Nut (food)

Mixed nuts

Nuts are a nutritious food group rich in protein, essential fatty acids, vitamins and minerals.

Nutritional benefits of nuts

Nuts are a good source of plant sterols and heart-healthy monounsaturated and polyunsaturated fats.

Almonds are a source of vitamin E, folic acid, calcium, and magnesium.

Brazil nuts are from wild trees in the Amazon rainforest. Most contain large amounts of selenium, an important antioxidant nutrient, at levels greater than the daily requirement in a 1 ounce portion. The creamy texture of Brazil nuts is due to their high fat content and makes them great for snacking and use in confectionary products.

Cashews are native to South America. They are an excellent source of copper and magnesium.

Hazelnuts are also known as filberts due to the major flavor compound in them called filbertone. These nuts are rich in monounsaturated fat and an excellent source of vitamin E, copper and magnesium. Hazelnuts are used in confectionery products like candies and cookies.

Macadamia nuts are native to the subtropical region of Australia but we think of them as Hawaiian because they are now grown there. They contain high levels of monounsaturated fat and are an excellent source of magnesium.

Peanuts are classified as a nut by the FDA although they are actually legumes. Peanuts are rich in niacin, fiber and magnesium, and they contain more protein than any other FDA-classified nut. They are eaten boiled or roasted and are commonly consumed as peanut butter.  Many people have peanut allergies and need to avoid them.

Pecans are native to North America and the US produces 80-95% of the world supply. They are rich in monounsaturated fat, vitamin E and minerals. Pecans have a sweet, mellow flavor and a meaty texture that lends well to use in a variety of dishes. They are well known for their use in pralines and pies but also make a great addition to salads and pasta dishes.

Pine nuts are the edible seeds of pine. They are well known for their use in Italian cuisine, particularly in the basil and olive oil sauce called pesto. These nuts are a good source of vitamin E and phosphorus.

Pistachios are native to the Middle East but are currently grown in the US, particularly in California. In addition to their fat and protein content, pistachios contain the antioxidants lutein and zeazanthine which give them their green color.

Walnuts are rich in the Vitamin E, an antioxidant, and unlike other nuts, contain predominantly polyunsaturated fat. They are an excellent source of alpha-linolenic acid (ALA); the plant based omega-3 fatty acid.

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