edible nuts and seeds that contain important minerals

Edible Nuts and Seeds

What’s the Difference Between a Nut and a Seed?

In botanical terms, all nuts are seeds. Most so-called nuts are NOT nuts, but fruit seeds! In culinary terms, any edible nuts and seeds used as a nut in the kitchen can be called nuts. Confused? It’s helpful for nut allergy sufferers to understand the differences between edible seeds, nuts, kernels, drupes, legumes etc. so we put this list of edible nuts and seeds together…

Frequently Asked Questions About Nuts

FAQ About Edible Nuts and Seeds – Questions About Seeds & Nuts

  • What is a True Nut? What is a Botanical Nut?
    In botanical terms, a true nut is a shelled pod containing an edible kernel, and a seed is the part of a flowering plant containing the plant embryo surrounded by a protective outer coat.
  • What is a Culinary Nut?
    A list of culinary nuts typically includes all the edible fruits and seeds that are not, in botanical terms, nuts but are nevertheless commonly referred to as nuts in cuisine. Alternatively any crazy cook or chef can be a culinary nut!
  • What is a Seed?
    A seed is the unit of reproduction of a flowering plant that, when sown, has the potential to develop into a new plant.
  • Which Nuts Are Not Nuts?
    In our table of nut and seed families, sort the Fruit Type column to display the true botanical nuts.
  • Are Raw Nuts More Nutritious Than Roasted Nuts?
    Yes. There’s not a huge difference but nuts lose some of their vitamins and minerals when roasted, especially in oil so raw nuts are more nutritious than roasted nuts. Flaked and ground nuts have the same nutritional value as raw nuts, unless they have been blanched to remove the outer coating, in which case they  have less fiber.
  • How Many Nuts in One Serving?
    One small handful is roughly one serving*.
  • What Are Tree Nuts?
    Tree nuts grow on trees. However, not all nuts that grow on trees are actually nuts, in fact, the majority are drupes. Sort the Fruit Type column in our list of nut and seed families for a list of tree nuts.
  • What’s the Difference Between Angiosperms and Gymnosperms?
    Angiosperms are flowering plants with seeds enclosed inside an ovary, usually a fruit. Gymnosperms do not have fruits or flowers, instead they have “naked seeds” (unenclosed seeds) on the scales or leaves (e.g. pine cones).
  • Is this ADDucation List of Edible Nuts and Seeds Complete?
    No, but if you’re aware of any edible nuts and seeds we could add, or you spot any errors please add your comments…
Edible Seed Types: Nuts, Drupes, Legumes & Fruit Parts Explained

Edible Nuts and Seeds: Seed Types & Fruit Anatomy Definitions

  • Capsule: A fruit that releases its seeds and splits apart (e.g. brazil nuts).
  • Cypsela: Dry, one seeded fruit formed by two united carpels each consisting of an ovary, optional style and stigma (e.g. daisy family).
  • Carpel: Female reproductive organ of fruit (flowering plants) consisting of an ovary, stigma and, sometimes, a style.
  • Drupes (stone fruit): A seed surrounded by a fleshy or pulpy fruit (e.g. walnuts, almonds, pecans, peaches and coconuts). With edible drupes we eat the seed/pit/pip/stone instead of the fruit itself.
  • Kernel: Inner softer part of a nut, seed or fruit stone.
  • Husk / Hull: Dry outer coating or shell of a seed.
  • Legumes: A pod that contains multiple unenclosed seeds (e.g. peanuts).
  • Nuts: A fruit with a hard shell with a single[1] edible[2] seed (e.g. hazelnuts and chestnuts).
  • Pericarp: Three layers typically make up the pericarp/fruit:
    • Epicarp (exocarp/flavedo): Outermost layer of the pericarp/fruit (e.g. “skin” of an apple or “zesty” outer of a lemon)
    • Mesocarp: Fleshy middle layer of the pericarp/fruit (e.g. edible “flesh” of apple, “pith” layer of a “lemon”)
    • Endocarp: Inside layer of the pericarp/fruit which surrounds the seed/s (e.g. hard layer surrounding kernel of walnuts, pecans etc.)
    • Pistil: One or more carpels fused together.
[1]In rare cases a double seed. [2]Edible in most cases.

