Table 1.
Average nutrient composition of nuts (per 100 g).
| Nuts | Energy (kJ) | Fat (g) | SFA (g) | MUFA (g) | PUFA (g) | LA (g) | ALA (g) | Protein (g) | Fiber (g) | Folate (μg) | PS (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Almonds | 2418 | 50.6 | 3.9 | 32.2 | 12.2 | 12.2 | 0.00 | 21.3 | 8.8 | 29 | 120 |
| Brazil nuts (dried) | 2743 | 66.4 | 15.1 | 24.5 | 20.6 | 20.5 | 0.05 | 14.3 | 8.5 | 22 | NR |
| Cashews | 2314 | 46.4 | 9.2 | 27.3 | 7.8 | 7.7 | 0.15 | 18.2 | 5.9 | 25 | 158 |
| Hazelnuts | 2629 | 60.8 | 4.5 | 45.7 | 7.9 | 7.8 | 0.09 | 15.0 | 10.4 | 113 | 96 |
| Macadamia nuts | 3004 | 75.8 | 12.1 | 58.9 | 1.5 | 1.3 | 0.21 | 7.9 | 6.0 | 11 | 116 |
| Peanuts | 2220 | 49.2 | 6.8 | 24.4 | 15.6 | 15.6 | 0.00 | 25.8 | 8.5 | 145 | 220 |
| Pecans | 2889 | 72.0 | 6.2 | 40.8 | 21.6 | 20.6 | 1.00 | 9.2 | 8.4 | 22 | 102 |
| Pine nuts (dried) | 2816 | 68.4 | 4.9 | 18.8 | 34.1 | 33.2 | 0.16 | 13.7 | 3.7 | 34 | 141 |
| Pistachios | 2332 | 44.4 | 5.4 | 23.3 | 13.5 | 13.2 | 0.25 | 20.6 | 9.0 | 51 | 214 |
| Walnuts | 2738 | 65.2 | 6.1 | 8.9 | 47.2 | 38.1 | 9.08 | 15.2 | 6.4 | 98 | 72 |
Data for raw nuts, except where specified. SFA, saturated fatty acids; MUFA, monounsaturated fatty acids; PUFA, polyunsaturated fatty acids; LA, linoleic acid; ALA, α-linolenic acid; PS, plant sterols; NR, not reported.
Source: US Department of Agriculture Nutrient Data Base at: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl (Accessed on 26 April 2010).