for conditions like indigestion, bleeding, and bloody stools. Their dietary fiber is soft, and if prepared without added sugar, even diabetics can enjoy them. They are beneficial for overall health and are especially good when cooked properly.
5th Place: Walnuts
Walnuts are considered one of the “Big Four” among renowned dried fruits alongside macadamia, cashews, and hazelnuts. Nut meat contains plenty of nutrients — about 15-20 grams of protein per 100 grams, and high in fat, with some carbohydrates. They’re rich in essential minerals like calcium, phosphorus, iron, as well as vitamins such as beta-carotene and riboflavin. Walnuts are believed to support brain health. The fruit is oval, about 5 centimeters in diameter, with a greenish-gray shell. Young nuts are hairy, while mature ones are smooth. Inside, the nut has a wrinkled oval shape with two grooves and a short, pointed end.
6th Place: Almonds
Almonds are rich in protein, fats, sugars, beta-carotene, B vitamins, vitamin C, vitamin P, calcium, phosphorus, and iron. The beta-carotene content rivals that of mangoes, and they are called the “anticancer fruit.” Almonds contain healthy fats that can lower cholesterol levels, making them beneficial for cardiovascular health. Traditional Chinese medicine also values almonds for moistening the lungs, stopping cough, and quenching thirst. Recent U.S. research indicates that replacing low-nutrient-density foods with almonds can help reduce blood cholesterol and improve heart health.
7th Place: Pistachios
Pistachio nuts are highly nutritious; per 100 grams, they contain 20 micrograms of vitamin A, 59 micrograms of folic acid, 3 milligrams of iron, 440 milligrams of phosphorus, 970 milligrams of potassium, and 270 milligrams of sodium, along with other minerals like calcium, niacin, and pantothenic acid.
Pistachios contain a rich amount of healthy fats and are known to promote digestion and ease constipation, aiding the body’s detoxification process. They are also used as a nourishing food and medicinal ingredient. With a sweet taste and no toxic effects, pistachios warm the kidneys, strengthen the spleen, help replenish deficiencies, regulate the middle burner, and improve qi flow. They are traditionally used to treat conditions such as neurasthenia, edema, anemia, malnutrition, and chronic diarrhea.