10 Most Popular Types of Nuts: Great Protein and Fat

10 Most Popular Types of Nuts: Great Protein and Fat
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When I see a pile of crunchy, salted almonds on a charcuterie board, I go straight for them. There’s something endlessly satisfying about the texture, savory flavor, and rich heartiness of a nut that makes it the perfect snack.

Nuts can also be ground into flour and butter and baked into muffins and pies. But almonds and peanuts aren’t the only ones to enjoy! There are many types of nuts to explore that offer a world of tasty, protein-packed goodness!

What is a Nut, Technically?

Isn’t it wild how botanists and chefs don’t always agree? The lines between fruits, veggies, grains, and legumes can get pretty blurry. In fact, watermelons are technically berries, corn is a grain, and tomatoes, although used like veggies, are botanically fruits!

Maybe you’ve munched a handful of peanuts a dozen times, but did you know peanuts are not considered true nuts? Peanuts are actually legumes closely related to peas and lentils, at least botanically speaking. But many still consider them nuts.

In the world of botany, true nuts are a bit different. They’re dry, single-seeded fruits packed with oil and wrapped in a tough outer layer. According to the United States Department of Agriculture (USDA), a real nut has a hard shell and a protective husk.


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different nuts with the title, "10 Most Popular Nuts."

Nut Origins

Ever wondered why walnuts are nuts but peanuts aren’t? Let’s dig into a bit of history!

Nuts have been around for ages — can you believe they were a big part of our diet thousands of years ago? An archaeological dig in Israel found evidence showing that ancient people relied heavily on nuts.

But early Native Americans were pretty clever with nuts. They’d place them in a stone hollow and smash them with another stone called a “hammer stone.” They ate the nuts whole, ground them into flour or nut butter with a mortar and pestle, and even used the shells to fuel their fires. They cooked the nutmeats and then saved the congealed fat from the broth for later use. Nuts were truly a versatile food!


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Can All Types of Nuts Be Eaten Raw?

Most nuts can be enjoyed raw, but some are usually cooked to make them taste even better. While you can munch on raw nuts just as they are, many nuts are dried, roasted, or steamed to boost their flavor and texture. 

How Many Types of Nuts Exist?

Since there is some disagreement on what is considered a nut, it’s difficult to say for sure how many types of nuts exist. Most estimations fall somewhere between 20 and 60 different types. Let’s explore some of the most popular ones.

1) Almonds

almonds - types of nuts

Did you know almonds are relatives of peaches, cherries, and apricots? They’re part of the prunus family, just like these juicy fruits!

Almonds pack a protein punch of 21.1 grams per 100 grams, making them one of the highest-protein nuts around. They are also a good plant-based source of calcium and magnesium. 

You can enjoy them in many ways: crushed, sliced, roasted, blanched, peeled, ground into flour, pureed into pastes, blended into milk, and even baked into bread!

The almond is the seed inside the fruit of the sweet almond tree. It starts as a bright white nut covered in a reddish-brown shell.

Marcona almonds are a special type of almond known for their amazing taste, texture, and size. They’re so delicious and unique that they’ve earned the title “Queen of Almonds.”

Other Names: Prunus dulcis

Taste Profile: Sweet taste and crunchy texture

Origin: Western parts of Asia and China

True Botanical Nut: No

2) Cashews

Cashews are small, kidney-shaped seeds wrapped in a toxic double shell. Before being available in the store, they’re roasted, boiled, or steamed to remove these harmful layers. This treatment is necessary because the shell’s oil can irritate your skin.

But once they’re free of the shell, cashews make a delicious snack on their own. They pack the most zinc and copper of any nut. 

Since cashews have a unique, creamy texture, they make a great non-dairy milk substitute and are delicious when ground into butter. You can even make rich, buttery chocolate fudge with cashew butter!

Other Names: Pomme de cajou, Acaju

Taste Profile: Rich, creamy, nutty flavor, a bit milder than almonds or peanuts

Origin: Northeastern Brazil

True Botanical Nut: No

3) Walnuts

walnuts - types of nuts

Walnuts are packed with omega-3 fats and antioxidants, making them one of the healthiest snacks. They’re also loaded with vitamins and minerals like copper, folic acid, potassium, manganese, and vitamin E.

Even though walnuts aren’t technically a botanical nut, they’re still a fantastic treat. They’re a drupe with a tasty seed inside a hard shell and thick husk. This seed, which we call a nut, has a sweet, oily flavor.

You can munch on walnuts just as they are or toss or garnish them into salads, pasta, breakfast cereals, soups, and baked goods for an extra crunch and rich taste. 

Other Names: Juglandaceae, English walnut, Black walnut, California walnut, Butternut

Taste Profile: Earthy, slightly bitter flavor

Origin: Mediterranean region and Central Asia

True Botanical Nut: No

4) Peanuts

peanuts - types of nuts

Do you know how many peanuts it takes to make a 12-ounce jar of peanut butter? 540 peanuts! And here’s a cool fact: peanuts are super sustainable. Every part of the plant gets used, from the roots to the hulls, and they have a tiny water footprint.

You can get creative with peanuts — classic peanut butter cookies are always a hit, but roasted ones also make great salad and stir fry toppers. Boiled peanuts can be turned into soups, sauces, or just enjoyed as a tasty snack. Even peanut skins can be brewed into a relaxing tea!

