There is exactly one nut or seed I would grudgingly put in a trolley, and the rest can stay on the shelf. Polyunsaturated fat per 100g: Walnuts: 47g Pine nuts: 34g Flaxseed: 29g Brazil nuts: 24g Sunflower seeds: 23g Pecans: 22g Pumpkin seeds: 21g Peanuts: 16g Almonds: 12g Cashews: 8g Hazelnuts: 8g Macadamias: 1.5g Everything above the last line is a bottle of seed oil that has not been pressed yet. Then the macadamia, sat at the bottom on its own, with a fat profile that reads like an animal got into the orchard. 67 grams of fat and only a gram and a half of it fragile. 44 grams of oleic acid, the fat in olive oil and in beef. 17 grams of palmitoleic acid, which you otherwise meet in beef fat and dairy and almost nowhere else that grows. It carries the least phytate on that list as well. Almonds and Brazil nuts arrive loaded with the stuff, which is how a plant holds onto its own zinc, iron and magnesium while you chew through it and take home a fraction of what the label promised. The macadamia barely bothers, because it put its energy into fat instead. It is also the only one you can leave in a warm cupboard without it turning. A walnut is halfway to rancid before it reaches your kitchen, and that is the same chemistry that got it on the front of the health magazine.There is exactly one nut or seed I would grudgingly put in a trolley, and the rest can stay on the shelf.
— Sama Hoole (@SamaHoole) August 28, 2026
Polyunsaturated fat per 100g:
Walnuts: 47g
Pine nuts: 34g
Flaxseed: 29g
Brazil nuts: 24g
Sunflower seeds: 23g
Pecans: 22g
Pumpkin seeds: 21g
Peanuts: 16g
Almonds: 12g… pic.twitter.com/Sz1CTzI0fP
I would still rather have the ribeye. I am not running a religion though, and if something is coming out of that aisle, make it the one doing an impression of a cow.
