Fat content of nuts and seeds

I’m beginning to think the debate about which oil / fat to buy is missing the point.

An excellent article in Harvard Medical School provides the facts relating to the health benefits of sourcing fats from nut and seeds:

Harvard Medical School – Why nutritionists are crazy about nuts

Fortunately, there is also a better article without the paywall:

Nuts & Seeds: Ancient Foods That Are Still Nutritional Gems Today  at the North American Vegetarian Society.

Chart of nutrition, particularly the relative amounts of saturated fats, polyunsaturates and monounsaturates:

nutrition in nuts and seeds

What the chart doesn’t mention – walnuts are totally different – being an excellent source of omega3 fat. most nuts are poor in this nutrient.


🦉 © Peter Fairbrother @pjforguk www.pjf.org.uk 🌄



  1. I’d like to know which seeds and nuts you prefer to use.

    As we speak, rather late in the day, I’m making bread without any oil – using a mix of ground almonds and roasted peanuts instead! This should be filling.

    Refining sugar from sugar beet and cane has been one of the biggest health catastrophes ever perpetrated by the food industry. Maybe refining (what a Misnomer) vegetable oil is playing catch up.

  2. From the table / chart it seems all nuts have healthy fats – the only two I would limit are Brazils (much higher saturates), and walnuts (high polyunsaturates).

    Fats high in polyunsaturates increase arthritic pain in my injured knee – I doubt I’m the only one 🙂

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