- Botanically, nuts are fruits – but only some of them, such as hazelnuts and chestnuts, are “true” nuts; almonds, pistachios and cashews are seeds, while peanuts are legumes.
- The most popular edible nuts are almonds, pistachios, walnuts, hazelnuts, cashews, pecans, Brazil nuts, macadamias, peanuts and pine nuts.
- Nuts provide 550–720 kcal per 100 g, mainly from unsaturated fats, as well as protein, fibre, vitamin E, magnesium and selenium.
- There is no single “healthiest” nut: walnuts stand out for omega-3, Brazil nuts for selenium, almonds for vitamin E, while pistachios and cashews have the fewest calories.
- Nuts and peanuts are among the 14 major allergens that must be emphasised on food labels in the EU.
In short: in the kitchen, “nuts” are a broad group of edible fruits and seeds with a hard shell, rich in fats, protein and minerals. Botanically, true nuts include hazelnuts and chestnuts, whereas almonds, pistachios, cashews and Brazil nuts are seeds, and peanuts are legumes. The most popular types of edible nuts are almonds, pistachios, walnuts, hazelnuts, cashews, pecans, Brazil nuts, macadamias, peanuts and pine nuts. They differ in flavour, nutritional value and use – from snacks and baked goods to nut butters, plant-based drinks and cosmetics. A handful of nuts (approx. 30 g) a day is a good part of a balanced diet, but nuts are also one of the most common allergens.
What are nuts – and are nuts fruits?
Yes – nuts are fruits, not vegetables. In botany, a nut is a dry, indehiscent fruit with a hard, woody pericarp, usually containing a single seed. In cooking and trade, however, the name “nuts” is used much more broadly – for all edible fruits and seeds with a hard shell and a high fat content. That is why many products called nuts are not nuts in the botanical sense:
| Botanical group | Examples |
|---|---|
| True nuts | hazelnuts, sweet chestnuts, beechnuts, acorns |
| Drupe stones (seeds or “nuts” of drupes) | walnuts, pecans, almonds, pistachios, cashews, coconut |
| Seeds | Brazil nuts, macadamias, pine nuts |
| Legume seeds | peanuts (groundnuts, monkey nuts) |
This distinction matters in practice: as legumes, peanuts are treated separately from tree nuts in allergen legislation. In English, the term tree nuts is used in allergen labelling precisely to distinguish them from peanuts.
What types of edible nuts are there?
Dozens of types of nuts are eaten around the world, but a dozen or so dominate trade and the food industry. Here are the most important types of edible nuts, together with their botanical names:
| Nut | Botanical name | Main producers | Flavour and characteristics |
|---|---|---|---|
| Almonds | Prunus dulcis | USA (California), Spain, Australia | delicate, slightly sweet; versatile |
| Pistachios | Pistacia vera | USA, Iran, Turkey | vivid green, aromatic |
| Walnuts | Juglans regia | China, USA, Chile, Ukraine | slightly bitter, rich in omega-3 |
| Hazelnuts | Corylus avellana | Turkey, Italy, Georgia | crunchy, aromatic when roasted |
| Cashews | Anacardium occidentale | Côte d’Ivoire, India, Vietnam | creamy, mild, sweetish |
| Pecans | Carya illinoinensis | USA, Mexico | sweet, buttery, soft |
| Brazil nuts | Bertholletia excelsa | Bolivia, Brazil, Peru | large, creamy, very rich in selenium |
| Macadamia nuts | Macadamia integrifolia | South Africa, Australia, Kenya | buttery, the most calorific |
| Peanuts | Arachis hypogaea | China, India, Nigeria, USA | distinctive flavour, the most protein |
| Pine nuts | Pinus pinea / Pinus koraiensis | China, Russia, Pakistan, Mediterranean countries | small, delicate, slightly resinous |
Almonds
Almonds have a delicate, slightly sweet flavour and the most vitamin E of all popular nuts. They are used whole, flaked, slivered, as flour, butter and almond drink, as well as in marzipan and cosmetics. In trade you will find varieties such as Nonpareil, Carmel and Butte, as well as blanched and roasted almonds. We write more about them in the article Almonds as a superfood – why are they on this list?
Pistachios
Pistachios are prized for their vivid green colour, crunch and rich aroma. They are used in ice cream, creams and spreads, baked goods, chocolate (e.g. the recently popular chocolate bars filled with pistachio cream) and as a snack. The key origins are California, Iran and Turkey. You will find the details in the article Pistachios – health properties and where do the best nuts come from?
