Nuts, pilinuts, dried

Pili nuts are calorie-dense but still land at just 28 of 100 on the Nutrient Density Score, a Low band that ranks them 54th of 60 in Nuts & seeds, well below the category's median score of 65. Magnesium is the headline number at an excellent 72% DV, with protein close behind at an excellent 22% DV, a rare combination for a tree nut.

Native to the Philippines, pili nuts are usually eaten roasted as a snack or used in confections, with a cup (120 g) a generous reference serving given how energy-dense they are at 719 calories per 100 g. The honest caveat: they're high in saturated fat at 31.2 g per 100 g, well above most other nuts, so macadamia nuts are a higher-scoring choice if saturated fat is a concern.