*Important!* This list of edible nuts and seeds is published for information purposes only and does NOT constitute medical advice. Always seek professional medical advice about nut allergies.
Click the column headings with arrows to sort edible nuts and seeds. Click the + icon to show any hidden columns. Set your browser to full screen and zoom out to show as many columns as possible. Start typing in the Filter table box to find anything inside the table.

NutSpecies / GenusFamilyCommon Family TermNut Tree or PlantAngiosperm/ GymnospermFruit TypeFacts & Info
Acorn (Oak nut)QuercusFagaceaeBeech familyEnglish Oak tree, Pedunculate Oak treeAngiospermNutAcorns are edible once the bitter tannins have been leached out in water, and were a staple food in some earlier cultures. Roasted chopped acorns can be used as an Almond alternative. Acorns were used as a coffee substitute by the Germans in WWII and the Confederates in the American civil war. There are hundreds of oak species.
AlmondPrunus dulcisAmygdalusAlmond familyAlmond tree, Sweet almond treeAngiospermDrupeRaw sweet Almonds taste delicious. Raw bitter Almonds should only be eaten in small quantities as they can be toxic in larger amounts. Almonds are difficult to digest, so they should be chewed thoroughly.
Roasted Almonds are used in baked goods, cooked or dried and ground into a powder, or mixed with water to make Almond milk. Almonds can be pressed for oil which is commonly used as a food flavoring and in recipes. Native from the eastern Mediterranean to central Asia, Almonds are the fourth most widely produced of all the edible nuts and seeds worldwide after Coconuts, Peanuts and Cashew nuts.
Araucaria nuts (piñas, pinhas, piñones, pinhões)Araucaria araucanaAraucariaceaeAraucaria familyMonkey Puzzle tree, monkey tail tree, Chilean pine tree, pehuén treeGymnospermNo fruitRaw Araucaria nuts are delicious, soft like a cashew nut and similar to pine nuts. Can also be cooked. Native to Chile and Argentina.
BeechnutsFagus sylvaticaFagaceaeBeech familyBeech tree, Common Beech tree, European beech treeAngiospermNutBeechnuts are small. The nuts from this species taste pleasant and sweet, most other species taste bitter. Beech nuts can be dried then ground into flour to make bread, cake etc. or be pressed for edible oil. Native to Europe, western Russia and the Crimea. Various other species are grown worldwide, primarily for wood.
Black walnut (Greek Nut, Akhort)Juglans nigraJuglandaceaeWalnut and hickory familyBlack walnut treeAngiospermDrupeBlack walnuts taste great raw, with a distinctive rich, sweet flavor. Widely used in baked goods and desserts. Can be pressed for oil which will turn rancid if not used quickly. Native to eastern North America.
Brazil nutBertholletia excelsaLecythidaceaeSapucaya familyBrazil nut treeAngiospermCapsuleBrazil nuts are highly nutritious with a mild flavor. Brazils can be eaten raw, roasted, cooked or pressed for oil which has a nutty flavor and can be used like olive oil. Native to North and western South America.
Breadnut (Maya nut, ramon)Brosimum alicastrumMoraceaeFig and Mulberry familyBreadnut tree, Maya nut treeAngiospermNutBreadnuts are high in fiber and can be eaten raw or dried or cooked. Breadnuts taste like coffee or chocolate when roasted and mashed potato if stewed. Can be used in powder form in bread and hot drinks. Native to Central America and the Caribbean, probably a staple food of the Mayans.
Butternut (White Walnut)Juglans cinereaJuglandaceaeWalnut and hickory familyButternut tree, White walnut treeAngiospermDrupeButternuts taste sweet, oily and rich. Can be eaten raw, ground into flour or pressed for oil. Native to eastern USA and southeast Canada.
