Almonds vs Walnuts vs Cashews (Badam, Akhrot, Kaju): Which Is Best? (Video)

Transcript

Pick Your Daily Nut

If you could only keep one nut in your pantry, choose the one you'll actually enjoy every day. On a tight budget, peanuts usually win the protein race, but the three famous nuts each have their own perks.

At a Glance

Almonds lead on fibre and vitamin E, walnuts dominate plant omega-3, and cashews are the most forgiving in the kitchen.

Handful Nutrition Snapshot

A loose handful of each nut is about 28 grams. Calories are close, which surprises many, but the size of the handful keeps them sensible. Walnuts sit a touch higher because they carry the most fat of the group.

Best Traits per Nut

Almonds are a solid all-rounder, they give you half a day’s vitamin E, useful magnesium, a little calcium and a filling fibre boost. Walnuts pack the most plant omega-3, about 2.5 g per handful, more than most foods. Cashews win on taste and add a modest amount of iron and zinc.

Quick Quote

The cheapest nut in the bazaar has the most protein per handful.

Cost Per Handful

Prices shift each season, so just take the shelled price per kilogram, divide by about 35, that’s the number of 28-gram handfuls in a kilo, and you have the cost per serving. If you buy in-shell nuts, remember the shells add weight, especially with walnuts, which are roughly half shell by weight.

Choosing the Right Nut

If you’re watching the wallet, peanuts give the most protein per rupee and can be an everyday staple, with almonds or walnuts as a weekly treat. For extra fibre and a feeling of fullness, reach for almonds. When you need plant omega-3, walnuts are the clear choice. If weight control is a goal, in-shell pistachios or peanuts slow you down and make you more aware of how many you’ve eaten.

Mix & Quick Recipes

A simple rotating mix works well: 60 g almonds, 50 g walnut kernels, 40 g cashews and 50 g roasted peanuts make about seven handfuls for a week. Keep the jar in the fridge so the walnuts stay fresh. For a quick sweet, melt a little jaggery with water, stir in roasted peanuts, and let it set into bite-size chikki pieces.

Seasonal Nut Traditions

In traditional Indian kitchens, nuts are paired with season and purpose. Soaked almonds are given to kids during exam time, walnuts and chilgoza are reserved for cold winter months, cashews shine in festive dishes, and roasted peanuts are the go-to snack on long train rides or by the fireside. Unani tradition calls most nuts ‘warm,’ so smaller amounts are advised in summer.

Myths & Surprises

Expensive nuts aren’t automatically healthier, price reflects looks, origin and demand, not nutrition. A handful fills you up and usually replaces a less useful snack; it’s the bowlful that adds weight. Remember, almonds are the seeds of a fruit related to peaches and apricots, while peanuts are actually legumes, not tree nuts.

Allergy & Health Tips

Peanut and tree-nut allergies are separate, so if you react to one, get professional advice before trying another. Swelling of the lips, tongue, throat or wheezing is an emergency. Children under five should avoid whole nuts; use smooth nut butter thinly spread or finely ground nuts instead. If you have kidney disease, talk to your renal team about potassium and phosphorus limits, and if you’re prone to kidney stones, be aware that almonds, cashews and peanuts are higher in oxalate. For any persistent or serious health concern, see a qualified doctor.

Thanks for Watching

For more details, read the full post on thecareonline.com. Remember, this is general advice, not medical guidance.