8 Common Types of Nuts to Try For Malaysians
Research has shown that nuts are a healthy snack that can not only reduce the chances of us suffering from diseases such as diabetes or heart disease, but can also help control our weight if we’re looking to slim down. The most common nuts in Malaysia that we’re familiar with are ground nuts, also known as peanuts or “kacang tanah” in Malay. However, there are other varieties of nuts that though are not as popular as ground nuts, are still quite common. Starting with ground nuts, here is a list of 7 other types of nuts to try if you haven’t already tried them:
1. Ground nuts (peanuts)
4. Macadamia nuts
5. Brazil nuts
6. Pecan nuts
8. Cashew nuts
1. Ground nuts (peanuts)
Ah yes, the OG peanuts. Eaten and adored by many Malaysians, this is the most common and affordable nut you can find in Malaysia. Technically a legume like lentils or soybeans, it’s still considered a nut due to its popular culinary uses. Ground nuts are rich in protein content and fiber so eating it in moderation as a healthy snack is a good option especially if we’re on a budget as alternative types of nuts can be more expensive. Raw ground nuts are usually roasted, fried or boiled.
Nutritional details: Per cup (146g): 37g protein, 71g fat, 6.89g sugar, 26mg sodium, 1029mg potassium, 245mg magnesium.
2. Cashew nuts
A close second in terms of popularity to ground nuts in Malaysia are cashew nuts. Although not as cheap as ground nuts, they are still quite affordable. On top of that, their salty, nutty and buttery flavour have made them one of the most delicious and popular nuts available in the market. Aside from snacking on cashew nuts, they are also commonly used as a garnish in Thai, Indian and other cuisines as well as an ingredient in granola bars. In terms of nutrition, cashew nuts are high in healthy fat, protein, fiber, vitamin K, iron and more.
Nutritional values: Per cup (112g): 20g protein, 52g fat, 32g carbohydrates, 4g fiber, 4g sugar, 344mg sodium.
Another popular variation of nuts in Malaysia are almonds. Almonds are hard but sweet and can be used to make a wide variety of things such as almond oil and almond milk. Although more expensive than ground nuts, almonds are definitely a healthier option as they are better nutritionally. They contain high plant-based protein content and fiber as well as more healthy fats and minerals like calcium, iron and magnesium when compared to peanuts. Unlike other types of nuts, almonds are sold in many variations. The most common ones are whole almonds, almond nibs, almond strips, almond flakes and almond flour.
Nutritional values: Per cup (143 g): 30g protein, 71g fat, 30g carbohydrates, 17g fiber, 6g sugar, 1048mg potassium, 1mg sodium.
Another delicious and popular nut that is growing in popularity in Malaysia are pistachios. They are one of the more flavourful nuts that can be used for a multitude of purposes such as a baking ingredient, for snacking and even as an ingredient for desserts (pistachio ice cream). Aside from being delicious, pistachios are also extremely healthy. They are rich in protein, healthy fats, antioxidants and fiber while also being low in calories.
Nutritional values: Per cup (123g): 24.80g protein, 55g fat, 33g carbohydrates, 13g fiber, 9g sugar, 603mg phosphorus, 1mg sodium, 1261mg potassium.
In Malaysia, walnuts are a very popular baking ingredient due to their slightly bitter taste which complements sweeter flavours well. Although not as commonly eaten as ground nuts and almonds, they are actually the healthiest type of nut to eat. Research has shown that walnuts contain double the antioxidants when compared to nuts like almonds, pistachios and peanuts. For those who are dieting, walnuts are a perfect addon to salads due to their high nutritional value.
Nutritional values: Per cup (120g): 20g protein, 80g fat, 16g carbohydrates, 12g fiber, 0g sodium, 80mg calcium.
6. Macadamia nuts
Due to their unique buttery and creamy flavour, macadamia nuts are often used in brownies, cakes, cookies and other desserts. Macadamia nuts are one of the more expensive nuts which may explain why we don’t see many Malaysians eating macadamia nuts on a daily basis unlike ground nuts and almonds. These nuts also aren’t the best nutritional wise when compared to the other types of nuts available but they are still high in healthy fat and have a good amount of protein and fiber.
Nutritional values: Per cup (134g): 10g protein, 101g fat, 18g carbohydrates, 11g fiber, 6g sugar, 7mg sodium, 492mg potassium.
7. Brazil nuts
Brazil nuts are one of the largest nuts available and originate from the Amazonian rain forest. They have a buttery flavour and are one of the highest in terms of selenium and vitamin E content. These nuts are also rich in healthy fats, protein and micronutrients like zinc, magnesium and copper. Although not a very popular nut in Malaysia due to there being cheaper and healthier nut alternatives, brazil nuts are still worth a try due to their unique texture and flavour.
Nutritional values: Per cup (120g): 16g protein, 80g fat, 16 g carbohydrates, 8g fiber, 4g sugar, 0mg sodium.
8. Pecan nuts
Pecan nuts, also known as “kacang pecan” in Malay have a unique look and texture which are crinkled and slightly oval shaped compared to most of the common nuts. Although not as popular as some of the other nuts in Malaysia like peanuts, cashews and almonds, pecan nuts are still used as a baking ingredient or garnish due to their sweet flavour. These nuts are packed with nutrients and contain zinc, fiber, protein and more.
Nutritional values: Per cup (99g, halves): 9g protein, 71g fat, 13g carbohydrates, 9g fiber, 4g sugar, 0g sodium, 406mg potassium.
And there you have it! 8 common types of nuts you can try. If you’re interested in purchasing any of these nuts, you can always visit Essentials.MY which sells these nuts at an affordable cost as well as a large variety of baking ingredients and cooking ingredients to any location in Malaysia. Also, if you liked this article, feel free to check out our other articles: