Almonds: The Heart-Healthy Powerhouse
Anyone who’s ever raided their pantry for a quick snack has probably grabbed a handful of almonds at some point. These nuts hold the title of being the most consumed tree nut globally, with the United States producing a whopping 81% of the world’s supply. What makes almonds such a household staple goes beyond their mild, satisfying crunch.
Not only are almonds nutrient-dense, but studies show they can significantly reduce heart disease risk factors, with one 12-week study finding that people eating two ounces daily saw reductions in bad cholesterol and inflammatory markers. They’re particularly rich in calcium and vitamin E, while also providing important B vitamins and magnesium. When stored properly in your pantry, almonds can last nine to twelve months.
Walnuts: Brain Food with a Twist
If you’ve ever cracked open a walnut and noticed it looks suspiciously like a tiny brain, you’re not alone in that observation. Coincidentally, research suggests eating one to two ounces of walnuts daily may improve brain function and reduce dementia risk factors. These wrinkled nuts are unique among the tree nut family because they’re packed with omega-3 fatty acids.
Walnuts are one of the few plant foods containing alpha-linoleic acid omega-3 fat, making them particularly valuable for heart and brain health. While raw walnuts can taste bitter and unpleasant, they transform beautifully when chopped and used in salads, cookies, and brownies. They’re also among the better nuts for long-term storage.
Cashews: The Creamy Crowd-Pleaser
If this were about ranking which nut you’d most want a bowl of, cashews would be the clear winner with their perfect taste, texture, and filling properties. These kidney-shaped nuts aren’t actually nuts at all – they’re seeds that grow attached to cashew apples, making them botanically fascinating.
Studies suggest cashews may improve blood fat levels and reduce blood pressure, while also providing essential minerals like magnesium and manganese. Most fats in cashews are heart-healthy monounsaturated fats. In your pantry, cashews typically last six to nine months when stored properly.
Peanuts: The Affordable All-Star
Here’s a fun fact that might surprise you: peanuts aren’t nuts at all. Peanuts are actually legumes because they grow in pods underground rather than on trees. Despite this botanical technicality, they’ve earned their place in every household pantry across America.
Peanuts are easy to crack open, taste good plain or flavored, and can be the entire basis of dishes – imagine life without peanut butter or half of all candy bars. China produces roughly two-fifths of the world’s peanuts, with about ninety percent consumed by just five countries including the United States. They’re incredibly versatile and budget-friendly.
Pecans: The Southern Comfort Food
Pecans are native to the American Southeast and were historically used by Native peoples and early settlers because they were easily accessible along waterways and far easier to shell than other North American nuts. These buttery, rich nuts have become synonymous with Southern cuisine and holiday desserts.
There’s more to pecans than pecan pie – these large nuts contain around 200 calories per ounce and are excellent sources of copper, which assists in nerve function and immunity. Research shows that eating pecans daily can significantly reduce bad cholesterol and triglyceride levels. They’re nutritional powerhouses disguised as indulgent treats.
Pistachios: The Addictive Green Gems
The name “pistachio” comes from the Greek word “pistákion,” meaning “the green nut”. These little green treasures have earned their nickname as “nature’s candy” because once you start eating them, it’s nearly impossible to stop.
Pistachios are packed with nutrients but lower in calories and fat than many other nuts, with studies showing they can aid in weight management programs. Research published in Nutrition Today found that eating pistachios has beneficial effects on blood pressure and heart function. However, they’re among the nuts that deteriorate quickly, so proper storage is crucial.
Hazelnuts: The Nutella Connection
Most people’s first encounter with hazelnuts probably came through a jar of chocolate-hazelnut spread, but these nuts deserve recognition beyond their starring role in desserts. Interestingly, probably no one has actually eaten a raw hazelnut because they require cracking the hard shell without crushing the nut, then peeling the bitter skin.
