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    "original_url": "https:\/\/www.nytimes.com\/interactive\/2026\/09\/21\/well\/nuts-health-benefits-quiz.html?emc=edit_ufn_20260921&nl=from-the-times&segment_id=226857",
    "parsed_content": "What\u2019s the Healthiest Nut? This quiz might surprise you. By Anna Maltby Illustrations by Ryan Haskins Sept. 18, 2026 Share full articleAre you nuts about nuts, or do they drive you \u2026 well, you know? For many people, it\u2019s a bit of both.Nuts can be demonized, said Lisa Andrews, a dietitian based in Cincinnati, because people often associate them with high calories and fat content and don\u2019t fully understand their health benefits.\u201cIt\u2019s a frenemy relationship,\u201d added Maria Sylvester Terry, a dietitian in New Orleans. But knowing more about nuts can help you score nutritional wins. After all, they\u2019re major players in the Mediterranean, DASH and MIND diets.Test your knowledge about what Ms. Terry calls a \u201ctrue superfood.\u201d 1 of 12 Are nuts a source of protein, fat or fiber? ProteinFatFiberAll of the above \u201cPeople tend to want to group foods into one macronutrient group,\u201d Ms. Terry said. But most nuts contain good amounts of fats, protein and fiber, which makes them special. Few other single-ingredient foods provide this trifecta. 2 of 12 Is it actually a nut? Drag the food to its correct botanical category. Peanut Hazelnut Cashew True nut Legume Drupe Submit Here are the correct matches: Legume True nut Drupe Nut categorization is tricky. Most of the things we think of as nuts are technically tree nuts, meaning they grow on trees. But within that list, you have drupes (like cashews), a fleshy fruit with a hard pit where you eat the pit but not the fruit, as well as \u201ctrue nuts\u201d (like hazelnuts), where the combined fruit and seed come in one hard-shelled package. And peanuts aren\u2019t nuts at all; they\u2019re legumes. For the sake of this quiz, we\u2019ll keep it simple and call all of the above (and more) nuts. 3 of 12 Nut-based milks offer the same health benefits as the nuts they\u2019re made from. TrueFalse Nut milks like almond milk and cashew milk aren\u2019t exactly unhealthy; they\u2019re just a little lacking in nutritional value. Both store-bought and homemade versions are generally made by blending soaked nuts, mixing them with water and then straining to filter out all remaining solid material. That straining step removes nearly all the fiber contained in the whole nut, and the dilution means that a serving of nut milk contains far less fat and protein than a serving of whole nuts, Ms. Terry said. Nut milks can still have beneficial amounts of other nutrients, such as calcium and vitamins D and E, although some of that may be added by manufacturers. Store-bought brands may also contain other less healthy additives, including added sugars. SKIP ADVERTISEMENT 4 of 12 Which nuts have the most protein per serving? Peanuts Cashews Walnuts Almonds Peanuts just edge out walnuts here, with a little over seven grams of protein per serving (a serving of nuts is one ounce, roughly equal to a quarter-cup). While nuts are a good source of plant-based protein, they don\u2019t contain as much as some other nonmeat sources: Most beans are closer to eight grams per serving, lentils have nine, and Greek yogurt has between 12 and 18. But if you\u2019re looking to increase your protein intake, you can incorporate nuts of all kinds into other protein-rich meals as an enhancement: Sprinkle them on your grain bowl, mix them into your parfait or use them in a pesto to top chicken or fish. 5 of 12 What type of fats do nuts contain? Saturated fatsMonounsaturated fatsPolyunsaturated fatsIt depends on the nut A majority of fats found in nuts are the \u201chealthy\u201d kind, said Emily Wilcox Gier, a dietitian and associate professor in the nutritional sciences division at Cornell University. Those would be monounsaturated fats and polyunsaturated fats (such as omega-3 fatty acids), both of which help support healthy cholesterol levels.Most nuts contain a small amount of saturated fats. Some, including Brazil nuts, macadamia nuts and cashews, have a bit more than the others, but not in amounts most people need to be concerned about, Ms. Andrews added. 