Nut (food)

Foods called nuts, which may be true nuts or seeds, drupes or legumes This article is about foods called nuts, which may not be called nuts in botany. For botanical nuts, see Nut (fruit). For other kinds of nut, see Nut (disambiguation).

Chestnuts are both botanical and culinary nuts. Some common "culinary nuts": hazelnuts, which are also botanical nuts; Brazil nuts, which are not botanical nuts, but rather the seeds of a capsule; and walnuts, pecans, and almonds (which are not botanical nuts, but rather the seeds of drupes) A nut is a fruit consisting of a hard or tough nutshell protecting a kernel which is usually edible. In general usage and in a culinary sense, many dry seeds are called nuts. In a botanical context, "nut" implies that the shell does not open to release the seed (indehiscent). Most seeds come from fruits that naturally free themselves from the shell, but this is not the case in nuts such as hazelnuts, chestnuts, and acorns, which have hard shell walls and originate from a compound ovary. The general and original usage of the term is less restrictive, and many nuts (in the culinary sense), such as almonds, pistachios, and Brazil nuts, are not nuts in a botanical sense. Common usage of the term often refers to any hard-walled, edible kernel as a nut. Nuts are an energy-dense and nutrient-rich food source.

[edit] Botanically, a nut is a fruit with a woody pericarp developing from a syncarpous gynoecium. True nuts include, for example, chestnut, hazelnut and filbert. Culinarily, the term 'nut' is used much more widely, and includes examples of drupes (such as pecans and almonds) or seeds (such as pine nuts and peanuts). Also widely known as nuts are dry drupes, which include pecans, almonds, macadamia (Macadamia integrifolia), candlenut (Aleurites moluccanus) and the water caltrop (Trapa bicornis). A drupe is an indehiscent fruit that has an outer fleshy part consisting of the exocarp, or skin, and mesocarp, or flesh, which surround a single pit or stone, the endocarp with a seed (kernel) inside. In a dry drupe, the outer parts dry up and the remaining husk is part of the ovary wall or pericarp, and the hard inner wall surrounding the seed represents the inner part of the pericarp. Walnuts and hickories (Juglandaceae) have fruits that are difficult to classify. They are considered to be nuts under some definitions but are also referred to as drupaceous nuts.[citation needed] In common use, a "tree nut" is, as the name implies, any nut coming from a tree. This most often comes up regarding food allergies; a person may be allergic specifically to peanuts (which are not tree nuts but legumes), whereas others may be allergic to the wider range of nuts that grow on trees.

[edit] In the 21st century, about a dozen species constitute most of the worldwide production of nuts, shown in the table below for major commercial nuts.

Culinary nuts

Name

Image

Origin

Description

Production

Almond (Prunus dulcis)

Originated in Iran and the surrounding area.

The fruit is a drupe, consisting of an outer hull and a hard shell, the endocarp, containing a single seed. Almonds are sold shelled or unshelled. Blanched almonds are almonds with the shells removed that have been treated with hot water to soften the seed coat, which is then removed.

World production of unshelled almonds in 2019 was 3.5 million tonnes, and the largest producing countries were the United States, Spain, Iran, Turkey and Morocco.

Brazil nut (Bertholletia excelsa)

Native to tropical South America where the nuts are gathered from forest trees growing in the wild.

The nuts are hard-shelled seeds borne in a hard, woody capsule.

In 2019, global production of Brazil nuts was 78,000 tonnes, most of which were harvested from the Amazon rainforest of Brazil and Bolivia.

Cashew (Anacardium occidentale)

Originated in northeastern Brazil and widely grown in the tropics.

The fruit is a thick-shelled, seed-bearing drupe borne at the apex of a fleshy stalk known as a cashew apple.

World production in 2019 of cashew nuts with shells was around 4 million tonnes, with Côte d'Ivoire and India being the main producing countries.

Chestnut (Castanea spp.)

Native to temperate regions of the Northern Hemisphere, and was at one time a staple crop in some regions.

