Nutrients in 1 Ounce of Tree Nuts¹and Peanuts


Nutrient

Units

Almonds

Brazils

Cashews

Hazelnuts

Macadamias

Peanuts

Pecans

Pine nuts2

Pistachios

Walnuts


# of kernels/oz

24

6-8

18

20

10-12

28

20 halves

157

49

14 halves

Calories

kcal

160

190

160

180

200

170

200

190

160

190

Protein

g*

6

4

4

4

2

7

3

4

6

4

Total Fat

g

14

19

13

17

22

14

20

20

13

18

Saturated Fat

g

1

5

3

1.5

3

2

2

2

1.5

1.5

Monounsaturated Fat

g

9

7

8

13

17

7

12

6

7

2.5

Polyunsaturated Fat

g

3

7

2

2

0.5

5

6

10

4

13

Linoleic acid (18:2)

g

3

6.75

2.17

2.22

0.37

4.44

5.85

9.40

3.87

10.78

Linolenic acid (18:3)

g

0

0.02

0.05

0.02

0.06

0

0.28

0.05

0.07

2.57

Cholesterol

mg**

0

0

0

0

0

0

0

0

0

0

Carbohydrate

g

6

3

9

5

4

6

4

4

8

4

Fiber

g

3

2

1

3

2

2

3

1

3

2

Calcium

%DV***

6

4

0

4

2

2

2

0

4

2

Iron

%DV

6

4

10

8

4

4

4

8

6

4

Magnesium

%DV

20

25

20

10

8

10

8

18

8

10

Phosphorus

%DV

15

20

15

8

6

10

8

16

15

10

Potassium

%DV

6

4

4

6

2

6

4

4

9

4

Sodium

mg

0

1

5

0

1

2

0

1

3

1

Zinc

%DV

6

8

10

4

2

6

8

12

4

6

Copper

%DV

15

25

30

25

8

10

15

18

20

20

Manganese

%DV

35

15

12

90

45

30

60

125

18

50

Selenium

%DV

trace

780

4

trace

trace

2

2

trace

4

2

Vitamin C

%DV

0

0

0

2

0

0

0

trace

trace

0

Thiamin

%DV

4

12

4

10

15

8

10

6

15

6

Riboflavin

%DV

15

trace

4

2

2

2

2

4

2

2

Niacin

%DV

6

trace

2

2

4

20

2

6

2

2

Pantothenic acid

%DV

0

trace

4

2

2

4

2

trace

0

2

Vitamin B6

%DV

2

trace

4

8

6

4

2

trace

20

8

Folate

%DV

2

2

4

8

0

10

2

2

4

6

Vitamin B12

%DV

0

0

0

0

0

0

0

0

0

0

Vitamin A

%DV

trace

0

0

trace

0

0

trace

trace

6

trace

Vitamin K

mcg****

0

0

9.84

4.03

n/a

0

0.99

15.28

3.74

.76

Vitamin E

%DV

35

8

0

20

0

10

6

12

2

trace

Tocopherol, alpha

mg

7.33

1.62

0.26

4.26

0.16

1.96

0.40

2.64

0.55

0.20

Tocopherol, beta

mg

0.12

0

n/a

0.09

0

n/a

0.11

0

0.04

0.04

Tocopherol, gamma

mg

0.25

2.23

n/a

0

0

n/a

6.93

3.16

6.36

5.90

Tocopherol, delta

mg

0.07

0.22

n/a

0

0

n/a

0.13

0

0.21

0.54

Total Phytosterols

mg

34

n/a

45

27

32

n/a

29

40

61

20

Stigmasterol

mg

1

n/a

n/a

0

0

n/a

1

n/a

1

0

Campesterol

mg

1

n/a

n/a

2

2

n/a

1

n/a

3

2

Beta-sitosterol

mg

31

n/a

n/a

25

30

n/a

25

n/a

56

18

Carotenoids












Carotene, beta

mcg

1

0

0

3

0

0

8

5

45

3

Carotene, alpha

mcg

0

0

0

1

0

0

0

0

0

0

Cryptoxanthin, beta

mcg

0

0

0

0

n/a

0

3

0

0

0

Lutein + zeaxanthin

mcg

0

0

7

26

n/a

0

5

3

342

3

Source: USDA National Nutrient Database for Standard Reference, Release 17, 2004.

*g = gram; **mg = milligram; ***%DV = percent Daily Value; ****mcg = microgram

¹All of the nuts are unsalted; almonds, brazilnuts, hazelnuts, pecans, pine nuts and walnuts are unroasted; cashews, macadamias and pistachios are dry roasted. 2Pignolia variety.

Prepared by the International Tree Nut Council Nutrition Research & Education Foundation, 9/04.

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