Most Common Nuts and Seeds

By Nikhila P 

Most people have consumed nuts and seeds at some point in their lives. Why are so many people actively sought after nuts and seeds for their daily diets? Our health is greatly benefited from nuts and seeds, whether they are consumed raw, dried, roasted, cooked, or as a component of other dishes. Because of their high nutritional value, nuts and seeds are a staple in our diets. The botanical analysis of nuts involves numerous complexities. But in our lives, nuts and seeds are a treasure trove of vitamins and minerals. As a result, they aid in heart disease prevention, weight management, and substituting unhealthy fats with beneficial monounsaturated fats. We can find different kinds of nuts and seeds everywhere. Ohhnow can help you find a list of the most common nuts and seeds and their characteristics. 


Almond trees are primarily grown in California, although some areas of Spain and Italy also produce almonds. Almonds can be eaten raw right off the tree, but many people prefer to roast them because it improves the flavour and reduces the possibility of mould growth. Companies use them to make almond milk, almond flour, and even almond oil because they are sweet but very hard. To add more crunch to your salad, finely chop them and scatter them throughout. On vegetable sides like green beans, almonds also taste great when sliced. This kind of nut can also be candied and used to make breading or crusts.

Approximately 30 grams of protein and 71 calories are contained in one cup. This kind of nut can also be candied and used to make breading or crusts. One cup contains approximately 6 grams of sugar, 30 grams of protein, 71 grams of fat, 17 grams of fibre, 30 grams of carbohydrates, and 1,048 milligrams of potassium. In addition, these nuts are a great source of riboflavin and vitamin E. They contain a lot of protein and healthy, saturated fatty acids.


Peanuts made a list despite technically being a type of legume rather than a nut because of their widespread consumption. Instead of growing above ground, peanuts develop underground in the peanut plant’s roots. They are dug up from the ground and dried in the sun before being harvested. Peanuts are a very popular addition to meals, snacks, and peanut butter. Because they add a mild flavour with a nice texture and crunch, peanuts are also frequently used in Asian cooking and stir-fries. The slightly sweeter taste of peanuts makes them a great addition to many baked goods. 26 milligrams of sodium, 37 grams of protein, 245 milligrams of magnesium, 6.89 grams of sugar, 1029 milligrams of potassium, and 71 grams of fat are all present in one cup of peanuts.


In reality, cashews are a component of the cashew fruit, and their processing calls for a unique technique. A caustic liquid that is present in the cashew’s shell can actually burn exposed skin. Cashews must either be frozen or roasted in order to safely remove the liquid before they can be consumed. Once you start eating this kind of nut, it’s very difficult to stop because of its salty and buttery flavour, so businesses frequently turn them into nut butter or cashew milk as a dairy substitute. In addition to adding cashews to stir-fries as a tasty garnish, you can also eat them raw as a snack and use them to make your own granola.

52 grams of fat, 20 grams of protein, 4 grams of fibre, 32 grams of carbohydrates, 344 milligrams of sodium, and 4 grams of sugar are all present in one cup of cashews. They are a good source of protein and have high levels of vitamins K and B6.


Your walnuts will appear to be smaller pieces of peanut brittle from a distance. They are grown all over the world, including in Mexico, China, Turkey, and the United States. They have lovely flowering trees as well, and this kind of seed has a wild, distorted appearance. You can use these softer nuts, which have a slight crunch when you bite into them, in place of pine nuts in pesto. You can chop them up and add them to slaws, salads, or various baked goods. They also go very well in different Asian dishes, like kung pao chicken. 80 milligrams of calcium, 20 grams of protein, 12 grams of fibre, 16 grams of carbohydrates, and up to 80 grams of fat can all be found in just one cup. Walnuts are widely consumed due to their high levels of Omega-3 fatty acids and antioxidants. Walnuts are also a good source of thiamin, magnesium, manganese, and vitamin B6.