Candlenut (Kukui nuts, Buah Keras, Candleberry, Indian walnut, Kemiri)Aleurites moluccanusEuphorbiaceaeSpurge familyCandlenut tree, Indian walnut tree, kemiri tree, varnish tree, nuez de la India tree, buah keras tree, kukui nut treeAngiospermNutUsed as candles because they have a hard seed coat and high oil content. Used in Indonesian (Kemiri) and Malaysian (Buah Keras) cuisine, cosmetics and pressed for oil. Candlenut trees are widespread in tropical countries.
CashewAnacardiumAnacardiaceaeCashew familyCashew treeAngiospermDrupeCashews are the seed of the cashew apple. Cashew nuts are popular as snacks and in Indian, Thai and Chinese cuisine. Native to Brazil but now commercially produced in tropical countries on most continents. Cashew nuts are the third most widely produced of all the edible nuts and seeds worldwide after Coconuts and peanuts.
Chestnut (Chinquapin, Chinkapin)CastaneaFagaceaeBeech familyChestnut tree, Chinquapin tree, Chinkapin treeAngiospermNutChestnuts are gluten free, low in fat and protein compared to most nuts, with carbohydrate levels similar to rice and wheat. Can cause flatulence. Chestnuts are the only “nuts” that contain vitamin C. Roasted Chestnuts can be used as a coffee substitute. Sugar can be extracted from Chestnuts. There are European, Chinese, Japanese and American chestnut varieties and Chestnuts are grown commercially worldwide. Chestnuts rank sixth in the top ten list of edible nuts and seeds produced worldwide.
Chilean hazel (Avellano chileno)Gevuina avellanaProteaceaeProtea familyChilean hazel treeAngiospermDrupeThe seeds can be eaten raw, boiled or toasted. High in mono-unsaturated oils, rich in antioxidants vitamin E and beta-carotene. Its oil is an ingredient in some sunscreens. Also used in cosmetics. Native to south America but grown worldwide.
Chilghoza Pine nutPinus gerardianaPinaceaePine familyChilghoza Pine, Noosa / NeozagymnospermsNo fruitChilghoza Pine nuts taste slightly resinous. A popular staple local food source. Native to northwestern Himalayas and east Asia.
CoconutCocos nuciferaArecaceaePalm familyCoconut treeAngiospermDrupeCoconut oil, made from the seed, is healthy for cooking and can be turned into coconut butter, milk, margarine and flour. The white flesh, called coconut meat, is widely used fresh or dried in savory and sweet recipes. Coconuts are the most widely produced of all the edible nuts and seeds worldwide.
English walnut (Persian walnut)Juglans regiaJuglandaceaeWalnut familyEnglish walnut treeAngiospermDrupeEnglish walnuts are creamy white to light brown and taste delicious raw. They can also be ground and used in sweet and savory recipes including cakes and ice cream. Can be pressed for oil to use on salads or in recipes but must be used quickly or it will turn rancid. Native from eastern Europe to north Asia and also naturalized in south England. Walnuts rank fifth in the top ten list of edible nuts and seeds produced worldwide.
Filbert (Hazelnut, Cobnut)Corylus maximaBetulaceaeHazel familyFilbert treeAngiospermNutFilbert nuts are edible with a sweet flavor and closely related to the common Hazelnut. Filbert is a species of hazel native to southeastern Europe and southwestern Asia. Filberts are also grown commercially in Oregon, USA.
Gabon Nut (African Walnut)Coula edulisOlacaceaeSour Plum FamilyGabon nut tree, African walnut treeAngiospermDrupeMild flavor. Can be boiled, roasted and fermented. Used for flour and cooking oil. Found in tropical western Africa.
Ginkgo nuts (Gingko, (Bai Guo)Ginkgo bilobaGinkgoaceaeGinkgo biloba tree, Maidenhair treegymnospermsDrupe
  • Raw Ginkgo nuts/seeds have a fishy flavor. There’s conflicting advice about the toxicity of eating raw Ginkgo seeds, be sure to inform yourself*.
  • Cooked Ginkgo seeds/nuts have a soft, sweet flavor similar to pine nuts with an oily texture.
  • Baked Ginkgo seeds/nuts taste like a cross between sweet chestnuts and potatoes.
  • Boiled Ginkgo nuts/seeds can be used in congee, porridge, soups etc.
  • Edible Ginkgo oil can be extracted from Ginkgo seeds/nuts.

