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Common types of nuts include almonds, walnuts, cashews, pistachios, pecans, Brazil nuts, macadamia nuts, hazelnuts, and peanuts (technically a legume). Each variety has a distinct nutritional profile: walnuts lead on omega-3 fatty acids, almonds on vitamin E and fibre, Brazil nuts on selenium, and pistachios on protein per calorie. All are available freshly roasted from Nuts Pick, with several products recognised by the Guild of Fine Food’s Great Taste Awards.
At Nuts Pick, we source premium nuts from the world’s finest growing regions and roast them fresh in the UK, so every order arrives at peak flavour and nutrition. Whether you’re snacking, cooking, or building a healthier diet, knowing the differences between nut varieties helps you choose the right one for your goal. Here’s everything you need to know.
Before diving into each nut in detail, here’s a side-by-side comparison of the nine most popular nut types per 1 oz (28g) serving. All figures sourced from USDA FoodData Central.
| Nut (1 oz / 28g) | Calories | Protein | Healthy fats | Key nutrient | Best for |
|---|---|---|---|---|---|
| Almonds | 164 | 6g | 14g | Vitamin E (37% RDA) | Bone health, skin |
| Walnuts | 185 | 4g | 18g | Omega-3 ALA (2.5g) | Heart & brain |
| Cashews | 157 | 5g | 12g | Magnesium (20% RDA) | Immunity, energy |
| Pistachios | 159 | 6g | 13g | Protein (highest per calorie) | Weight management |
| Pecans | 196 | 3g | 20g | Manganese (58% RDA) | Antioxidants |
| Brazil nuts | 185 | 4g | 19g | Selenium (777% RDA per nut) | Thyroid, immunity |
| Macadamia | 204 | 2g | 22g | Monounsaturated fats | Heart health |
| Hazelnuts | 178 | 4g | 17g | Folate, vitamin E (21% RDA) | Cardiovascular |
| Peanuts* | 166 | 7g | 14g | Biotin (17% RDA) | Muscle, satiety |
*Peanuts are technically legumes but are nutritionally grouped with nuts. Source: USDA FoodData Central.
The nine most widely eaten nut types are almonds, walnuts, cashews, pistachios, pecans, Brazil nuts, macadamia nuts, hazelnuts, and peanuts — each with a different flavour profile, nutritional makeup, and culinary use.
Almonds are one of the most nutrient-dense nuts, providing 6g of protein and 37% of the daily recommended vitamin E per 28g serving. They are particularly good for bone health, skin, and digestive regularity due to their fibre content.
A single 28g handful of almonds delivers 3.5g of fibre — around 12% of the recommended daily intake — which supports digestive health and helps you feel full for longer. The high vitamin E content acts as a powerful antioxidant, protecting cells from oxidative damage and supporting healthy skin. Almonds are also one of the best plant-based sources of calcium, making them valuable for those reducing their dairy intake.
Flavour-wise, raw almonds have a mild, slightly sweet taste with a firm crunch. Roasting brings out a deeper, nuttier flavour. At Nuts Pick, our almond range includes raw, dry roasted, and honey roasted varieties — the honey roasted almonds have earned recognition from food critics for their balance of sweetness and crunch.
Walnuts contain more omega-3 fatty acids than any other nut, with 2.5g of ALA per 28g serving — a plant-based fat linked to reduced risk of heart disease and improved cognitive function.
The brain-shaped appearance of a walnut is oddly fitting: they are the single best nut for brain health, with their ALA omega-3s supporting the structural integrity of brain cell membranes. Several clinical studies have linked regular walnut consumption to improved cognitive performance in older adults and measurable reductions in LDL (“bad”) cholesterol. Walnuts also contain an exceptional amount of polyphenol antioxidants — more than almost any other tree nut — which combat systemic inflammation, a driver of chronic disease.