6 of 12 Which nut is considered a complete protein? Almond Pistachio Brazil nut Pine nut Pistachios are the only nut that contains all nine essential amino acids \u2014 those our body can\u2019t make on its own and needs to get from food to help build protein. This is unusual for a non-animal source of protein, Ms. Andrews said, and puts pistachios in rarefied company with soy, quinoa and a few types of seeds (like hemp and chia). All other nuts are missing one or more essential amino acids. 7 of 12 Nut butters have the same health benefits as the nuts they\u2019re made from. TrueFalse Some nut butters include added oils, sugars or salts, which may be something to watch depending on your nutritional needs, but the process used to make them maintains the protein, fiber, fat and micronutrient content. \u201cThey\u2019re literally made from mashing up the nuts,\u201d said Heather Mason, a Los Angeles-based dietitian. And don\u2019t shun peanut butter: \u201cAlmond butter has such a better reputation than peanut butter, it has a health halo, and in my eyes it\u2019s unearned,\u201d Ms. Mason said. Both nut butters have similar nutritional profiles and can be healthy choices, she said. SKIP ADVERTISEMENT 8 of 12 Is it actually a nut? (part 2) Drag the food to its correct botanical category. Chestnut Almond Pine nut Drupe Conifer seed True nut Submit Here are the correct matches: True nut Drupe Conifer seed There aren\u2019t major nutritional differences between nut categories, but some people with nut allergies will react to one botanical type but not another. 9 of 12 What are the most consumed nuts in the world? Walnuts Pistachios Hazelnuts Almonds According to the International Nut and Dried Fruit Council, almonds top the list, comprising more than a quarter of all tree nuts consumed around the world. 10 of 12 How many calories are in a serving of nuts? About 100About 180About 250More than 300 On average, nuts have about 180 calories per one-ounce serving. Some varieties, like cashews, peanuts and pistachios, are slightly lower, at about 160 calories; others, like macadamia nuts and pecans, are closer to 200. Nuts are considered calorically dense, but thanks to all their nutritional benefits, they aren\u2019t junk food by any means, Ms. Andrews said. 11 of 12 Roasted or salted nuts are much less healthy than unprocessed nuts. TrueFalse The amount of sodium in packaged salted nuts is relatively low, Ms. Andrews said: Most have less than 100 milligrams per serving. Compare that with packaged bread, which contains 100 to 200 milligrams per slice, and most cheeses, which have 300 to 450 milligrams per serving.Roasting or toasting nuts can enhance their flavor without reducing their nutritional quality, Ms. Mason added. If you\u2019re concerned about consuming too many added oils or salts in store-bought roasted nuts, check the label. You can also opt for \u201cdry roasted\u201d nuts, which don\u2019t use added oils, or toast nuts yourself (just be careful not to let them burn, which can happen quickly). 12 of 12 What are the healthiest nuts overall? PecansPistachiosWalnutsIt\u2019s hard to pick a favorite All nuts are healthy, in different ways. For example, Brazil nuts have an impressive amount of selenium, which supports thyroid function, and pecans contain many antioxidants and healthy fats. The best approach may be to eat a variety of nuts, Ms. Gier said: They all have that unique combination of protein, fat and fiber, and you\u2019ll get a wide range of vitamins and minerals, omega-3 fatty acids and other plant compounds. So, you know, go nuts. You\u2019ve answered 0 out of 12 questions.Finish the quiz to get your score! \nProduced by Deanna Donegan, Hang Do Thi Duc and Claire O\u2019Neill.",
    "published_at": "2026-09-21T09:03:42+00:00",
    "author_name": "Anna Maltby",
    "site_name": "The New York Times",
    "section": "Well",
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    "ai_headline": "What\u2019s the Healthiest Nut? This quiz might surprise you.",
    "ai_simplified_title": "Anna Maltby Explores Healthiest Nuts in Interactive Quiz",
    "ai_excerpt": "This interactive quiz explores the nutritional benefits of various nuts, debunking common myths and highlighting their roles in healthy diets. It covers protein, fat, fiber content, botanical classifications, and overall health impacts.",
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