Nuts and Seeds: Nutrition Guide and Recipe Collection

Almond
While a major percentage of the world’s almond supply goes to chocolate makers, this nut—which has been cultivated for centuries—is a well-established star in chicken dishes and other savory contexts. And in more recent years, almond butter has blown up to become a nearly billion-dollar market.

• Good source of: protein, fiber, magnesium, phosphorus

• Excellent source of: copper, manganese, riboflavin, vitamin E

Cashew
Weird/cool fact: Cashews come from the same plant family as poison ivy. Indeed, cashew shells contain the same irritant as the rash-inducing plant, so commercial harvesting and packaging requires extreme care. Fans agree: Rich and buttery, cashews are worth the trouble.

• Good source of: protein, iron, phosphorus, zinc, selenium, thiamin

• Excellent source of: magnesium, copper, manganese

Hazelnut
Also known as a filbert, this nut is a classic foil for chocolate in dessert recipes. As you’ll discover in the recipes below, however, hazelnuts pair surprisingly well with green veggies like Brussels sprouts, too. We love a versatile nut.

• Good source of: magnesium, thiamin

• Excellent source of: copper, manganese, vitamin E

Peanut
Though treated as a culinary nut, the peanut is a rogue legume in this list—it grows in a pod. (If you’ve ever eaten a raw peanut, you have may noticed it tasted more “pea” than “nut.”) Whatever their category, peanuts are a favorite addition to everything from cookies to salads.

• Good source of: protein, magnesium, zinc, thiamin, folate, vitamin E

• Excellent source of: copper, niacin, manganese

Pecan
There’s a reason pecans are a staple in fall holiday menus: Though available year-round nowadays, autumn is peak season for this native North American nut. Pecans are part of the hickory family and have a slightly sweet, buttery nutmeat that’s perfect in pies.

• Good source of: zinc, thiamin, fiber

• Excellent source of: copper and manganese

Walnut
Most walnuts in the U.S. are grown in California and sold in a standard size roughly equivalent to a ping-pong ball. But walnuts come in many varieties, including some with very thin shells and others that are larger or teeny-tiny

• Good source of: magnesium

• Excellent source of: copper, manganese, omega-3 ALA

Pine nut
These nuts are actually seeds—of pine trees! Pine nuts tend to be pricey, a reflection of a laborious harvesting process that generally involves hand-separating the seeds from pine cones. Also called pignoli, pine nuts are a foundational ingredient in many pesto recipes.

• Good source of: magnesium, phosphorus, zinc, vitamin E

• Excellent source of: copper, manganese

Pistachio
Once you pry past their hard, beige shells, you’ll find these nuts have a delicate flavor that’s prized in cuisines the world over. Antioxidant plant compounds help create pistachios’ unique green and purple hues.

• Good source of: protein, fiber, phosphorus, manganese

• Excellent source of: copper, thiamin, vitamin B6

Pumpkin seed
Also called pepitas, these seeds are a go-to ingredient in Mexican cuisine and work well in sweet and savory dishes alike. They’re delicious as a standalone snack; try them roasted and lightly salted. You can eat them with or without the shells.

• Good source of: protein, iron

• Excellent source of: magnesium, phosphorus, zinc, copper

Sesame seed
Tiny sesame seeds can do so much more than dot a hamburger bun. Grown in colors ranging from ivory to black, they’re delicious as a salad topper or a finishing touch for noodle dishes. When ground into a paste called tahini, sesame seeds are a key ingredient in traditional hummus. Sesame oil is a mainstay of Chinese cooking.

• Excellent source of: copper

Sunflower seed
Enjoy these delicious seeds dried or roasted, seasoned or plain. Unless you buy sunflower seeds pre-shelled, plan to have fun spitting out their fibrous, striped hulls as you munch away. (Hey, there’s a reason they’re a ballpark fave.)