Nuts, butternuts, dried

Butternuts, also known as white walnuts, are a North American native nut with a rich, oily flavor reminiscent of black walnut but sweeter and less astringent. Their thick, deeply ridged shells are notoriously difficult to crack, so most cooks work with meats that are already shelled; the nutmeats are chopped into cookies, cakes, fudge, and the maple-butternut candy associated with parts of New England and eastern Canada, or eaten toasted on their own. Their high oil content also makes them suitable for pressing into a traditional cooking oil in some regional preparations, and older recipes sometimes use them in place of black walnuts when a milder flavor is preferred.

Shelled butternut meats are best sourced from specialty nut sellers, since fresh in-shell nuts are seasonal and regional; store them in the freezer rather than the pantry, as their 57 grams of fat per 100 grams makes them turn rancid quickly at room temperature. A 120-gram cup has 612 calories per 100 grams, about 734 calories for the full cup, with 24.9 grams of protein, an especially high 50% DV, plus a striking 56% DV for magnesium and 22% DV for iron. A small handful adds meaningful protein and minerals to baked goods, though the calorie density means portions are best kept modest.