A side-by-side comparison of six nuts: calories, protein, fat profile, roasting times, storage conditions, allergen class. A concrete guide for choosing the right nut in the kitchen, with USDA nutrition data and the FDA Top 9 allergen rule.
The Tatonia Editors··9 min read
In Turkish cuisine, the nut is not a single category on its own. The backbone of baklava and kadayıf, the signature of helva, the crispness in salads and pasta, the company of evening tea. Knowing the six types (almond, walnut, hazelnut, cashew, pistachio, peanut) widens the repertoire; it also clarifies why one of them sits in a separate allergen class.
Six nuts side by side
The values below are per 1 oz (28 g) serving. A handful is roughly this amount.
Type
Calories
Protein
Total fat
Fibre
Highlight mineral
Almond
160 kcal
6 g
14 g
3.5 g
Vitamin E 7.3 mg, calcium 76 mg
Walnut
190 kcal
4 g
19 g
2 g
Omega-3 ALA (13 g polyunsaturated)
Hazelnut
180 kcal
4 g
17 g
2.7 g
Monounsaturated fat 13 g
Cashew
160 kcal
5 g
12 g
1 g
Copper 622 μg, iron 1.9 mg
Pistachio
160 kcal
6 g
14 g
3 g
Potassium 291 mg
Peanut
165 kcal
7 g
14 g
2 g
Niacin, folate
According to USDA data compiled by the Linus Pauling Institute, the calorie difference among nuts does not exceed 20%, but the fat profiles diverge significantly. Walnut is almost entirely polyunsaturated fat (rich in omega-3); hazelnut and cashew are weighted toward monounsaturated fat; almond is balanced. The Almond Board comparison at the same table shows almond leads on vitamin E and calcium, cashew on copper and iron, and pistachio on potassium.
Almond
The Mediterranean basin's nut. Türkiye's sweet almond (Prunus dulcis var. dulcis) is grown on the Datça, Mersin and Antalya coasts; bitter almond (var. amara, contains prussic acid, not eaten raw) is more common in Iran and the Mediterranean. The sweet type is what reaches the table.
A balanced fat profile, a deposit of vitamin E, with the skin a calcium source. Used chopped in desserts, whole or sliced in salads, as almond paste and almond flour (the top choice for gluten-free baking). In Antep, the form chopped for baklava is the classic. It holds taste balance well in heat; it does not turn rancid as fast as macadamia or cashew.
Walnut
The certified nut of Eastern Anatolia, the Black Sea, and Inner Aegean. Türkiye is the world's fifth largest walnut producer. Shaped like a hemisphere on the inside, it has been likened to the brain; folk medicine once said it "opens the mind."
The only tree nut high in omega-3 (alpha-linolenic acid, ALA); about 9 g per 100 g. The cost is rapid rancidity. The UC Davis Food Safety guide reports that high-fat nuts like walnut and macadamia spoil twice as fast at room temperature as lower-fat nuts. Once you buy walnuts, put them in a sealed jar in the cold; in baklava, on top of vegetable dishes, in pasta salads, in homemade muhammara, and in yogurt sauce.
Hazelnut
Türkiye supplies about 70% of the world hazelnut production; the Black Sea coast (Giresun, Ordu, Trabzon) is the centre. The raw and roasted aroma profiles differ greatly: the raw form is soft and lightly milky; the roasted form is deep, sweet, and pairs with chocolate and coffee.
A high monounsaturated fat profile (oleic-acid heavy), close to the heart-friendly fatty acid structure. In Turkish cuisine, chocolate-coated, ground in helva, hazelnut flour for cake bases, granola, and paste alongside almond. The Healthline nut comparison notes that while hazelnut and almond are similar on protein and fibre, hazelnut leads on vitamin E and folate.
Cashew
Brazilian in origin, the seed hanging beneath the cashew apple. The raw cashew contains toxin (urushiol, an irritating compound from the sumac family); that is why every cashew sold is pre-steamed. A soft texture, lightly sweet taste, with a tendency to darken quickly.
The high-fat plus low-fibre combination makes cashew both a fast-rancid nut (about 6 months at room temperature) and a fast-roasting one. A classic in Asian cuisine (kung pao, Pad Thai), a thickener of creamy sauces in Indian cuisine (cashew paste for chicken korma). In Turkish cuisine in modern adaptations; in salads, granola, vegan cheese.
Pistachio
The signature of Southeastern Anatolia. The Pistacia vera grown in Gaziantep, Şanlıurfa and Siirt is called "the smiling pistachio" because the shell tip naturally opens. The green interior colour comes from chlorophyll; it yellows in light, which is why the deep green is preserved inside baklava.
