New King of the Nuts

For a long time almonds have received top billing as a rich source of essential fatty acids and other phytonutrients. Although still one of the highest nuts in calcium per serving, they have now been taken down a peg or two in an exhaustive new study. Researchers at Virginia Polytechnic Institute and State University, Blacksburg, quantified the amount of another key component of commonly eaten nuts (and seeds) called phytosterols, which are known to reduce blood cholesterol and decrease the risk of certain cancers. Pistachios ranked first with 279 mg of total phytosterols per 100 g, followed by pine nuts (236 mg), and almonds (199 mg). Macadamia nuts (187 mg) and black walnuts (177 mg) rounded out the top five. Despite these high marks, nuts paled in comparison with wheat germ (413 mg) and runner-up sesame seeds (400 mg). Maybe it’s time to refine the old trail mix recipe.

—James Keough