Native from eastern Asia to northern China. Considered living fossils because they have remained in their current form for many thousands of years.

Hazelnut (Cob Nuts, Filbert)CorylusBetulaceaeBirch familyCommon Hazel treeAngiospermNutThere are over a dozen species in the Corylus genus, which are all edible and all basically Hazelnuts, including Filbert nuts. Exactly what Hazel nuts are called in your locale is very localized and even varies by generation.
Heartseed walnutJuglans ailanthifolia cordiformisJuglandaceaeWalnut and hickory familyHeartseed walnut treeAngiospermDrupeHeartseed walnuts taste great raw with a mild flavor and are often used in desserts. Can be pressed for oil which will turn rancid if not used quickly. Native from east Asia across to Japan. Walnuts rank fifth in the top ten list of edible nuts and seeds produced worldwide.
HickoryCaryaJuglandaceaeWalnut and hickory familyHickory treeAngiospermDrupeWe’ve listed popular edible Hickory nut sub-species separately. Hickory is primarily used for making tools and wood burning. Hickory can be found across north America, Mexico and Asia
Italian stone pine nutPinus pineaPinaceaePine familyItalian stone pine, Umbrella pine, Parasol pinegymnospermsNo fruitItalian stone pine nuts have a soft texture with a hint of resin. Can be eaten raw as a snack or cooked. Can be ground into pine nut flour or pine-nut meal to thicken soup, make nut butter or used in recipes for bread, ice cream, cakes etc.
Native to the Mediterranean region of southern Europe. Naturalized in north and south Africa, New South Wales, Australia.
Japanese walnutJuglans ailantifoliaJuglandaceaeWalnut and hickory familyJapanese walnut treeAngiospermDrupeJapanese walnuts taste good raw and are often used as an ingredient in desserts. Can be pressed for oil which will turn rancid if not used quickly. Native from east Asia across to Japan. Walnuts rank fifth in the top ten list of edible nuts and seeds produced worldwide.
Johnstone River almondElaeocarpus bancroftiiElaeocarpaceaeKuranda quandong tree, ebony heart tree, grey nut tree, nut tree, nutwood tree, Johnstone River almond treeAngiospermNutEdible nut with an excellent flavor, said to rival Macadamia nuts. Native to northeastern Queensland, Australia.
Kola nut (Cola)Cola acuminataMalvaceaeMallow / Cotton familyCola nut treeAngiospermLegumeEdible nut rich in catechine-caffeine (colanine). Can be roasted, ground into a powder for use in drinks, or chewed. When chewed it has an initial bitter taste but leaves a sweet aftertaste which persists to food eaten afterwards. Used to flavor Coca Cola style drinks. Native to tropical rain forests in Africa.
Korean pine nutPinus koraiensisPinaceaePine familyKorean Nut pine, Chinese pinenutgymnospermsNo fruitKorean pine nuts have a hint of resin and a soft texture and can be eaten raw as a snack or cooked. Can be ground into pine nut flour or pine nut meal to make nut butter or used in recipes for bread, cakes, stews. Native to eastern Asia, Korea, China and temperate rain forests of eastern Russia and central Japan.
Kurrajong nutBrachychiton populneusMalvaceaeMallow / Cotton familyKurrajong nut treeAngiospermLegumeCan be eaten raw, roasted or ground into a powder and used in bread and baked goods. Originally popular with Aboriginal Australians the highly nutritious nuts have a rich earthy flavor. The roasted nuts can be used as a coffee substitute. Native to mainland Australia.
Macadamia nut (Queensland nut, bauple nut, bush nut, Hawaii nut, maroochi nut)Macadamia integrifoliaProteaceaeProtea familyMacadamia nut tree, Queensland nut tree, bauple nut tree, bush nut tree, Hawaii nut tree, maroochi nut treeAngiospermLegumeMacadamia nuts, also known as the Queen of nuts, are edible with a sweet, delicate flavor and crunchy texture perfect for desserts including biscuits, cakes and ice cream. Macadamia nuts can be eaten raw, roasted, cooked, ground into flour or pressed for oil, which can then be used like olive oil.
