Nutrition Values in Nuts- Calories, Fat, Protein, Fiber, Vitamin, Calcium & Iron

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Nuts and seeds have high protein content along with high fiber. Use the following table as a calorie counter. It gives nutriion values viz. Calories, Fat, Protein, Fiber, Vitamins, Calcium and Iron in common nuts. The fat values are further divided as saturated fat (SF), monounsaturated fat (MUF) and Polyunsaturated fat (PUF) in % of daily requirement values.

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Nutrition in Nuts

The nutrition values given below are per 100 g of edible nut.

Nut

 Calories

 Protein (g)

 Fiber (g)

 Total Fat (g)

 SF

%

 MUF

%

 PUF*

%

 Vita-
min E (mg)

 Iron (mg)

 Cal-
cium (mg)
Almonds 589 20.0 2.7 49.8 9.9 68.1 22.0 24.7 4.2 250
Brazil nuts 656 14.3 2.3 63.3 25.5 36.4 38.1 0.3 2.8 180
Cashews 574 15.3 0.7 44.3 20.6 61.7 17.7 1.8 6.0 45
Hazelnuts 632 13.0 3.8 59.7 7.7 82.2 10.1 24.7 3.3 141
Macadamias 702 8.3 5.3 70.5 15.6 82.5 1.9 0.4 2.4 40
Peanuts 567 25.8 4.9 46.8 14.5 52.2 33.3 7.1 4.0 92
Pecans 667 7.8 1.6 64.3 8.4 65.6 26.0 3.5 2.4 73
Pistachios 577 20.6 1.9 46.1 13.2 70.9 15.9 7.1 6.8 140
Walnuts (English) 642 14.3 4.8 53.9 6.7 23.6 69.7 2.5 2.4 94

 Description  Weight
(g)		  Measure Protein per
Measure
(g)
Nuts, almonds 28.35 1 oz (24 nuts) 6.03
Nuts, brazil nuts, dried, unblanched 28.35 1 oz (6-8 nuts) 4.07
Nuts, cashew nuts, dry roasted, with salt added 28.35 1 oz 4.34
Nuts, cashew nuts, oil roasted, with salt added 28.35 1 oz (18 nuts) 4.77
Nuts, chestnuts, European, roasted 143 1 cup 4.53
Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 2.68
Nuts, coconut meat, raw 45 1 piece 1.50
Nuts, hazelnuts or filberts 28.35 1 oz 4.24
Nuts, macadamia nuts, dry roasted, with salt added 28.35 1 oz (10-12 nuts) 2.21
Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 1 oz 4.90
Nuts, mixed nuts, oil roasted, with peanuts, with salt added 28.35 1 oz 4.75
Nuts, pecans 28.35 1 oz (20 halves) 2.60
Nuts, pine nuts, pignolia, dried 28.35 1 oz 6.80
Nuts, pistachio nuts, dry roasted, with salt added 28.35 1 oz (47 nuts) 6.05
Nuts, walnuts, English 28.35 1 oz (14 halves) 4.32
Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 9.35
Seeds, sesame butter, tahini, from roasted and toasted kernels  15 1 tbsp 2.55
Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp 2.11
Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 6.19
Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 1 oz 5.48

Source: USDA Nutrient Data Base for Standard Reference, Release 15


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    The nutrition values of nuts are given as a calorie counter table.















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