COMPOSITION OF COMMON EDIBLE NUTS
 
  Data
Source
Portion
(gms)
Energy
(Calories)
Protein
(gms)
Carbohydrate
(gms)
Total
Fat
(gms)
Saturated
Fat
(gms)
Cholesterol
(mg)
Sodium
(mg)
Dietary
Fiber
(gms)
                   
Almond
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
                   
Chestnut
Dried + seed coat B 100 245 5.30 77.20 1.70 NA NA 8.50 1.20
Coconut
Desiccated A 100 474 3.28 47.59 32.15 28.51 - 256.00 4.30
Hazel Nut
Dried in Shell B 100 542 20.00 14.70 44.80 NA NA 4.70 9.60
Brazil Nut
Dried A 100 656 14.34 12.80 66.22 16.15 - 2.00 5.40
Cashew Nut
Dried Roasted no salt A 100 574 15.31 32.69 46.35 9.16 - 16.00 3.00
Pistachio
Dry Roast, no salt A 100 570 21.24 27.99 45.73 5.53 - 10.00 10.30
Pecan Nut
Dry Roast, no salt A 100 710 9.50 13.50 74.27 6.28 - 1.00 9.50
Pine Nut
Dried A 100 629 11.57 19.30 60.98 9.38 - 72.00 10.70
Walnut
Fresh in shell B 100 327 12.80 1.80 29.90 2.54 NA NA 4.30
Peanut
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
Macadamia
Raw A 100 718 7.91 13.82 75.77 12.06 - 5.00 8.60
                     
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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