Brazil Nuts

Brazil nuts are native to this South American nation, as their name suggests. Brazil Nuts, as the name implies, are native to this South American country. These trees thrive in hot, muggy, and wet climates because they are native to the rainforest. They could be referred to as tropical trees. This particular variety of nuts has a very buttery flavour profile and contains more beneficial dietary fat per cup. Either raw or blanched, you can eat them. Brazil nuts’ outer shells must first be cracked because they are pretty hard before the nuts can be consumed. These nuts contain about 80 grams of fat, 16 grams of carbohydrates, 8 grams of fibre, and 4 grams of sugar per cup. They also have about 16 grams of protein. They contain a lot of protein and are high in vitamin E and niacin.


The chestnut tree is a lovely flowering option to add to your yard to spruce up your landscape. Although they become soft and spongy when you boil them, you shouldn’t eat the skin or shell. You can easily compare the taste of this type of nut to that of sweet potatoes because it has a more grainy than nutty flavour. This nut will have a buttery texture similar to potatoes once it has been cooked. Chestnuts are grown in many countries, including the US, Korea, Italy, and Greece. Chestnuts should be refrigerated to ensure that the starches inside are converted to sugar for the best nutritional benefit. Also noteworthy is the fact that horse chestnuts, also known as common chestnuts, are poisonous when consumed by humans.

A cup of chestnuts has 66 grams of carbohydrates, 60 milligrams of vitamin C, 45 milligrams of potassium, 727 milligrams of potassium, and vitamin B6. It also has 1.88 grams of fat, 2.45 grams of protein, 3 milligrams of sodium, and 2.45 grams of protein.


Hazelnuts are frequently grown in North America, Asia, and Europe. They grow on bushy trees and must be dried outside for 24 hours after being picked. The most well-known component of Gianduja or Nutella is hazelnut, a small, sweet, round nut frequently used in cooking. Hazelnuts can be ground up and used as a crust for seafood or baked goods, just like cashews or almonds. They add a nice crunch to your dishes or desserts and have a very thin brown skin that flakes off when you cook them. A cup of hazelnuts contains 918 grammes of potassium, 6 grammes of sugar, 20 grammes of protein, 22 grammes of carbohydrates, and 13 grammes of fibre. There are many healthy, monosaturated oils in hazelnuts. Additionally, they are a good source of thiamin, magnesium, and vitamin E.


This is a less popular variety of nuts, and it’s typical for people not to immediately recognise it when they first see it. They resemble almonds in appearance, but they are smaller and have a slightly teardrop-shaped shape. These nuts have a flavour that is somewhat reminiscent of pine nuts or sunflower seeds. They make excellent salad dressings or garnishes because they have a much milder flavour profile. You might try lightly roasting them and eating them as snacks. These nuts contain 95 grammes of fat, 4 milligrammes of sodium, 609 milligrammes of phosphorus, 608 milligrammes of potassium, and 12 grammes of protein per cup.


Unlike many other nuts, coconut is not commonly thought of as a nut. Tropical regions like Hawaii, Mexico, and the Caribbean are home to this delicacy. Coconut is available in flakes in unsweetened and sweetened varieties and in desiccated and shredded forms. Oatmeal, salads, baked goods, and crusts all go very well together with coconut. A cup of dried and shredded coconut contains 40 grammes of sugar, 33 grammes of fat, 244 milligrammes of sodium, 4 grammes of fibre, 44 grammes of carbohydrates, 2.68 grammes of protein, and 33 grammes of potassium.

Tiger Nut

This less popular nut has a very wrinkled appearance and is relatively small. Although it has more texture, it resembles chickpeas in appearance. They have a very earthy flavour with a tinge of sweetness and may initially look like corn-puffed cereal. They are also chewier than you might anticipate, which is a welcome change from the crunchiness or hardness of many other nuts. You can eat this kind of nut by itself as a snack, or you can add it to salads or oatmeal to add texture. . These nuts contain 100 grams of carbohydrates, 10.61 grams of protein, 52 grams of fibre, 37 grams of fat, 1140 grams of potassium, 47 grams of sugar, and 159 milligrams of calcium per cup.

