Published on December 29th, 2013 | by Mary Gerush


Are All Nuts Created Equal?

Becky’s recent post about the health benefits of nuts made me curious. Since they’re so good for you, which ones should you eat? Is one better than another?

Nuts Are Really, Really Good For You

Becky’s post summarizes the results of a couple of recent research studies that followed almost 119,000 people over 30 years. The results? Those who ate nuts daily were 20% less likely to die from any cause. 20%! From any cause! That’s significant.

One of the research report’s authors, Charles Fuchs, talked with NPR’s Ira Flatow to discuss the results. Bottom line, eat nuts once a week, and you get some health benefit. But the more you eat (to a point anyway), the more beneficial. It appears the “right” amount is about 1 ounce daily. And the studies indicate this benefit applies to eating any type of nuts, including peanuts (which are actually legumes).

Good to know, but I wanted to see if there were differences in the nutrition of various nuts. So I started a little research project.

All Nuts Aren’t Created Equal

I found a chart comparing the nutritional content of 9 nuts. After a brief look at where their nutritional values differ significantly, here’s what I learned. (All percentages apply to 1 ounce of the nuts referenced.)

Here’s the table I created summarizing my findings:

Nut Comparison

For a crazy detailed look at other nutritional values across nut types, check out the source I used, which was prepared by the International Tree Nut Council Nutrition Research & Education Foundation.

See which nuts you prefer and grab a handful a day. Or combine them into some easy, fast, delicious granola bars, or incredible, gluten free nut and seed bread. Which are your favorites and why?

Image Credit: Nuts via Shutterstock

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About the Author

Hi all! I'm Mary Gerush - a recovering corporate worker bee turned good-farm-real-food advocate and writer who wants to help people understand what they're eating. I tend a tiny urban farm in Dallas, TX, and hope to scale up one day soon. Omnivore through-and-through, there's not much I love to eat more than a butter-basted grass fed steak fresh from a searing hot cast iron skillet. Follow me on , , and !

4 Responses to Are All Nuts Created Equal?

  1. Dang. Cashews are my fave and the least nutrient-dense! I need to learn to like walnuts and almonds better!

  2. AEM says:

    Great timing! About a month ago, I started increasing my nut intake to increase my good cholesterol. Thanks for the resource!

    • Mary Gerush says:

      It’s so funny that you can find so much info on the web today. I’ll bet our old Encylopedia Brittanica set didn’t have a nice comparison chart like this! Have you tried the granola bar recipe yet? You will love it I’m sure.

  3. Pingback: Not all Nuts are as Nutty

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