Protein Family
Botanically, most culinary 'nuts' are single-seeded fruits or drupe kernels. They're calorie-dense, so a modest handful goes a long way — but they contribute meaningful protein plus vitamin E and magnesium.
Protein values are per 100g of dry, uncooked ingredient. Actual values vary by variety and brand.
The family tree
A quick map of what belongs where. Click any linked ingredient to open its full guide — nutrition, cooking, buying, and recipes.