Acorns (oak nuts) 

Acorns are a very palatable nut, despite what you might think, since they are primarily used by squirrels. When properly prepared, they can be found being grown in North America, Europe, Asia, and even North Africa. They make a tasty snack. Acorns have a very acidic flavour when eaten raw and may even be poisonous to people. To make them edible, they must be dried, boiled, or even roasted. Acorns are frequently used in cakes or porridge. Magnesium, potassium, and manganese are all abundant in acorns. They are also a good source of folate and vitamin B6.

Pine nut

One of the smallest varieties of nuts on the list, pine nuts are great for toasting and adding to salads. The sweet, delicate flavour of this kind of nut will come out when it is toasted. They have an oily, soft texture and a very light colour. Pine nuts are another ingredient you must have on hand when making pesto. Pine nuts contain 92 grammes of fat, 18 grammes of protein, 5 grammes of fibre, 17 grammes of carbohydrates, 339 milligrammes of magnesium, and 4.85 grammes of sugar per cup. They also contain 805 milligrammes of potassium.


Pistachios are one of the nut varieties on the list that have the richest flavours and a very distinctive and potent flavour profile. Pistachios are native to the Middle East and North America, and they prefer dry, arid climates. Although they can be consumed raw, most prefer roasted and salted. They are, therefore, excellent for grinding up and using as a crust for seafood dishes. It also works well in sweets like pistachio ice cream, though. A bright green nut has light brown shells, which you should throw away before eating the nut. This type of nut contains 1261 milligrams of potassium, 9 grams of sugar, 603 milligrams of phosphorus, 13 grams of fibre, 33 grams of carbohydrates, and 55 grams of fat per cup. Additionally, they are a good source of vitamins A and C.


Pecans are slightly larger and have a crinkled exterior than many other types of nuts, giving them an odd appearance. However, because they are a very sweet variety of nuts, they make wonderful baking ingredients for desserts like sticky buns or pecan pies. To add more texture to chicken salad or leafy green salads, you can add them raw. You can also toast or glaze them to make a tasty sweet snack. Pecan trees are found in the southern United States and some regions of Mexico. The typical method of harvesting them involves shaking the tree and picking up the dropped nuts from the ground. A cup of pecan halves contains 71 grammes of fat, 13 grammes of carbohydrates, 4 grammes of sugar, 9 grammes of fibre, 406 milligrammes of potassium, and 9 grammes of protein.


This kind of nut is very high in healthy fats, but almost everyone knows it for its use in sweet cookies, desserts, or brownies. For a nice texture and flavour, you can add them whole or crushed to salads or puree them into soups. Making nut butter from this nut is a fantastic way to incorporate it into your baked goods while omitting traditional butter to make them healthier. This type of nut contains 18 grammes of carbohydrates, 492 milligrammes of potassium, 10 grammes of protein, 11 grammes of fibre, 101 grammes of fat, and 7 milligrammes of sodium per cup.

Marcona Almond

They are imported from Spain and are known as the “Queen of Almonds” nuts. These almonds have a macadamia nut appearance. These almonds may have been served with cheese on a charcuterie board, or they may have been roasted and seasoned before. This kind of nut is sweet, which makes it a very nutritious and delectable snack. 24 grams of protein, 24 grams of carbohydrates, 88 grams of fat, 12 grams of sugar, 16 grams of fibre, and 560 milligrams of sodium are found in one cup of these nuts.

Ginkgo Nuts (Gingko, Bai Guo)

Ginkgo nuts, which are only found in Asia, have made it to North American foods and cosmetics. They must be boiled before eating and taken from the ginkgo flower. While ginkgo nuts are frequently used in Asian dishes like congee, eating too many of them over time can be toxic. They are good sources of riboflavin and vitamin C. They contain a lot of magnesium and phosphorus as well.