Peanuts are usually oval-shaped, about an inch long, and grow underground in pods that can hold 1 to 4 peanuts. When shelled, they’re light brown and slightly wrinkled.

Other Names: Groundnut, goober, pindar, monkey nut

Taste Profile: Slightly sweet, earthy flavor

Origin: Brazil or Peru

True Botanical Nut: No

5) Pecans

pecans - types of nuts

Pecans are packed with healthy fats, making them a great snack. They have mottled brown shells that can be thin or thick. Their shape varies from long and pointy to short and round.

Even though pecans are called nuts, they’re actually seeds. You can enjoy them raw, toasted, candied, or as part of a cheese or grazing board. 

Did you know that pecans have made it to the moon twice? Astronauts took them on two different Apollo missions. 

Other Names: Hickory nut, Bitternut, Mockernut, Shagbark nut

Taste Profile: Sweet, buttery taste with a hint of floral and forest aroma

Origin: Central and eastern North America and the river valleys of Mexico

True Botanical Nut: Yes

6) Hazelnuts

If you’re a fan of Nutella, you’ll be happy to know that hazelnuts, a key ingredient in this delicious spread, are packed with fiber, protein, and other nutrients. These round or oblong brown nuts come in a husk. 

Hazelnuts are versatile and can add great flavor and texture to everything from savory dishes and baked goodies to desserts and chocolate.

Other Names: Cobnuts or filberts

Taste Profile: Distinct, buttery taste, can be sweet and toasted

Origin: Asia and Europe

True Botanical Nut: Yes

7) Macadamia Nuts

macadamia nuts - types of nuts

Macadamia nuts are known for being one of the priciest nuts out there! They’re perfect for adding to apple crisps, sprinkling on salads, or mixing into white chocolate cookies for a buttery boost. But be warned — macadamia nuts are highly toxic to dogs, so keep them away from your pets.

Technically, macadamia nuts are seeds, not true nuts. They come in a leathery shell and can be either one round nut or two halves. Inside, they have a smooth, hard shell with a creamy white kernel.

Other Names: Queensland nut, bush nut, Maroochi nut, Bauple nut, Hawaiian nut

Taste Profile: Rich, buttery flavor with a creamy sweetness when roasted or salted

Origin: Australia

True Botanical Nut: No

8) Pistachios

pistachios - types of nuts

According to legend, the Queen of Sheba loved pistachios so much that she declared them only for royalty and even made it illegal for common people to grow the trees. Talk about being a bit stingy with delicious snacks!

Believe it or not, pistachios aren’t true nuts. They’re actually “drupe” fruits with a seed inside a hard shell. You have to crack the shell to get to the tasty part.

Pistachios are great snacks on their own, but they also make delicious salad toppers or even rich Italian gelato.

Other Names: Kernel pistachio, Akbari, Fandoghi, Red pistachio

Taste Profile: Mildly sweet, nutty flavor with hints of pine, wood, or herbs

Origin: Central Asia, including present-day Iran and Afghanistan

True Botanical Nut: No

9) Chestnuts

chestnuts - types of nuts

You can roast, boil, puree, grill, steam, deep-fry, candy, or even grind chestnuts into flour. Plus, they’re the only nut that has vitamin C!

Chestnuts grow in clusters of up to seven, hidden inside spiky husks. The nuts are smooth, shiny, and dark brown, with flat and rounded sides. American chestnuts are small, about 5 grams each. Fresh chestnuts are a winter favorite, often enjoyed during the holidays.

Other Names: Fagus Castanea, Sardian nut, Jupiter’s nut, husked nut, Spanish chestnut 

Taste Profile: Raw chestnuts are a bit crunchy and bitter, but when cooked, they have a buttery and sweet flavor, just like sweet potatoes

Origin: Caucasus Region

True Botanical Nut: Yes

10) Acorns

acorns - types of nuts

Acorns are like tiny, living oak trees just waiting to grow! Each acorn holds the embryo of an oak tree, and there are hundreds of oak species worldwide, with around 90 native to the U.S. Squirrels are notorious for burying acorns, their preferred nut, and often forgetting where they hid them, which contributes to the growth of new oak trees. 

You can munch on acorns raw, but they’re pretty tough, so cooking them is where you mostly get the good stuff. You can bake, roast, or boil them and use them in all kinds of recipes. 

Acorns have a seed inside two seed leaves and are wrapped in a tough shell with a cup-shaped cupule.

Other Names: Oaknut, crown hex nut, blind nut, domed cap nut

Taste Profile:  Bitter and gritty, but once leached or roasted, they turn nutty and sweet

Origin: North America, Europe, and Asia

True Botanical Nut: Yes


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As you explore the delightful world of nuts, it’s important to remember their impressive nutritional profile. Packed with high-quality protein and healthy fats, nuts offer a powerhouse of nutrients that can fuel your body and satisfy your cravings.

Not only are they tasty and versatile, but some nuts are also surprisingly budget-friendly. Nuts such as almonds and peanuts are an excellent option for those looking to maintain a healthy diet without spending a fortune.

Whether you’re snacking on them raw or incorporating them into your favorite dishes, different types of nuts provide a simple way to boost your health.

This article originally appeared on Pink When.


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    Comments

    1. This is a very informative blog post. I appreciate the nutty origins. My grandmother grew peanuts on her farm. It was the first time as a child I learned that peanuts grow beneath the soil and cashew grows on a tree. Nuts or legumes are a good source of protein and essential minerals.

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