Studies published in the Journal of Clinical Lipidology suggest hazelnuts may help reduce cholesterol. These nuts are especially rich in vitamin E, along with being abundant sources of B vitamins. Hazelnuts make fantastic substitutes for chestnuts in both sweet and savory dishes.
Brazil Nuts: The Selenium Superstars
Brazil nuts are the most underrated nuts in any mixed jar – they’re bigger, tougher nuts that somehow manage to be almost creamy when you eat them, making for a great salty snack. These rainforest natives pack more selenium than any other nut.
Brazil nuts originate in the rainforest and have a buttery flavor, high in the good kind of fat. They’re among the nuts with more polyunsaturated fats. In pantry storage, Brazil nuts last about nine months, making them reliable long-term pantry staples.
Macadamia Nuts: The Buttery Luxury
Macadamia nuts have a distinctly buttery texture and contain an impressive array of nutrients. Originally from Australia, these nuts have become associated with Hawaiian cuisine and premium nut mixes worldwide.
Macadamia nuts have a similar creamy profile to chestnuts but with an almost coconutty undertone, and toasting them before use brings out their best flavors. These nuts contain omega-7 fats and are also produced naturally by the body. However, they have shorter shelf lives, typically lasting only three to six months in the pantry.
Pine Nuts: The Pesto Essential
Although you might know pine nuts from pesto, these tear-dropped shaped items are actually seeds found in pine cones growing from about 20 varieties of trees with edible seeds. Pine nuts aren’t considered true nuts botanically but are edible seeds from pine trees, with roughly 20 species producing seeds large enough for harvesting.
Harvesting pine nuts is no easy task – two shell layers must be removed by hand, and pine cones have long maturation periods with harvesting occurring every 18 months, explaining why they’re among the most expensive nuts. They cost more than expected but have a nice mild flavor, though when raw they’re too soft for satisfying snacking.
Chestnuts: The Seasonal Specialty
Chestnuts fit the true botanical definition of a nut along with hazelnuts, pecans, and walnuts. These nuts are unique because they’re much lower in fat and higher in carbohydrates compared to other nuts, making them more similar to grains nutritionally.
With the exception of chestnuts, which are very low in fat, most nuts contain around 50-75% fat. Unfortunately, chestnuts are among the nuts that deteriorate quickly during storage. Interestingly, sweet potatoes taste very similar to chestnuts and can serve as substitutes in many recipes.
Black Walnuts: The Wild American Original
Black walnuts are native to North America and have a strong taste with very hard shells, primarily used in ice cream and candy production. These aren’t the walnuts you typically find in grocery stores – those are usually English walnuts.
American black walnuts have wonderful, distinctly different flavors from English walnuts, but you need a hammer to crack their shells, while butter nuts are another walnut variety with great flavor that’s also hard to find and difficult to open. Walnut trees are notorious for inhibiting growth of other plants by producing chemicals in their leaves that rain leaches into the surrounding soil.
Storage and Safety: Keeping Your Nuts Fresh
Nuts last about twice as long when stored with shells on, about six months versus three months in the fridge or one month in your pantry, and won’t last as long at room temperature, so many experts suggest refrigerator storage to limit heat and light exposure. Because of their high-fat content, nuts aren’t great for long-term pantry storage without preparation, as rancidity occurs from oxygenation.
Proper storage requires airtight containers, with glass containers preventing chemical leaching, and whole nuts keeping better than chopped varieties. Nuts are prone to molds producing carcinogenic aflatoxins that can cause liver damage, with high moisture being the leading cause. When oils decompose from heat, light, and oxygen exposure, they turn rancid resulting in harsh, bitter tastes, and eating rancid nuts can cause stomach pain.
Whether you’re stocking up for holiday baking or just want healthy snacks on hand, these thirteen nuts offer incredible variety in flavors, textures, and nutritional benefits. From the heart-healthy almonds to the brain-boosting walnuts, each brings something special to your pantry. Who knew such small packages could pack so much nutritional punch?