Hickory Nuts (Mockernuts, Pignuts, Shagbark, Bitternuts)

Hickory trees come in a variety of species, most of which can be found in China, India, and the US. Since hickory nuts can be eaten uncooked, many people enjoy foraging for them in the wild. Additionally, hickory nuts can be boiled and ground into flour or porridge. The nuts have an oily, sweet scent that comes out once you break through their layers. The protein content in hickory nuts is very high. They are abundant in magnesium, iron, and phosphorus. Additionally, hickory nuts are a fantastic source of thiamin and vitamin B6.

Kola nut (Cola)

The kola tree, which can be found in rainforest regions, especially in Africa, yields kola nuts. Because these nuts contain caffeine, they are frequently used to flavour drinks. Additionally, some West Africans will chew the nut to reap the advantages of caffeine. Coca-Cola used to include these nuts in its recipe, but it no longer does. Kola nuts also contain theobromine, a stimulant, in addition to caffeine. Kola nuts don’t have a lot of particular vitamins and minerals.

tCandlenus (Kukui Nuts, Buah Keras, Candleberry, Indian Walnut, Kemiri)

Candlenuts are cultivated on Aleurites Moluccanus trees and are indigenous to Southeast Asia. The numerous layers of this nut serve various functions, making it versatile. An oily kernel that can be used to make oil is found inside the round nut. Although the entire nut can be consumed, most people prefer to roast the nuts first before eating them because they are slightly toxic when consumed raw. Candlenuts are an excellent source of fibre and protein. They are a good source of potassium and iron.

Mongongo Nuts ( Manketti Tree)

The mongongo tree, also known as the Manketti tree, is the source of mongongo nuts, which are mostly found in southern Africa. The nuts must be separated from their covering, which is accomplished by steaming the shells open. They are a mainstay in many communities and are simple to store due to their long lifespan. Mongongo nuts contain a lot of protein and healthy fats. They are also a good source of vitamin E, calcium, and magnesium.

Paradise Nuts (Cream Nuts, Monkey Pot, Sapucaia, Castanha-De-Sapucaia)

Paradise nuts, which can be found in Central and South America, are produced by the Lecythis Zabucajo tree. It is closely related to the Brazil nut and is frequently used in regional cooking. Paradise nuts have a relatively dense outer shell, but inside you’ll find multiple nuts and a meaty texture. Paradise nuts are popular among animals besides people; because bats eat so many of them, the seeds have spread throughout the area. Protein is abundant in paradise nuts. They are an excellent source of niacin and magnesium. Just be careful not to eat too many paradise nuts, as they contain a lot of selenium, which is terrible for your health.


Chia Seeds

Because of their health advantages, chia seeds have become extremely popular in recent years. Two tablespoons of these incredibly tiny seeds contain up to 10 grammes of fibre. Omega-3 fatty acids, proteins, antioxidants, and minerals like magnesium, calcium, zinc, and iron are also abundant in them. These tiny seeds are simple to incorporate into sweet and savoury dishes and baked goods. They are simple to sprinkle over vegetables, cereal, yoghurt, whole or ground. You can soak them in water first and then add them to cooked cereal. For dessert, you could make a nutritious chia pudding.

Flax Seeds

Numerous nutrients are present in abundance in flax seeds. Up to four grammes of protein and six grammes of fibre can be found in two tablespoons. Additionally, there are higher concentrations of alpha-linolenic acid, a type of omega-3 fatty acid. By consuming these seeds, you may improve your cardiovascular health. Flax seeds contain lignans, which can protect your body from cancer. It’s also very simple to include this seed in your diet. It can be incorporated into salads, muffins, smoothies, yoghurt, soups, and cereal. Eggs can be swapped out for ground flax seeds.

