Nutrients in 100 Grams of Tree Nuts and Peanutsı

 

Nutrient

Units

Almonds

Brazils

Cashews

Hazelnuts

Macadamias

Peanuts

Pecans

Pine nuts

Pistachios

Walnuts

Calories

kcal

580

660

570

630

720

590

690

670

570

650

Protein

g*

21

14

15

15

8

24

9

14

21

15

Total Fat

g

51

66

46

61

76

50

72

68

46

65

Saturated Fat

g

4

15

9

4

12

7

6

5

6

6

Monounsaturated Fat

g

32

25

27

46

59

25

41

19

24

9

Polyunsaturated Fat

g

12

21

8

8

1.5

16

22

34

14

47

Linoleic acid (18:2)

g

12

20.54

7.66

7.83

1.30

16

21

33

13.64

38

Linolenic acid (18:3)

g

0

0.04

0.16

0.09

0.20

0

1

0.16

0.26

9

Cholesterol

mg**

0

0

0

0

0

0

0

0

0

0

Carbohydrate

g

20

12

33

17

13

22

14

13

28

14

Fiber

g

12

7

3

10

8

8

10

4

10

7

Calcium

mg

248

160

45

114

70

54

70

16

110

98

Iron

mg

4.30

2.43

6.00

4.70

2.65

2.26

2.53

5.53

4.20

2.91

Magnesium

mg

275

376

260

163

118

176

121

251

120

158

Phosphorus

mg

474

725

490

290

198

358

277

575

485

346

Potassium

mg

728

659

565

680

363

658

410

597

1,042

441

Sodium

mg

1

3

16

0

4

6

0

2

10

2

Zinc

mg

3.36

4.06

5.60

2.45

1.29

3.31

4.53

6.45

2.30

3.09

Copper

mg

1.11

1.74

2.22

1.72

0.57

0.67

1.20

32

1.32

1.59

Manganese

mg

2.53

1.22

0.83

6.17

3.04

2.08

4.50

8.80

1.27

3.41

Selenium

mcg***

2.80

1,917

11.70

2.40

3.60

7.50

3.80

0.70

9.30

4.90

Vitamin C

mg

0

0.70

0

6.30

0.70

0

1.10

0.80

2.30

1.30

Thiamin

mg

0.24

0.62

0.20

0.64

0.71

0.44

0.66

0.36

0.84

0.34

Riboflavin

mg

0.81

0.03

0.20

0.11

0.09

0.10

0.13

0.23

0.16

0.15

Niacin

mg

3.92

0.30

1.40

1.80

2.27

13.52

1.17

4.39

1.42

1.12

Pantothenic acid

mg

0.35

0.18

1.22

0.92

0.60

1.39

0.86

0.31

0.51

0.57

Vitamin B6

mg

0.13

0.10

0.26

0.56

0.36

0.26

0.21

0.09

1.27

0.54

Folate

mcg

29

22

69

113

10

145

22

34

50

98

Choline, total

mg

52

29

n/a

46

45

n/a

40

56

71

39

Betaine

mg

0.5

0.4

n/a

0.4

0.3

n/a

0.7

0.4

0.8

0.3

Vitamin B12

mcg

0

0

0

0

0

0

0

0

0

0

Vitamin A

IU****

5

0

0

20

0

0

56

29

262

20

Vitamin K

mcg

0

0

34.70

14.20

n/a

0

3.50

53.90

13.20

2.70

Vitamin E

 

 

 

 

 

 

 

 

 

 

 

Tocopherol, alpha

mg

25.87

5.73

0.92

15.03

0.57

6.93

1.40

9.33

1.93

0.70

Tocopherol, beta

mg

0.43

0

n/a

0.33

0

n/a

0.39

0

0.14

0.15

Tocopherol, gamma

mg

0.89

7.87

n/a

0

0

n/a

24.44

11.15

22.45

20.83

Tocopherol, delta

mg

0.25

0.77

n/a

0

0

n/a

0.47

0

0.73

1.89

Total Phytosterols

mg

120

n/a

158

96

114

n/a

102

141

214

72

Stigmasterol

mg

4

n/a

n/a

1

0

n/a

3

n/a

4

1

Campesterol

mg

5

n/a

n/a

6

7

n/a

5

n/a

10

7

Beta-sitosterol

mg

111

n/a

n/a

89

107

n/a

89

n/a

199

64

Carotenoids

 

 

 

 

 

 

 

 

 

 

 

Carotene, beta

mcg

3

0

0

11

0

0

29

17

157

12

Carotene, alpha

mcg

0

0

0

3

0

0

0

0

0

0

Cryptoxanthin, beta

mcg

0

0

0

0

n/a

0

9

0

0

0

Lutein + zeaxanthin

mcg

1

0

23

92

n/a

0

17

9

1,205

9

Source: USDA National Nutrient Database for Standard Reference, Release 19, 2006.                              g = gram;  **mg = milligram;  ***mcg = microgram;  ****IU = International Units

ıAll of the nuts are unsalted; almonds, brazilnuts, hazelnuts, pecans, pine nuts and walnuts are unroasted; cashews, macadamias, peanuts and pistachios are dry roasted.

Prepared by the International Tree Nut Council Nutrition Research & Education Foundation, 10/06.   

For more information please visit our website at www.nuthealth.org.