Malabar chestnut (French peanut, Guiana chestnut)Pachira aquaticaMalvaceaeMallow / Cotton familyMalabar chestnut tree, French peanut tree, Guiana chestnut treeAngiospermNutMalabar chestnuts are can be eaten raw and taste like peanuts, or fried or roasted and taste similar to other chestnuts. Roasted Malabar chestnuts can be ground into a powder to make cocoa-like hot drinks. Can also be ground into a flour to make bread. Native to central and south America.
Manchurian walnut ( Chinese walnut)Juglans cathayensisJuglandaceaeWalnut and hickory familyManchurian walnut tree, Chinese walnut treeAngiospermDrupeChinese walnuts have thick shells and small seeds. Chinese walnuts taste good raw and are used in sweetmeats and confectionery. Can be pressed for oil which turns rancid if not used quickly. Native from east Asia to China
Mexican Pine nutPinus cembroidesPinaceaePine familyMexican Pine, Pinyon Pine, Mexican pinyon, Mexican stone pinegymnospermsNo fruitMexican Pine nuts have an oily taste and are great raw and roasted. Ground into Can be ground into pine nut meal or pine nut flour to make nut butter or used in recipes for bread, cakes etc. Highest in protein and lowest in starch of the piñons. Native to southern north America and Mexico.
Mongongo nut (mongongo nut, manketti tree)Schinziophyton rautaneniiEuphorbiaceaeSpurge familyMongongo nut tree, mongongo nut tree, manketti treeAngiospermNutMongongo nuts are nutritious and can be eaten raw, pounded and used as an ingredient or cooked. Roasted Mongongo nuts taste like Cashew nuts or Brazil nuts or, when roasted longer, like vintage cheese! Rich in oil which is extracted and used locally for cooking. Native to tropical Africa.
NutmegMyristica fragrans MyristicaceaeNutmeg familyNutmeg treeAngiospermNutNutmeg is one of the most versatile nuts and seeds for culinary use. The edible seed, from the edible fruit, of the Nutmeg tree is a popular spice used to flavor meat, vegetables and drinks. The nutmeg seed is protected by a crimson colored edible “aril” which is dried to create Mace, a delicate spice used to flavor meat, fish, baked goods, vegetables and used in preserves and pickling.
Palm nutElaeis guineensis (African) / Elaeis oleifera (American)ArecaceaePalm familyPalm treeAngiospermNutAfrican, American (and other of Oil Palm tree species) produce two types of oil. Palm oil from the fruit and Palm kernel oil from the kernels/Palm nuts. Both have a wide range of uses. Palm kernel oil is used to produce ice cream, margarine, candy and cooking oil. Palm nuts are boiled and pounded to produce palm nut butter, used to make soup and other dishes. African Oil Palms are native to tropical west and central Africa. American Oil Palms are native to central and south America.
Paradise (Cream nut, Monkey pot, Sapucaia, Castanha-de-Sapucaia )Lecythis pisonisLecythidaceaeBrazil nut familyParadise tree, Cream nut tree, Monkey pot tree, Sapucaia tree, Castanha-de-Sapucaia treeAngiospermLegumeParadise nuts are similar in shape and size to Brazil nuts but sweeter with a soft, creamy texture. Paradise nuts are highly nutritious and can be eaten raw or pressed for oil which is pale yellow and smells and tastes similar to almond oil. Native to south America.
Peanut (Groundnut, Goober)Arachis hypogaeaFabaceae / LeguminosaePea, Bean, Legume familyPeanut plant (annual plant)AngiospermLegumePeanuts grow in pods underground not on trees. Peanuts are a staple food in many tropical areas and valuable export. Native to south America. As food:
  • Raw Peanuts have a tasty nutty flavor.
  • Ground peanuts for Peanut butter.
  • Powdered Peanuts in cereals, bread, cakes.
  • Pressed Peanuts make Peanut oil which can be used just like Olive oil.
  • Roasted Peanuts can be eaten as a snack or used as a Coffee substitute.

