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| COMPOSITION
OF COMMON EDIBLE NUTS |
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Data
Source |
Portion
(gms) |
Energy
(Calories) |
Protein
(gms) |
Carbohydrate
(gms) |
Total
Fat
(gms) |
Saturated
Fat
(gms) |
Cholesterol
(mg) |
Sodium
(mg) |
Dietary
Fiber
(gms) |
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| Almond |
|
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| Kernel |
B |
100 |
514 |
24.70 |
2.90 |
44.80 |
NA |
NA |
7.10 |
19.20 |
| Kernel |
A |
100 |
578 |
21.26 |
19.74 |
50.64 |
3.88 |
- |
1.00 |
11.80 |
| Dry
Roasted + Salt |
A |
100 |
597 |
22.09 |
19.29 |
52.83 |
4.05 |
- |
339.00 |
11.80 |
| Dry
Roasted, no salt |
A |
100 |
597 |
22.09 |
19.29 |
52.83 |
4.05 |
- |
1.00 |
11.80 |
| Butter
+ Salt |
A |
100 |
633 |
15.08 |
21.20 |
59.10 |
5.60 |
- |
450.00 |
3.70 |
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| Chestnut |
|
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| Dried
+ seed coat |
B |
100 |
245 |
5.30 |
77.20 |
1.70 |
NA |
NA |
8.50 |
1.20 |
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| Coconut |
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| Desiccated |
A |
100 |
474 |
3.28 |
47.59 |
32.15 |
28.51 |
- |
256.00 |
4.30 |
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| Hazel
Nut |
|
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| Dried
in Shell |
B |
100 |
542 |
20.00 |
14.70 |
44.80 |
NA |
NA |
4.70 |
9.60 |
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| Brazil
Nut |
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| Dried |
A |
100 |
656 |
14.34 |
12.80 |
66.22 |
16.15 |
- |
2.00 |
5.40 |
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| Cashew
Nut |
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| Dried
Roasted no salt |
A |
100 |
574 |
15.31 |
32.69 |
46.35 |
9.16 |
- |
16.00 |
3.00 |
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| Pistachio |
|
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| Dry
Roast, no salt |
A |
100 |
570 |
21.24 |
27.99 |
45.73 |
5.53 |
- |
10.00 |
10.30 |
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| Pecan
Nut |
|
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| Dry
Roast, no salt |
A |
100 |
710 |
9.50 |
13.50 |
74.27 |
6.28 |
- |
1.00 |
9.50 |
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| Pine
Nut |
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| Dried |
A |
100 |
629 |
11.57 |
19.30 |
60.98 |
9.38 |
- |
72.00 |
10.70 |
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| Walnut |
|
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|
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| Fresh
in shell |
B |
100 |
327 |
12.80 |
1.80 |
29.90 |
2.54 |
NA |
NA |
4.30 |
|
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| Peanut |
|
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| Fresh
in shell |
B |
100 |
298 |
12.10 |
5.20 |
25.40 |
NA |
NA |
3.70 |
7.70 |
| No
salt |
A |
100 |
594 |
17.30 |
25.35 |
51.45 |
6.90 |
- |
12.00 |
9.00 |
| Dried
roasted, no salt |
A |
100 |
585 |
23.68 |
21.51 |
49.66 |
6.89 |
- |
6.00 |
8.00 |
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| Macadamia |
|
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| Raw |
A |
100 |
718 |
7.91 |
13.82 |
75.77 |
12.06 |
- |
5.00 |
8.60 |
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A
: US Dept. Agriculture
B : Chinese Center for Disease Control and
Prevention |
| |
| EDIBLE
NUTS |
| Nutrients |
| Many
nuts, particularly almonds, hazelnuts, pistachios,
walnuts and pecans, are considered very nutritious.
They contain high levels of mono-and-poly-unsaturated
fats, which are good for cariovascular health, cancer
prevention and weight control. Also, a high level
of protein fiber, vitamin E and calcium in nuts adds
to their healthy properties. The following table summarizes
the healthy components of nuts. |
| Nutrients |
Units |
Almonds |
Hazelnuts |
Pistachios |
Walnuts |
| Calories |
|
578 |
628 |
567 |
654 |
| Protein |
gms |
21 |
15 |
21 |
15 |
| Fiber |
gms |
12 |
10 |
10 |
7 |
| Calcium |
mg |
248 |
114 |
108 |
104 |
| Vitamin
E |
mg |
26 |
15 |
4 |
3 |
| Mono-unsatfat |
gms |
32 |
46 |
25 |
9 |
| Poly-unsat
Fat |
gms |
12 |
8 |
14 |
47 |
|
| USDA
Nutrient Database |
| |
| Microbiological
Safety |
| Generally,
low water activity of nuts prevents microbial problems.
E coli and moulds can potentially contaminate nuts
and residual toxins, like aflatoxin, are sometime
detected in improperly processed nuts (particularly
peanuts) |
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