[edit] Nuts used for food are a common source of food allergens. Reactions can range from mild symptoms to severe ones, a condition known as anaphylaxis, which can be life-threatening. The reaction is due to the release of histamine by the body in response to an allergen in the nuts, causing skin and other possible reactions. Many experts suggest that a person with an allergy to peanuts should avoid eating tree nuts, and vice versa. In the European Union, foods containing nuts must be labelled. The EU regulation requires labelling of foods containing peanuts or nuts, specified as:

almonds (Amygdalus communis L.), hazelnuts (Corylus avellana), walnuts (Juglans regia), cashews (Anacardium occidentale), pecan nuts (Carya illinoinensis (Wangenh.) K. Koch), Brazil nuts (Bertholletia excelsa), pistachio nuts (Pistacia vera), macadamia or Queensland nuts (Macadamia ternifolia) and products thereof, except for nuts used for making alcoholic distillates including ethyl alcohol of agricultural origin.

[edit] Graph of nutritional properties of nuts and oily seeds Raw mixed nuts, sold as a snack food Nuts contain the diverse nutrients that are needed for the growth of a new plant. Composition varies, but they tend to have a low water and carbohydrate content, with high levels of fats, protein, dietary minerals, and vitamins. The digestibility of the protein at about 90% is slightly lower than that of meat and fish, but can be improved by chewing thoroughly. The fats are largely unsaturated and nuts are a source of essential omega-3 fatty acids. As part of a healthy human diet, long-term consumption of diverse nutrients in nuts may contribute to a lower risk of cardiovascular diseases, reduced levels of blood cholesterol, and lower all-cause mortality. For vegetarians and vegans, nuts provide many of the essential nutrients which may be in short supply in other plant foods. Nuts supply nutrients for humans and wildlife. Because nuts generally have a high oil content, they are a significant energy source. Many seeds are edible by humans and used in cooking, eaten raw, sprouted, or roasted as a snack food, ground to make nut butters, or pressed for oil that is used in cooking and cosmetics. Regular nut consumption of more than 5 ounces (140 g) per week may benefit weight control and contribute to lowering body weight in humans.

Constituents[edit] Nuts are the source of energy and nutrients for the new plant. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats including linoleic acid and linolenic acid, vitamins, and essential amino acids. Many nuts are good sources of vitamin E, vitamin B2, folate, fiber, and essential minerals, such as magnesium, phosphorus, potassium, copper, and selenium. This table lists the percentage of various nutrients in four unroasted seeds. Units are presumably grams, and out of 100 g.

Name

Protein

Total fat

Saturated fat

Polyunsaturated fat

Monounsaturated fat

Carbohydrate

Almonds

21.26

50.64

3.881

The crunchy, buttery texture of nuts makes them a natural match for festive spreads, from mulled wine to cheese boards. Their natural oil content helps them stay fresh through the cold months, meaning you can prep a bowl of spiced roasted hazelnuts days in advance without worrying about spoilage. In the UK, a handful of toasted almonds or chestnuts is a familiar scent in Christmas markets, signalling warmth and indulgence. Because they’re high in protein and healthy fats, nuts also provide a satisfying bite that balances the sweetness of mince pies and puddings, keeping guests from overindulging in sugar-laden treats.

When buying nuts for Christmas, look for shells that are intact and free from mould or damp spots—signs of improper storage. Opt for unsalted, raw varieties if you plan to roast them yourself; this lets you control seasoning and avoid hidden sodium spikes. For longer keeping power, transfer the nuts to an airtight tin and store them in a cool, dark pantry; they’ll stay crisp for up to six months. If you need them ready-to-serve, a quick toss in the oven with a drizzle of maple syrup, a pinch of rosemary, and a dash of smoked paprika yields a festive, savoury snack that can be made in bulk.

Many think that all nuts are high‑calorie villains that will sabotage a holiday diet, but the reality is more nuanced. While they are energy-dense, the fibre, protein and monounsaturated fats they contain promote satiety, meaning a small handful can curb cravings for richer sweets. Another myth is that all nuts are allergic‑free; in fact, tree‑nut allergies are among the most common, so always label a nuts‑laden buffet clearly and provide alternatives such as roasted pumpkin seeds. Finally, some assume nuts are a modern, exotic addition to Christmas – yet chestnuts have been roasted on open fires in British homes for centuries, proving they’re as traditional as ever.