The flavour is robust and slightly bitter, with an earthy depth that pairs beautifully with blue cheese, dark chocolate, or porridge. Browse our fresh walnuts — we stock whole and halved varieties, roasted to order.
Cashews are seeds rather than true botanical nuts, but are nutritionally classified with tree nuts. They are rich in magnesium (20% RDA per oz), copper, and zinc, making them important for immune function, energy production, and bone strength.
The question “are cashews a nut?” is one of the most searched cashew queries in the UK — and the answer is technically no. Cashews grow from the bottom of the cashew apple, a tropical fruit, making them the seed of a drupe. Despite this botanical distinction, they behave nutritionally just like tree nuts. Their creamy texture comes from a higher ratio of oleic acid (the same heart-healthy monounsaturated fat found in olive oil), and their magnesium content supports muscle relaxation, energy metabolism, and blood sugar regulation.
Cashews are the creamiest-tasting nut in raw form — mild, buttery, with a slightly sweet finish. Our cashew collection includes plain roasted and honey roasted cashews, which are consistently among our best-sellers.
Pistachios have the highest protein content per calorie of any nut, with 6g of protein per 28g serving, making them particularly useful for weight management and post-exercise recovery.
Pistachios are sometimes called the “skinny nut” — and there’s science behind it. Their protein-to-calorie ratio is unmatched among tree nuts, and because they’re typically eaten in-shell, the time it takes to open each nut naturally slows consumption, reducing overall intake. They are also one of only two nuts (along with eggs) that contain significant amounts of lutein and zeaxanthin, two carotenoids that support eye health and may reduce the risk of age-related macular degeneration.
The flavour is distinctively sweet and slightly savoury, with a vibrant green interior and a satisfying snap. Explore our pistachio range, including roasted and salted varieties.
Pecans are exceptionally high in manganese, providing 58% of the daily recommended intake per oz, and are one of the richest plant sources of antioxidants, which help reduce oxidative stress and inflammation.
Pecans consistently rank at the top of the ORAC (Oxygen Radical Absorbance Capacity) scale — a measure of antioxidant activity — higher than most other nuts and many commonly consumed fruits and vegetables. Their impressive manganese content (58% RDA per oz) and copper content (38% RDA per oz) support enzyme function, connective tissue formation, and iron metabolism. Multiple clinical studies have found that regular pecan consumption significantly lowers LDL cholesterol, with one 2018 study published in the journal Nutrients finding a 6.4% reduction after 8 weeks of daily intake.
In flavour, pecans are rich, buttery, and slightly sweet — often described as a more refined version of walnuts. They’re a natural fit for both savoury salads and desserts. Find our fresh pecans here.
Brazil nuts contain more selenium than any other food — a single nut provides up to 96mcg, which is 174% of the daily recommended intake. Selenium is essential for thyroid function, DNA synthesis, and immune response.
No food on earth delivers selenium as efficiently as a Brazil nut. The selenium in Brazil nuts is highly bioavailable, meaning the body absorbs and uses it effectively. The thyroid gland depends on selenium to convert T4 hormones into their active T3 form, making Brazil nuts particularly valuable for anyone managing thyroid conditions. Selenium also plays a critical role in immune response and acts as a cofactor for glutathione peroxidase, one of the body’s most important antioxidant enzymes.
One important note: because selenium intake above 400mcg per day can cause toxicity (a condition called selenosis), the recommended serving is 1–3 Brazil nuts per day — not a full 28g serving. Our Brazil nuts benefits guide covers this in full detail. Shop our fresh Brazil nuts.
Macadamia nuts have the highest fat content of any nut (22g per oz), almost entirely monounsaturated fats, which are associated with improved heart health, reduced LDL cholesterol, and better insulin sensitivity.
Macadamias have the most indulgent flavour profile in the nut world: rich, buttery, and slightly creamy, with a texture closer to a well-made chocolate truffle than a typical nut. Their fat composition closely mirrors that of olive oil — predominantly oleic acid — which has been repeatedly linked to cardiovascular protection. While their high fat and calorie content (204 calories per oz) makes portion awareness worthwhile, the quality of those fats is excellent.
