Which Nuts Are High in Oil? Your Guide to Fatty Nut Contents

November 3, 2025 •

3 min read

Did you know some nuts are over 70% oil by weight, making them some of the plant kingdom's most calorie-dense foods? This guide explores which nuts are high in oil and how their specific fat compositions offer unique flavor profiles and health benefits.

Quick Summary

An overview of nuts with the highest oil content, including macadamia, pecan, and pine nuts, examining their nutritional value, fat types, and practical uses.

Key Points

Macadamia Nuts Are Oil Kings: Macadamia nuts boast the highest oil content, reaching up to 78% of their weight, making them exceptionally rich.
Pecans and Walnuts are Top Tier: Both pecans and walnuts are also significantly high in oil, with percentages ranging between 60% and 75%, depending on the variety.
Different Fats, Different Benefits: The primary fat type varies; macadamias are rich in monounsaturated fats, while walnuts contain abundant polyunsaturated fats, including omega-3s.
Ideal for Specialty Oils: High-oil nuts are the primary source for producing flavorful, high-quality oils used in gourmet cooking, dressings, and cosmetics.
Culinary and Cosmetic Versatility: Beyond food, the oils from these nuts are used in the cosmetics industry for their moisturizing properties.
Proper Storage is Key: High oil content means these nuts can go rancid faster; proper storage in a cool, dark place or refrigeration is essential.
Fat Content Influences Cooking: Due to varying fat types, some nut oils (like macadamia) are better for cooking, while others (like walnut) are best as finishing oils.

Most nuts contain significant amounts of oil, contributing to their richness and nutritional value. The fat is primarily healthy monounsaturated (MUFA) and polyunsaturated (PUFA) fats, which offer various health benefits. However, the total oil content and specific fatty acid composition vary significantly among different types, impacting both their flavor and how they are best used.

The Oiliest Nuts by Content

Certain nuts are particularly prized for their high fat-to-weight ratio, making them excellent sources for culinary and cosmetic oils. The following nuts consistently top the charts for oil content:

Macadamia Nuts: The undisputed champion of high oil content, with some varieties containing up to 78% oil by weight. This rich, buttery nut is predominantly made up of monounsaturated fats, providing excellent oxidative stability.
Pecan Nuts: Pecans are another heavyweight, typically containing between 60% and 75% oil, depending on the cultivar. Pecan oil is valued in cooking for its delicate, nutty flavor.
Pine Nuts: These small but mighty nuts have an oil content that can range from 50% to over 70%. Pine nut oil is noted for its high levels of pinolenic acid, a unique fatty acid with potential health benefits.
Brazil Nuts: With oil content sometimes exceeding 65%, Brazil nuts are a nutrient-dense food with a diverse fatty acid profile. They are also exceptionally rich in selenium.
Hazelnuts: Hazelnuts typically contain 50-65% oil, rich in monounsaturated fats similar to olive oil. This gives hazelnut oil good heat stability and a pleasant flavor.
Walnuts: Containing around 60-65% oil, walnuts are most notable for their high level of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. This oil is more sensitive to heat and light, making it ideal for dressings rather than high-heat cooking.

Health Benefits of High-Oil Nuts

The high oil content in these nuts is not a dietary drawback but a key source of essential nutrients. Monounsaturated and polyunsaturated fats support heart health by lowering "bad" LDL cholesterol and raising "good" HDL cholesterol. Furthermore, these fats help reduce inflammation, a factor in many chronic diseases. The specific fatty acids found in nuts like walnuts (omega-3) and pine nuts (pinolenic acid) offer additional benefits for brain function and appetite control, respectively.

Culinary and Cosmetic Uses

Beyond snacking, the oil-rich nature of these nuts makes them versatile ingredients. High-quality, cold-pressed nut oils are used in gourmet cooking for their distinct flavors, adding depth to salads, dressings, and baked goods. Macadamia oil, with its high smoke point, is suitable for light cooking, while walnut oil is best used as a finishing oil. The oils are also a staple in the cosmetics industry for their moisturizing and emollient properties, used in creams, lotions, and hair care products.

Choosing and Storing High-Oil Nuts

Due to their high fat content, these nuts are more susceptible to rancidity. Proper storage is crucial to preserve their flavor and health benefits.

Buy fresh: Look for nuts that are plump and have a fresh aroma. Avoid nuts that appear shriveled or have a stale, 'off' smell.
Choose unsalted and raw: Opting for raw, unsalted nuts gives you the purest form of their oil and avoids unnecessary sodium.
Refrigerate or freeze: Store high-oil nuts in an airtight container in the refrigerator to prolong their shelf life. For longer storage, the freezer is an excellent option.
Consider dry roasting: If you prefer the flavor of roasted nuts, dry roasting is a good choice as it adds flavor without adding extra oil.

Comparison of High-Oil Nuts


Nut Type	Typical Oil Content	Primary Fat Type	Best Culinary Use	Oxidative Stability
Macadamia	70-78%	Monounsaturated	Baking, Light Cooking	Very High
Pecan	60-75%	Monounsaturated	Baking, Dressings	Good
Pine Nut	50-70%	Polyunsaturated	Pesto, Garnishes	Lower
Brazil Nut	60-68%	Monounsaturated/Polyunsaturated	Snacking, Desserts	Varies
Hazelnut	50-65%	Monounsaturated	Confectionery, Dressings	High
Walnut	60-65%	Polyunsaturated (Omega-3)	Dressings, Finishing Oil	Lower

Conclusion

While all nuts contain some fat, nuts such as macadamia, pecan, and pine nuts stand out for their exceptionally high oil content. This is not only a source of rich flavor but also a dense package of healthy mono- and polyunsaturated fats that contribute positively to cardiovascular health and overall well-being. Choosing the right nut for your needs, whether for a heart-healthy snack or a gourmet oil, depends on its unique fatty acid profile and properties. By understanding which nuts are high in oil, you can make more informed decisions to enjoy their many benefits.

For more information on the heart-healthy aspects of nuts, consult this guide from the Mayo Clinic: Nuts and your heart: Eating nuts for heart health.

Frequently Asked Questions

Macadamia nuts generally contain the highest oil content, with some varieties reaching up to 78% oil by weight. They are followed closely by pecans and pine nuts.

Nuts with high oil content are calorie-dense but are rich in healthy fats, fiber, and nutrients. When consumed in moderation as part of a balanced diet, these healthy fats can support heart health and satiety, and are not considered unhealthy.

Yes, factors like the specific cultivar, growing conditions, harvest time, and processing methods can all influence the oil content and fatty acid composition of nuts.

Yes, oils from high-oil nuts like macadamia, hazelnut, and walnut are used for cooking and dressings. It is important to note the oxidative stability, as some, like walnut oil, have a lower smoke point and are better for low-heat applications.

The fat in high-oil nuts is primarily composed of healthy unsaturated fats. This includes monounsaturated fats (like in macadamia and hazelnuts) and polyunsaturated fats (like omega-3s in walnuts).

Beyond general heart health, high-oil nuts offer specific benefits. Walnuts are a rich source of plant-based omega-3s for brain health, while pine nut oil contains pinolenic acid, which may help regulate appetite.

To prevent rancidity, high-oil nuts should be stored in airtight containers in a cool, dark place or refrigerated. For longer storage, freezing can significantly extend their shelf life.