What sets it apart from other nuts: a high protein-fibre combination, and in the potassium ranking on the Almond Board comparison chart, it leads with 291 mg. Used in baklava, pistachio paste (alongside külbastı), şıllık dessert, pistachio helva, künefe garnish. Roasted and salted, it is a classic aperitif.
Peanut
The name is misleading: peanut is not a tree nut but a legume (legume family). It belongs to the same family as lentil, bean and chickpea. It matures underground, hence the name "ground nut."
The high protein (7 g per 28 g, the leader among nuts) and niacin density make it a strong card in vegetarian nutrition. In Turkish cuisine: roasted raw, salted like leblebi, in helva (instead of tahin), in the Indonesian gado-gado satay sauce as a base. When sold in the shell, the shell is washed well with water and dried before roasting.
Roasting guide
All nuts are roasted at 175°C in a preheated oven, in a single layer on a tray, stirring midway. Times vary by the nut's fat and moisture content.
Type
Time (175°C)
Colour
Tip
Almond (whole)
10 to 12 min
Golden shell
Stir 2 times
Walnut (half)
6 to 8 min
Light brown
Does not last long, take out
Hazelnut (no shell)
12 to 15 min
Cracked skin
Wrap in cloth and rub, skins fall off
Cashew (whole)
5 to 8 min
Light gold
Darkens fast, do not look away
Pistachio
7 to 9 min
Plain gold
Preserve green, do not over-wait
Peanut
8 to 10 min
Golden shell
Shell dries before roasting
Maureen Abood's toasting technique says use your nose as a guide: when the nut starts to give off aroma, take it out. Since they keep cooking on the hot tray, transfer to a separate plate immediately on removal from the oven.
Storage
The chief enemy of nuts is oxidation. High fat + light + warmth = rancidity. A tightly sealed opaque jar, in a drawer away from light, is essential.
Room temperature (15 to 22°C): almond 9 to 12 months, hazelnut 6 to 9, pistachio 6 to 9, peanut 6 to 12, walnut 4 to 6, cashew 6 months
Refrigerator (4°C): about 1 year for all; high-fat ones like walnut and macadamia belong here
Deep freezer (-18°C): almond 1+ year, walnut and pecan 2+ years, pistachio up to 3 years
The Eat By Date nut shelf-life chart reports that low-fat nuts (almond, peanut, pistachio) last about twice as long as high-fat ones (cashew, macadamia, walnut, Brazil nut, pine nut). If you bought a lot, throw half the jar in the deep freezer.
Roasted nuts go rancid faster than raw (the fat becomes unstable). Roasting in small amounts often, and keeping the raw form for long storage, is the most stable method.
Allergy warning
In the FDA's Top 9 allergens list, tree nuts and peanuts are two separate categories. Tree nuts: almond, walnut, hazelnut, cashew, pistachio, Brazil nut, macadamia, pecan, and others. Peanut, being a legume, is separate.
The Food Allergy Research guide reports that about 40% of children with tree nut allergy also have a peanut allergy. Because of the cross-reaction risk and the high probability of cross-contamination during processing, doctors generally recommend restricting both categories together.
Tatonia's allergen filter uses the following classification: KURUYEMIS (tree nuts) and YER_FISTIGI (peanut) are separate options; selecting one does not automatically filter the other. For children's meals and school treats, check both categories together.
Kitchen use
Dish
Recommended type
Why
Baklava, kadayıf
Pistachio, walnut
Turkish classic filling
Helva
Walnut, pistachio
Tahin's sweet richness
Granola, muesli
Almond, walnut, cashew
Whole and sliced mix
Pesto, pasta sauce
Almond, pine nut
A binding fat base
Salad, cold starter
Roasted walnut or almond
Crispness
Chocolate coating
Almond, hazelnut
High-fat stability, roasting compatibility
Asian wok dishes
Cashew
Pad Thai, kung pao classics
Creamy Indian sauces
Cashew paste
Milk and binding fat alternative
Budget protein
Peanut
Cheapest among nuts, protein leader
Keeping at least four types in the kitchen cupboard (almond, walnut, pistachio, cashew) lets both sweet and savoury repertoires run easily. Peanut is optional; as a tahin alternative it enriches the home pantry. Label your jars, write the open date in pen; if three months have passed, do a sniff check for rancidity.
Sources
Linus Pauling Institute, Nuts: nutrition profile summary for the tree-nut group based on USDA data, mineral comparison.