Our honey roasted macadamia nuts are a genuine treat — lightly roasted to enhance their natural butteriness with a delicate honey glaze.
Hazelnuts are a rich source of vitamin E and folate, with 28g providing 21% of the daily vitamin E requirement and 8% of folate, supporting cardiovascular health and cell repair.
Beyond vitamin E and folate, hazelnuts contain a unique class of polyphenols called proanthocyanidins, which are found in only a handful of foods. Research suggests these compounds support gut microbiome diversity and reduce markers of gut inflammation. Hazelnuts are also high in oleic acid and contain meaningful amounts of magnesium, copper, and manganese — making them a well-rounded nutritional choice for cardiovascular and metabolic health.
In flavour, hazelnuts are warm, sweet, and slightly toasty — the nut that most people associate with chocolate and coffee. They’re exceptional eaten raw or lightly roasted. Browse our hazelnuts range.
Peanuts are technically legumes (not tree nuts), but nutritionally they behave like nuts — providing 7g of protein per oz, the highest protein content of any nut-like food, along with biotin, niacin, and resveratrol.
Are peanuts a nut? Botanically, no — they grow underground in pods and are classified as legumes, in the same family as lentils and chickpeas. But in every nutritional and culinary sense, they belong in the nut category. With 7g of protein per oz, peanuts beat every tree nut on outright protein content. They are also one of the best plant-based sources of biotin (essential for hair and nail growth) and niacin (vitamin B3, which supports energy metabolism and brain function). Peanuts also contain resveratrol, the same antioxidant compound found in red wine and associated with cardiovascular protection.
Flavour is bold and savoury when roasted, with a satisfying crunch. Nuts Pick’s salted peanuts without skin are a popular snacking choice. Browse the full peanuts range.
Walnuts are widely considered the healthiest nut overall due to their unique omega-3 fatty acid content (2.5g ALA per oz) and the highest antioxidant activity of any nut. However, the healthiest nut depends on your goal: almonds lead for vitamin E and fibre, Brazil nuts for selenium, pistachios for protein, and pecans for antioxidants.
Here’s how the leading nuts stack up by health goal:
Overall healthiest: Walnuts. The combination of plant-based omega-3s (the only nut with meaningful ALA content), exceptional polyphenol antioxidant levels, and strong clinical evidence for heart and brain health makes walnuts the most consistently recommended nut in nutritional research.
Best for heart health: Walnuts and almonds. Both have robust clinical evidence. Walnuts reduce LDL cholesterol and triglycerides via their omega-3 content; almonds reduce LDL and protect LDL particles from oxidation via their vitamin E content. Pecans are a strong third choice for their proven LDL-lowering effect.
Best for weight management: Pistachios. The highest protein-per-calorie ratio of any nut, combined with the natural portion-control effect of in-shell eating, makes pistachios the most weight-management-friendly choice. A 2020 study found pistachio snackers had significantly lower BMI progression than those eating other calorie-equivalent snacks.
Best for thyroid and immunity: Brazil nuts. A single Brazil nut delivers 174% of your daily selenium requirement — no other food comes close. One to three nuts per day is the recommended intake for thyroid and immune support.
Best for energy and blood sugar: Cashews and almonds. Cashews provide 20% of daily magnesium per oz, essential for ATP energy production and insulin function. Almonds have been shown in multiple studies to blunt post-meal blood sugar spikes when eaten alongside carbohydrates.
Best antioxidant nut: Pecans. Pecans have the highest ORAC score of any commonly eaten nut, with over 17,000 ORAC units per 100g — ahead of walnuts (13,541) and almonds (4,454).