Walnuts
Walnuts are one of the few plant sources of alpha-linolenic acid (ALA), an omega-3 fatty acid. They have a slightly bitter taste and a characteristic shape. They are used in cakes, salads, dried fruit and nut mixes, bread and spreads. They also have an EU-authorised health claim: walnuts contribute to the improvement of the elasticity of blood vessels, with a daily intake of 30 g.
Pecans
Pecans are related to walnuts (both belong to the walnut family), but they are sweeter, milder and less bitter. They come from North America, where they are the basis of the classic pecan pie. After macadamias, they have the highest fat content and are a good source of manganese.
Brazil nuts
Brazil nuts are the seeds of wild-growing trees in the Amazon rainforest. They stand out for their exceptionally high selenium content – a single nut can provide even more than the daily requirement, so 1–2 nuts a day are enough. They are used in premium products, dried fruit and nut mixes and chocolate.
Cashews
Cashews are creamy, mild and slightly sweet. They grow at the end of the cashew apple, the fruit of the cashew tree. Their shell contains a caustic resin, which is why they are always sold shelled and heat-treated. They are popular in Asian and vegan cuisine – as a base for plant-based cheeses, sauces and desserts. In trade they are graded by size, e.g. W320 or W450 (the number of kernels per pound).
Hazelnuts
Hazelnuts are true nuts, grown mainly in Turkey, which accounts for most of the world’s production. When roasted they develop an intense aroma, which is why they are the basis of chocolate-hazelnut spreads, pralines, nougat and wafers. They are rich in vitamin E, and hazelnut oil is also used in cosmetics.
Macadamia nuts
Macadamia nuts have a buttery flavour and a creamy texture. They are the most calorific nuts – containing approx. 76% fat, mainly monounsaturated. They originate from Australia, but South Africa is now the largest producer. They are used in luxury desserts, biscuits and chocolate, and macadamia oil in moisturising cosmetics.
Peanuts (groundnuts)
Peanuts, also known as groundnuts or monkey nuts, are the seeds of a legume that ripen underground. They have the most protein of all popular “nuts” (approx. 26 g per 100 g) and are the cheapest. They are used to make peanut butter, bars, salted and roasted snacks, oils and sauces.
Pine nuts
Pine nuts are the edible seeds from the cones of certain pine species, including the stone pine and the Korean pine. They are small and pale, with a delicate, slightly resinous flavour. They are an essential ingredient of pesto alla genovese and many Mediterranean and Middle Eastern dishes. They are among the most expensive nuts, because harvesting them is labour-intensive.
Other edible nuts include sweet chestnuts, hickory nuts, black walnuts, beechnuts and coconut, which botanically is a drupe.
What nutritional value and calories do nuts have?
Nuts are very high in calories, but their energy comes mainly from beneficial unsaturated fats. Nutritional values per 100 g of raw nuts (approximate values):
| Nut | Calories | Fat | Protein | Fibre | Distinguishing feature |
|---|---|---|---|---|---|
| Almonds | approx. 580 kcal | 50 g | 21 g | 12.5 g | the most vitamin E |
| Pistachios | approx. 560 kcal | 45 g | 20 g | 10.5 g | rich in potassium, lutein |
| Cashews | approx. 555 kcal | 44 g | 18 g | 3.3 g | rich in magnesium, copper |
| Peanuts | approx. 570 kcal | 49 g | 26 g | 8.5 g | the most protein, niacin |
| Hazelnuts | approx. 630 kcal | 61 g | 15 g | 9.7 g | vitamin E, manganese |
| Walnuts | approx. 655 kcal | 65 g | 15 g | 6.7 g | the most omega-3 (ALA) |
| Brazil nuts | approx. 660 kcal | 67 g | 14 g | 7.5 g | record levels of selenium |
| Pine nuts | approx. 675 kcal | 68 g | 14 g | 3.7 g | very rich in manganese |
| Pecans | approx. 690 kcal | 72 g | 9 g | 9.6 g | antioxidants, manganese |
| Macadamia nuts | approx. 720 kcal | 76 g | 8 g | 8.6 g | the most monounsaturated fat |
A handful of nuts (approx. 30 g) provides 170–215 kcal. Dry roasting changes the nutritional value very little, whereas salted, fried, caramelised or chocolate-coated nuts contain more salt, sugar and calories.
