The Top 5 Most Consumed Nuts in the World

Nuts are a great source of nutrition and are enjoyed all around the world. In this article, we will explore the top 5 most consumed nuts in the world and their nutritional benefits.

Almonds

Almonds are the most popular nut in the world. They are rich in healthy fats, fiber, protein, and a variety of vitamins and minerals like vitamin E, magnesium, and calcium. One ounce of almonds (about 23 almonds) contains 6 grams of protein and 14 grams of fat, mostly monounsaturated and polyunsaturated fats. In ancient Rome, almonds were considered a symbol of fertility and were often given as wedding gifts. Almonds are popular in Middle Eastern and Mediterranean cuisine, and are often used in desserts and snacks like baklava and almond butter. They are also a common ingredient in Asian stir-fries and salads. Almonds are the most popular nut in the world, with a global production of 1.3 million metric tons in 2019

Walnuts

Walnuts are another popular nut and are rich in omega-3 fatty acids, protein, fiber, and a variety of vitamins and minerals like vitamin E, magnesium, and phosphorus. One ounce of walnuts (about 14 halves) contains 4 grams of protein and 18 grams of fat, mostly polyunsaturated fats. Walnuts are often used in baking and are a key ingredient in many desserts like brownies and cakes. They are also commonly used in salads, and are a popular addition to cheese plates and charcuterie boards. An interesting fact about walnuts is that they are one of the oldest tree foods known to man, dating back to 7000 BC. In ancient times, walnuts were highly prized and considered a symbol of intellectuality because their shell resembled the shape of the human brain. This led to the belief that consuming walnuts would increase one's intelligence and enhance brain function. Today, modern research has shown that walnuts are indeed beneficial for brain health, thanks to their high levels of omega-3 fatty acids, antioxidants, and other nutrients. Walnuts are the second most produced nut in the world, with a global production of 978,040 metric tons in 2019.

Cashews

Cashews are a versatile nut that are commonly used in Asian cuisine. They are rich in healthy fats, protein, fiber, and a variety of vitamins and minerals like vitamin K, iron, and zinc. One ounce of cashews (about 18 nuts) contains 5 grams of protein and 12 grams of fat, mostly monounsaturated and polyunsaturated fats. Cashews are widely used in Indian and Southeast Asian cuisine, and are often used in curries, stir-fries, and noodle dishes. They are also a popular snack on their own or in trail mixes. Cashews are the only nut that grows outside of the fruit. The cashew fruit is not edible, but the nut is covered by a toxic shell that must be removed before it can be eaten. Cashews are the third most produced nut in the world, with a global production of 793,640 metric tons in 2019.

Pistachios

Pistachios are a popular nut that are rich in healthy fats, fiber, protein, and a variety of vitamins and minerals like vitamin B6, thiamin, and phosphorus. One ounce of pistachios (about 49 nuts) contains 6 grams of protein and 13 grams of fat, mostly monounsaturated and polyunsaturated fats. Pistachios are commonly eaten as a snack and are also used in baking and cooking. They are a popular ingredient in Mediterranean and Middle Eastern cuisine, and are often used in dishes like baklava and hummus. Pistachios are one of the oldest flowering nut trees and have been cultivated for thousands of years. They are native to the Middle East, where they were once considered a delicacy reserved for royalty and the wealthy. In fact, Queen Sheba of Ethiopia was said to have ordered the entire harvest of pistachios one year, making them an even more coveted food. Today, pistachios are widely grown in many parts of the world, including the United States, Iran, Turkey, and Syria, and are enjoyed for their distinct flavor and numerous health benefits. Pistachios are the fourth most produced nut in the world, with a global production of 640,720 metric tons in 2019.

Peanuts

Peanuts are technically a legume, but are often classified as a nut due to their nutritional profile. They are a popular snack and are commonly used in cooking and baking. They are rich in healthy fats, protein, fiber, and a variety of vitamins and minerals like vitamin E, magnesium, and potassium. One ounce of peanuts (about 28 nuts) contains 7 grams of protein and 14 grams of fat, mostly monounsaturated and polyunsaturated fats. Peanuts are a versatile nut that are used in many different cuisines around the world. They are often roasted and salted as a snack, but are also commonly used in savory dishes like satay sauce and peanut soup. In the United States, peanut butter is a popular spread that is used in sandwiches and as a baking ingredient. Peanuts are the fifth most produced nut in the world, with a global production of 45 million metric tons in 2020, according to the International Peanut Forum.

These top 5 most consumed nuts in the world are all nutritious and delicious. Adding nuts to your diet can provide numerous health benefits and is a great way to add flavor and texture to your meals.