After Coconuts, peanuts are the most widely produced of edible nuts and seeds worldwide.

Peanut Tree nutSterculia quadrifidaMalvaceaeMallow / Cotton familyPeanut treeAngiospermLegumePeanut tree nuts are satin-black in color, they taste similar to peanuts and hazelnuts and can be eaten raw or cooked. Native to Australia.
PecanCarya illinoinensisJuglandaceaeWalnut and hickory familyPecan treeAngiospermDrupe
  • Raw Pecans are delicious with a rich buttery flavor and popular in sweet desserts like Pecan pie, enjoyed in the USA and worldwide.
  • Cooked Pecans can be used to make bread, cakes, ice cream etc.
  • Milk to thicken soups and season hominy, corn cakes etc.
  • Pressed Pecans make an edible Pecan oil.

Native to the mid-southern states of the USA.

PiliCanarium ovatumBurseraceaeFrankincense familyPili treeAngiospermDrupe
  • Raw Pili nuts taste sweet, like roasted pumpkin seeds.
  • Roasted Pili nuts taste similar to Pine nuts.
  • Cooked Pili nuts are used in candy, chocolate, ice cream, chocolate and Chinese moon cakes.

Native to eastern Asia, grown commercially in the Philippines.

Pine nutPinus edulisPinaceaePine familyTwoneedle pinyon tree, Colorado pinyon tree, Pinyon nut tree, Rocky Mountain Piñon tree, Nut Pine tree, Pinyon Pine tree, Rocky Mountain Pinyon Pine tree, Singlelea treegymnospermsNo fruit
  • Raw Pine nuts are delicious with a distinctive resinous flavor.
  • Ground Pine nuts for bread, pine nut butter, stews, cakes etc.
  • Pressed Pine nuts make pine nut oil (aka pine seed oil or cedar nut oil).
  • Roasted or toasted Pine nuts make healthy snacks and cooking ingredients.

Native to the south western states of the USA.

Piñon nutPinus monophyllaPinaceaePine familySingle Leaf Piñon, Single Leaf Pinyon, Stone Pine, Pine PinyongymnospermsNo fruitPiñon nuts have an oily almond-like flavor. Can be eaten raw or cooked. Used in used in baked goods and sweetmeats. Lowest in protein and fats and highest in starch of the piñons. Native to the USA and northwest Mexico.
PistachioPistacia veraAnacardiaceaeCashew familyPistachio nut treeAngiospermDrupe
  • Raw Pistachios have a mild pleasant flavor. Often eaten as a snack or added to salads.
  • Roast Pistachios are used in ice cream, butter, baklava, biscotti etc.
  • Pressed Pistachios make Pistachio nut oil but Pistachios are expensive so not commercially viable.

The pistachio tree one of the world’s oldest surviving tree species and is mentioned in the bible. Native to western Asia.

Poppy seedPapaver somniferumPapaveraceaePoppy familyOpium Poppy annual plantAngiospermPorose Capsule
  • Raw Poppy seeds have a nutty flavor and are commonly used as a flavoring in bread, cakes, fruit salads etc.
  • Crushed Poppy seeds are used as a filling in crepes, strudels, pastries etc.
  • Poppy seed oil has a tasty almond flavor. Used on salads and as a dipping oil.

