Which Nuts Are Not Fatty? A Guide to Lower-Fat Nut Choices

November 3, 2025 •

3 min read

Studies show that while nuts are typically high in fat, varieties like chestnuts are remarkably low in total fat and calories, behaving more like a grain. For those watching their fat intake, knowing which nuts are not fatty is key to making informed and healthier snack choices.

Quick Summary

Chestnuts, cashews, and pistachios stand out as lower-fat choices, providing healthy unsaturated fats, fiber, and essential minerals that promote satiety and support overall health.

Key Points

Chestnuts are lowest in fat: Unlike other nuts, chestnuts are starchy and low in fat, making them the most calorie-efficient choice.
Pistachios are a lean option: These green nuts are lower in calories and fat compared to most nuts, while still providing protein and fiber.
Cashews contain less fat: Cashews have a lower total fat content than many nuts and are rich in healthy monounsaturated fats.
Healthy fats support weight loss: The unsaturated fats, protein, and fiber in nuts like almonds and peanuts promote fullness and aid in appetite control.
Portion control is vital: Even lower-fat nuts are calorie-dense, so sticking to a single portion size is key to managing fat and calorie intake.
Fat quality matters more than quantity: Most nuts contain healthy unsaturated fats that support heart health and should not be avoided simply due to their fat content.

All nuts contain a certain amount of fat, but the types of fat and overall caloric density vary significantly. The key is understanding that 'fatty' doesn't always equate to 'unhealthy' in the context of nuts, as most contain heart-healthy unsaturated fats. However, some nuts are distinctly lower in total fat than others, making them excellent options for calorie-conscious diets.

All Nuts Contain Healthy Fats, But Some Have Less

Most of the fats found in nuts are monounsaturated and polyunsaturated, which are beneficial for heart health and can help lower bad (LDL) cholesterol. These healthy fats, combined with protein and fiber, contribute to a feeling of fullness, which can help prevent overeating and aid in weight management. While all nuts have a place in a healthy diet, some provide these benefits with a lower total fat and calorie count, making them a top choice for those mindful of their fat intake.

Chestnuts: The Clear Low-Fat Winner

Chestnuts are the undisputed champions when it comes to low fat content among true nuts. Unlike their oilier counterparts, chestnuts are primarily composed of starchy carbohydrates and water, giving them a completely different nutritional profile. A single ounce of raw chestnuts contains only about 0.35 grams of fat, along with a good dose of fiber and even some vitamin C. Their milder flavor and texture also make them incredibly versatile in cooking.

Pistachios: The Green and Lean Snack

Pistachios are another excellent option for those seeking nuts that are not fatty. Per ounce, pistachios offer fewer calories and a lower total fat count than many other popular varieties. They also provide a generous amount of protein and fiber, helping to promote satiety. An added bonus is that shelling pistachios slows down the eating process, which can further help with portion control and mindful snacking.

Cashews: The Creamy, Lower-Fat Choice

For those who love a creamy texture, cashews are a satisfyingly rich nut that is still relatively lower in fat than many others, such as macadamias or pecans. Most of the fat in cashews comes from heart-healthy monounsaturated fatty acids. They are also a great source of minerals like magnesium, iron, and zinc. A handful of cashews can be a great way to satisfy a craving while getting a nutritional boost.

Almonds and Peanuts: Satiating and Versatile

While slightly higher in fat than cashews or pistachios, both almonds and peanuts (a legume nutritionally similar to nuts) are still excellent choices for a balanced diet. Almonds are packed with vitamin E, fiber, and protein, making them highly effective at curbing hunger. Peanuts are particularly rich in protein and folate, which contribute to their satiating power. As with any nut, portion control is key, but their nutritional benefits make them great for weight management.

Nutrient Comparison of Lower-Fat Nuts (per 1 ounce)


Nut Type	Total Fat (g)	Protein (g)	Fiber (g)
Chestnut (raw)	0.35	0.46	0.9
Pistachio	13	6	3
Cashew (dry roasted)	13.2	4.3	0.9
Peanut (raw)	14	7	2.4
Almond	14.1	5.8	3.5

Incorporating Lower-Fat Nuts into Your Diet

Snack Smart: Measure out a handful of pistachios, cashews, or almonds to enjoy as a satisfying snack between meals.
Add to Meals: Sprinkle chopped nuts over salads, yogurt, or oatmeal for added crunch and nutritional value. Chopped chestnuts can be added to stuffing or risotto.
Make Nut Butter at Home: Create your own unsalted nut butter from cashews or peanuts to control ingredients and avoid added sugars and oils.
Use in Cooking: Add cashews to stir-fries or curries for a creamy, rich texture without relying on higher-fat ingredients.

Conclusion

While the concept of finding nuts that are not fatty may seem like a contradiction, certain varieties stand out for their lower fat and calorie profiles. Chestnuts, with their starchy composition, are exceptionally low in fat, making them a unique option. Pistachios and cashews also offer less fat than many other nuts while still providing a wealth of heart-healthy nutrients. For weight management, the key is not to eliminate nuts entirely but to choose wisely and practice portion control. The benefits of their healthy fats, fiber, and protein make them a valuable and satisfying addition to any diet.

For more nutritional information on nuts, consult resources from reputable health institutions like the American Heart Association.

Frequently Asked Questions

No, not all nuts are equally fatty. While most common nuts have a high fat content, chestnuts are a notable exception, with a significantly lower fat and calorie count, behaving more like a grain.

The chestnut has the absolute lowest fat content of all nuts. It is primarily starchy and contains just a fraction of the fat found in almonds, walnuts, or macadamias.

Pistachios are a relatively low-fat option, containing fewer calories and fat per ounce compared to many other nuts. Their protein and fiber also help with satiety.

Cashews are among the lower-fat nuts, particularly when compared to macadamia nuts or pecans. The majority of their fat is heart-healthy unsaturated fat.

Nuts are calorie-dense due to their fat content, leading some to mistakenly believe they are unhealthy for weight management. However, the fats are mostly unsaturated and healthful, and when eaten in moderation, nuts can support weight loss by promoting fullness.

A standard serving is about one ounce (or a small handful). Using this guideline and choosing lower-fat varieties can help manage calorie and fat intake effectively.

There's no need to completely avoid higher-fat nuts. While macadamia nuts have one of the highest fat contents, their fat is largely heart-healthy monounsaturated fat. The key is to enjoy them in moderation as part of a balanced diet.