Which nuts are the healthiest?
There is no single healthiest nut – each type has different benefits, and it is best to eat a variety of nuts in rotation. Observational studies link regular nut consumption (approx. 30 g a day) with a lower risk of heart disease. Depending on your needs, it is worth choosing:
- walnuts – for omega-3 fatty acids and blood vessel health,
- Brazil nuts – for selenium (1–2 nuts a day are enough, as too much selenium is harmful),
- almonds and hazelnuts – for vitamin E, calcium and fibre,
- pistachios and cashews – when calories count; pistachios in their shells also slow down eating,
- peanuts and almonds – for plant protein, e.g. in vegan and sports diets.
The healthiest nuts are unsalted, uncoated and stored in a cool, dry place. Rancid or mouldy nuts must be thrown away – moulds can produce aflatoxins, which are highly toxic.
How do nuts that are easily confused differ?
Several pairs of nuts are often confused:
- macadamias vs cashews – both are creamy and pale, but macadamias are round, larger, more buttery and considerably more calorific (approx. 720 kcal versus approx. 555 kcal per 100 g). Cashews are kidney-shaped, cheaper and better suited to creams and plant-based cheeses,
- pecans vs walnuts – pecans are elongated, sweeter and not bitter; walnuts are rounder, crunchier and richer in omega-3. Nuts similar to walnuts also include hickory nuts and black walnuts,
- peanuts vs tree nuts – peanuts are legumes; an allergy to them does not automatically mean an allergy to tree nuts, and vice versa,
- hazelnuts vs walnuts – hazelnuts are small and round and grow on the hazel shrub; walnuts are large, wrinkled and come from the walnut tree.
Which nut contains caffeine?
The nut that contains caffeine is the kola nut – the seed of trees of the genus Cola, native to West Africa. It contains approx. 2–3% caffeine as well as theobromine. In West African countries kola nuts are traditionally chewed, and their extract was once an ingredient in cola-type drinks. Caffeine is also found in guarana seeds, which are sometimes called “nuts”, although they are not.
Popular edible nuts – almonds, hazelnuts, walnuts and cashews – contain no caffeine.
Can nuts cause allergies?
Yes – nuts are among the most common food allergens and can cause severe reactions, including anaphylactic shock. In the EU, the 14 allergens that must be emphasised in the ingredients list include:
- peanuts – as a separate item,
- nuts – almonds, hazelnuts, walnuts, cashews, pecans, Brazil nuts, pistachios and macadamia nuts.
Pine nuts and coconut are not on this list, but they can also cause allergies in some people. Food manufacturers that process nuts must prevent cross-contamination and clearly inform consumers about the presence of nuts, and the warning “may contain nuts” is used when the risk cannot be ruled out.
Where are nuts used in industry?
Nuts are an important raw material for many sectors:
- confectionery – chocolate, pralines, spreads, fillings, marzipan, nougat, ice cream,
- bakery – cakes, biscuits, bread, toppings and nut flours (e.g. almond flour in gluten-free baking),
- snacks – roasted, salted and coated nuts, dried fruit and nut mixes, bars,
- plant-based products – almond and cashew drinks, plant-based cheeses, yoghurts and nut butters,
- food service – sauces, pesto, Asian and Mediterranean dishes,
- oils and cosmetics – almond, macadamia and hazelnut oil in creams, lotions and massage oils.
Nut prices and availability depend on harvests, weather and trade policy – we analyse them in articles such as Nut market overview and analysis and Trade, tariffs and nuts.
How do you choose nuts for food production?
When buying nuts for industry, it is worth specifying:
- type and variety – matched to the flavour, colour and function in the product,
- form – whole, halves, quarters, pieces, flakes, flour, blanched, roasted, in-shell or shelled,
- size and quality grade – e.g. W320 or W450 for cashews, kernel size for almonds or pistachios,
- safety parameters – moisture, aflatoxin content (EU limits apply), microbiological purity and absence of contaminants,
- storage – nuts go rancid easily; they are best stored in a cool, dry place, in airtight packaging, away from light,
- origin and certification – organic, BRC, IFS, as well as seasonality and security of supply.
Foodcom is a nut wholesaler for the food industry – our range includes almonds, pistachios, walnuts, hazelnuts, cashews, pecans, Brazil nuts, macadamias, pine nuts and peanuts. For specifications, sizes and availability, contact our sales team.