Native from Europe to Asia.

Pumpkin seeds (Pepita)Cucurbita pepoCucurbitaceaeGourd familyPumpkin annual climbing plant (Ozark melon plant, Texas gourd plant)AngiospermBerry / Pepo
  • Raw Pumpkin seeds (soak in water overnight to soften) taste great as a snack added to salads, sandwiches etc.
  • Roasted and baked pumpkin seeds are popular snacks.
  • Pumpkin seeds can ground into flour to make bread and mix with cereals.
  • Pumpkin seed oil with a pleasant nutty flavor used as a salad and cooking oil.

Today Pumpkins are grown worldwide but their origin is unclear, probably central America.

Red Bopple nut (Beef nut, Ivory silky oak, Monkey nut, Red nut, Rose nut)Hicksbeachia pinnatifoliaProteaceaeProtea familyRed Bopple nut treeAngiospermNutRed Bopple nuts are edible. Native to the subtropical rain forest in Queensland and New South Wales, Australia
Saba nutPachira glabraMalvaceaeMallow / Cotton familySaba nut treeAngiospermLegumeSaba nuts can be boiled or roasted like chestnuts and taste similar to groundnuts. Rich in oil. Native to south America.
Sesame seedSesamum indicumPedaliaceaePedalium familySesameAngiospermCapsule
  • Raw sesame seeds can be eaten unhulled (with seed coat/natural) or hulled (with seed coat removed). Unhulled sesame seeds taste clean and nutty, hulled sesame seeds have a background bitterness which some prefer.
  • Roasted Sesame seeds can be turned into Sesame seed butter or made into a paste for Tahini (Ardeh) the main ingredient of Hummus and Halva, fermented into Tempeh, sweetened to make Halva candy and confections.
  • Ground Sesame seeds can be powdered and added to bread, vegetables etc.
  • Edible Sesame seed oil can be extracted from sesame seeds and is a healthy alternative to vegetable oils.

Today Sesame seeds are grown worldwide. India, China and Nigeria are leading producers. Their origin is unclear, probably Africa.

Shagbark hickoryCarya ovataJuglandaceaeWalnut and hickory familyShagbark hickory treeAngiospermDrupeEqually popular with people and squirrels, can be used as an alternative to Pecans in recipes. Only found in eastern north America. Unsuitable for commercial production.
Souari Nut (Pekea, Butternut of Guiana)Caryocar nuciferumCaryocaraceaeSouari Nut tree, Pekea tree, Butternut of Guiana, treeAngiospermDrupeSouari nuts are large, soft, rich and taste similar to Almonds only sweeter. Can be eaten raw or roasted. Can be pressed for oil.
Sunflower seedHelianthusAsteraceae / CompositaeDaisy / Composite familyCommon sunflower annual plantAngiospermAchene
  • Raw Sunflower seeds/kernels have a nutty flavor. Sprouting Sunflower seeds can be eaten raw.
  • Roasted Sunflower seeds can be used as a coffee and drinking chocolate substitute.
  • Ground Sunflower seeds can be made into Sunflower butter, Sunflower seed yogurt, mixed with cereal flowers to make bread.
  • Edible Sunflower seed oil can be extracted from Sunflower seeds and used like Olive oil on salads and for cooking.

Native to western north America. Grown commercially worldwide with Russia and the Ukraine producing around half the world total.

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2 responses to “Edible Nuts and Seeds”

  1. JC says:

    Hi Angela, thanks for your comment. Your doctor is correct but actually ALL nuts are seeds – not just pine nuts. Your comment prompted us to give our edible nuts and seeds list a total makeover so now it will hopefully give a better insight into the difference between nuts, drupes, legumes etc.

  2. Angela Gorman says:

    My Doctor told me that the ‘Pine Nut’ is actually a seed, and therefore until I know results of nut allergy tests I do NOT need to avoid Pine Nuts.

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