Which Nut is Lowest in Fat? The Surprising Truth Revealed

November 21, 2025 •

3 min read

While most nuts are celebrated for their healthy fats, one stands apart for its notably low-fat content: the chestnut. This starchy and low-fat option defies the high-fat reputation of most other nuts, offering a unique nutritional profile that is perfect for weight-conscious individuals and those seeking a low-fat diet.

Quick Summary

Chestnuts are definitively the lowest-fat nut, while options like pistachios and cashews also offer relatively lower fat content compared to macadamias or pecans. The article examines the fat and calorie profiles of various nuts, detailing specific nutritional benefits and offering a comparative table for easy reference.

Key Points

Chestnuts are the lowest fat nut: With less than 1 gram of fat per ounce, chestnuts are a low-fat, starchy alternative to traditional nuts.
Pistachios are a moderate, healthy choice: Offering fewer calories and less fat than many other nuts, pistachios provide a wealth of antioxidants and potassium.
Cashews are low in saturated fat: Known for their creamy texture, cashews are a good source of minerals and have a favorable fat profile compared to higher-fat varieties.
All nuts contain healthy unsaturated fats: Regardless of their overall fat content, most nuts are high in heart-healthy unsaturated fats, which can help lower cholesterol.
Portion control is crucial: Even with lower-fat nuts, moderation is important, as all nuts are calorie-dense. A one-ounce serving is typically recommended.
Processing affects absorption: Consuming nuts whole can lead to less fat absorption compared to highly processed forms like butters, as some of the fat and calories are excreted.
Consider the overall nutrient profile: Don't judge a nut solely on its fat content. Evaluate other benefits like protein, fiber, and vitamins to make the best dietary choice.

Chestnuts: The Ultimate Low-Fat Nut

Coming in at just a fraction of the fat found in other popular nut varieties, the chestnut (Castanea sativa) is the clear winner for anyone seeking the lowest-fat nut. Unlike most nuts, which are rich in oils, chestnuts are primarily made up of starchy carbohydrates and water. A 100-gram serving of raw chestnuts contains only about 0.7 grams of fat, with negligible saturated fat. This low-fat content makes them a unique and highly versatile addition to a healthy diet.

Historically, chestnuts have been a staple food in many parts of the world, prized for their ability to be ground into flour. They are also packed with antioxidants and vitamin C, nutrients not commonly found in high concentrations in other nuts.

Runners-Up: Pistachios and Cashews

While chestnuts hold the top spot, other nuts offer a moderate fat content that is still considerably lower than their high-fat counterparts. Both pistachios and cashews provide a great balance of flavor and nutrients without an overwhelming fat load.

Pistachios

Pistachios are known for their vibrant green color and distinctive flavor. An ounce of shelled pistachios contains around 13 grams of fat, making them a respectable lower-fat choice. They are also a nutritional powerhouse, providing a significant amount of antioxidants, potassium, and plant sterols that support cardiovascular health. The act of shelling pistachios can also slow down your eating, contributing to better portion control and weight management.

Cashews

Cashews are famous for their creamy texture and mild taste, making them a popular ingredient in both sweet and savory dishes. With approximately 12 grams of fat per ounce, cashews are another excellent option for those monitoring their fat intake. They are a valuable source of magnesium, iron, and zinc, and their fat profile is predominantly monounsaturated, which is beneficial for heart health.

A Comparison of Fat and Nutritional Content

To help you make an informed decision, here is a detailed comparison of the fat, calorie, and key nutrient profiles of several popular nuts per one-ounce (28-gram) serving. Raw, unsalted versions are used for the most accurate comparison.


Nut	Total Fat (g)	Saturated Fat (g)	Calories	Protein (g)	Key Health Benefit
Chestnuts	~0.7	~0.1	~59	~1.0	Rich in Vitamin C, high in fiber
Cashews	12	2.2	157	5.2	Rich in magnesium and zinc
Pistachios	13	1.6	159	5.8	High in antioxidants and potassium
Almonds	14	1.1	164	6.0	Excellent source of Vitamin E
Hazelnuts	17	1.2	178	4.2	High in monounsaturated fats
Walnuts	18	1.7	183	4.3	Top source of plant-based omega-3s
Pecans	20	1.8	196	2.6	Rich source of zinc and plant sterols
Macadamias	21	3.6	204	2.2	Highest in monounsaturated fats

Note: Nutritional information can vary slightly based on processing and source. Values are approximate per 28g serving.

The Low-Fat Benefits of Nuts

Choosing nuts with a lower fat content can be a beneficial strategy for those managing their weight or simply aiming for a less calorie-dense snack. Despite their fat, all nuts offer valuable nutrients, but focusing on lower-fat options like chestnuts, pistachios, and cashews allows for a nutrient-dense snack without a large calorie expenditure.

Support for Weight Management: The protein and fiber in nuts can increase feelings of fullness, which helps in controlling overall calorie intake. Studies have shown that regular, moderate nut consumption does not lead to weight gain and may even help with weight loss.
Heart-Healthy Fats: The fat in nuts, even those with higher fat content, is predominantly unsaturated fat. These healthy fats help to lower bad (LDL) cholesterol and reduce inflammation, benefiting heart health. Low-fat varieties simply provide these benefits in a less calorie-dense package.
Nutrient-Dense Snacks: Nuts offer an abundance of vitamins, minerals, and antioxidants. Opting for lower-fat nuts ensures you receive these essential nutrients without over-consuming fat, especially for those with specific dietary goals.

The Bottom Line on Choosing Your Nuts

While the chestnut is unequivocally the nut lowest in fat, your best choice ultimately depends on your overall dietary goals. For an extremely low-fat, high-fiber, and starchy option, chestnuts are unmatched. However, if you are looking for a complete protein source and heart-healthy unsaturated fats, pistachios and cashews are excellent choices. Moderation is key regardless of the nut chosen, as all nuts are calorie-dense. Choosing unsalted, raw, or dry-roasted nuts is always the healthiest approach.

For more information on the health benefits of various foods, including nuts, consider exploring reputable resources like the Mayo Clinic's nutrition guides (https://www.mayoclinic.org/).

Frequently Asked Questions

The chestnut has the lowest fat content of all common nuts, containing less than 1 gram of fat per one-ounce serving.

Pistachios are considered a moderate-fat nut, but they have less fat and fewer calories per serving compared to many other nuts like walnuts or macadamias.

Cashews have a moderately lower fat content than many nuts, with a significant portion of their fat being heart-healthy monounsaturated fat.

Dry roasting does not significantly alter the inherent fat content of nuts. However, roasting with added oils can increase both the fat and calorie count.

No, higher-fat nuts like macadamias are not unhealthy. Their fat content is primarily heart-healthy unsaturated fat, though they are more calorie-dense, so moderation is key.

Nuts, including lower-fat varieties, can aid in weight loss by increasing feelings of fullness due to their protein and fiber content, which helps manage overall calorie intake.

While most nuts are beneficial, walnuts are particularly noted for their high content of plant-based omega-3 fatty acids, which are excellent for heart health.