Roasting nuts changes their texture and flavour but has minimal impact on macronutrients. Protein, fat, and fibre remain largely intact; some vitamin E and B vitamins are slightly reduced at high heat, but the overall nutritional difference between raw and lightly roasted nuts is small.
The key variables are temperature and duration. High-heat roasting (above 160°C for extended periods) causes more vitamin loss and increases the risk of acrylamide formation, a compound produced when starchy foods are cooked at very high temperatures. Light roasting — the method Nuts Pick uses — preserves the vast majority of micronutrients while significantly enhancing flavour through the Maillard reaction, the same browning process that makes coffee and bread taste so good.
Roasting also reduces water content slightly, which concentrates calorie density by a marginal amount (roughly 10–15 extra calories per 28g compared to raw). This is worth noting but rarely significant in practice.
One exception worth flagging: honey roasting adds sugar, typically 3–5g per 28g serving depending on the coating. Our honey roasted range uses a light glaze that keeps the added sugar low — but if you’re tracking sugar intake carefully, our plain roasted nuts are the better choice.
Freshness is the single most important factor when choosing nuts. Nuts with a high fat content — particularly walnuts, pecans, and macadamias — are prone to going rancid when exposed to air, heat, or light. Rancid nuts smell musty, sour, or like old paint, and lose most of their nutritional value. A slightly bitter or off taste in a nut is always a sign of oxidation.
For storage, the rule is simple: airtight container, cool and dry environment. At room temperature in a sealed jar away from sunlight, most nuts will stay fresh for up to 3 months. In the freezer, they’ll keep for 6 months or more without losing quality — and they thaw quickly, so freezing works well even for everyday snacking.
Pre-packaged nuts in small batches tend to stay fresher than loose bulk buying, simply because each pack is opened and consumed quickly rather than sitting exposed to air. At Nuts Pick, we roast to order and ship in sealed packaging — so every bag arrives at peak freshness rather than sitting in a warehouse for months. For variety and value, our mixed nuts range and nut gift boxes are a great starting point.
The main types of edible nuts are almonds, walnuts, cashews, pistachios, pecans, Brazil nuts, macadamia nuts, and hazelnuts. Peanuts are also commonly grouped with nuts despite being botanical legumes. Each type has a distinct nutritional profile, flavour, and culinary use.
Walnuts are generally considered the healthiest nut due to their high omega-3 ALA content (2.5g per oz) and the highest antioxidant activity of any nut. Almonds are the best choice for vitamin E and fibre, Brazil nuts for selenium, and pistachios for protein per calorie.
There are dozens of edible nut varieties worldwide, but the nine most widely available and consumed types are almonds, walnuts, cashews, pistachios, pecans, Brazil nuts, macadamia nuts, hazelnuts, and peanuts.
Yes — all common nut types provide beneficial unsaturated fats, protein, fibre, and micronutrients. The key is portion size: a standard serving is 28g (about a small handful), which provides 160–200 calories. Nuts are calorie-dense, so eating them in place of less nutritious snacks delivers the greatest health benefit.
Peanuts are legumes, not botanical nuts — they grow underground in pods. Almonds, cashews, and pistachios are also not true nuts botanically (they are drupes or seeds), but all are nutritionally and culinarily classified as nuts.
Peanuts contain the most protein of any nut-like food, with 7g per oz (28g). Among tree nuts, pistachios and almonds are highest, both at 6g per oz.
Every nut type earns its place in a healthy diet — the “best” one simply depends on what you’re optimising for. If you want the widest range of benefits, eating a varied mix across the week is the most practical strategy. At Nuts Pick, our freshly roasted range covers every variety on this list, sourced from premium growing regions and roasted in the UK for maximum freshness. Several of our products have been recognised by the Guild of Fine Food’s Great Taste Awards — independent confirmation of the quality you’ll taste in every bag.
Ready to explore? Start with our mixed nuts selection for variety, or treat someone (or yourself) with one of our nut gift boxes — the ideal way to try the full range.