Sesame Seeds

This tiny seed contains up to 20% of the recommended daily intake of both protein and fibre. The amino acids methionine and tryptophan are present in higher concentrations, and sesame seed oil is excellent on salads. Oleic and linoleic acids, which are present in higher concentrations, can help lower cholesterol. For people with nut allergies, ground sesame seeds can be used as a nut-free alternative to tahini, the main ingredient in hummus. When you sprinkle the whole seeds on salads or stir-fry dishes, they get a nice crunch, and they’re also common in baking, like on bread.

Pumpkin Seeds

A quarter cup of pumpkin seeds provides up to 16% of your daily iron needs, making them a nutritious and delicious snack. Up to 5 grams of fibre will result from the same amount, which is more than you’ll find in most nut varieties. These seeds are also a great source of omega-3 fatty acids, protein, and amino acids. They also contain significant amounts of zinc, magnesium, and other minerals. Freshly roasted pumpkin seeds can be enjoyed all year by sprinkling them on oatmeal, blending them into smoothies, baking them into muffins, or adding them to homemade granola and energy bars. 

Sunflower Seeds

One of the best sources of vitamin E is found in sunflower seeds. They go well in bread or muffin recipes and are simple to add to salad toppings. Sunflowers go well with yoghurt, cereals, vegetable dishes, and stir-fries. Sunflower seeds can be ground up and used as a tasty, gluten-free coating for chicken or fish. Sunflower seeds that have been roasted and salted are a fantastic snack; you can also find them unseasoned. Sunflower seeds are rich in fibre, proteins, copper, selenium, phytochemicals, and magnesium. They also contain a higher percentage of healthy fats.


Another seed with an exceptionally high protein content per cup is quinoa, which has 8 grammes, or 15% of your daily recommended allowance. Along with amino acids, vitamin E, and quercetin, it also contains antioxidants. It has a nutty flavour and is easy to substitute in grain dishes for pasta or rice. It can be used to make gluten-free bread for people with celiac disease, and you can eat it for breakfast as a filling alternative to more conventional oatmeal. It resembles rice in texture because of how much softer it is.

Wild Rice

Compared to almost all other whole grains, it contains more protein, and compared to white rice, it contains up to 30 times as many antioxidants. In addition to being a fantastic source of fibre, this food is also loaded with various vitamins and minerals, including phosphorus, magnesium, folate, zinc, manganese, and vitamin B6. It is a very adaptable food that may be useful in assisting you in lowering your cholesterol levels. It can be a nutritious addition to your soups or salads, and you can use it in place of white rice in any recipe that calls for it.

Pomegranate Seeds

Pomegranate seeds are tiny, bright red, and shiny. They are known as arils, and one cup of them contains up to 40% of the daily recommended amount of vitamin C and a tonne of fibre. Eating them also gives you a tonne of polyphenols, which include anthocyanins, tannins, and flavonoids and are heart-healthy antioxidants. In addition to producing larger, heavier fruit, they’re a fun fruit tree to try in your garden. You can easily mix them into yoghurt, toss them into salads, or make a sweet jelly out of them for a low-calorie, juicy, and sweet snack.

Poppy Seeds

Poppies typically conjure up images of brightly coloured flowers with dark centres. On the other hand, poppy seeds are tiny seeds that provide up to 4% of the iron, calcium, and phosphorus recommended for daily consumption. Your body needs calcium and phosphorus to develop strong, healthy bones. They are also a great source of fibre, oleic acid, and omega-3 fatty acids. To add flavour to salad dressings, muffins, whole wheat pancakes, or vegetable dishes, simply sprinkle these seeds on top as you cook or just before serving. 

Hemp Seeds

You can also eat hemp seeds, a great source of healthy omega-6 and omega-3 fatty acids. This tiny seed contains 10 grams of protein in two tablespoons. They have a very mild, nutty flavour that makes them very adaptable. They have deliciously eaten alone or topped with yoghurt or salads, and hemp milk is a great dairy-free option. These seeds have 111 calories per cup and 6.31 grammes of protein, 1.73 grams of carbohydrate, 9.75 grams of fat, and 0.3 grams of sugar.

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