Nuts - Nutrition of Foods - Vital Health Zone

Nuts
		print the page			email the page

Almonds - dry roasted
Almonds - raw
Brazil nuts - raw
Cashews - dry roasted
Cashews - raw
Chestnuts (European) - roasted
Coconut
Hazelnuts (filberts) - dry roasted
Hazelnuts (filberts) - raw
Macadamia nuts - raw
Pecans - dry roasted
Pecans - raw
Pine nuts - raw
Pistachios - dry roasted
Walnuts (Californian) - raw

Almonds (dry roasted)

Amount - 50g Glycemic Index - 10
Calories: 298 Carbohydrate: 9.64g Protein: 11.04g Fat: 26.41g

Vitamin A - 0IU	Calcium - 133mg
Vitamin B1 (Thiamin) - 0.04mg	Iron - 2.25mg
Vitamin B2 (Riboflavin) - 0.436mg	Magnesium - 143mg
Vitamin (B3 Niacin) - 1.935mg	Phosphorus - 244mg
Vitamin B5 (Pantothenic Acid) - 0.12mg	Potassium - 373mg
Vitamin B6 (Pyridoxine) - 0.063mg	Sodium - 0mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 1.77mg
Folate - 16mcg	Copper - 0.59mg
Vitamin C - 0mg	Manganese - 1.31mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 14mg	Selenium - 1.48mcg
Vitamin K - 0mcg

Almonds (raw)

Amount - 100g Glycemic Index - 10
Calories: 289 Carbohydrate: 9.87g Protein: 10.63g Fat: 25.32g

Vitamin A - 5IU	Calcium - 124mg
Vitamin B1 (Thiamin) - 0.12mg	Iron - 2.15mg
Vitamin B2 (Riboflavin) - 0.41mg	Magnesium - 138mg
Vitamin (B3 Niacin) - 1.963mg	Phosphorus - 237mg
Vitamin B5 (Pantothenic Acid) - 0.17mg	Potassium - 3648mg
Vitamin B6 (Pyridoxine) - 0.07mg	Sodium - 0mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 1.68mg
Folate - 149mcg	Copper - 0.56mg
Vitamin C - 0mg	Manganese - 1.27mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 12.94mg	Selenium - 1.4mcg
Vitamin K - 0mcg

^ top

Brazil nuts (raw)

Amount - 100g Glycemic Index - 10
Calories: 328 Carbohydrate: 6.13g Protein: 7.16g Fat: 33.22g

Vitamin A - 0IU	Calcium - 80mg
Vitamin B1 (Thiamin) - 0.31mg	Iron - 1.223mg
Vitamin B2 (Riboflavin) - 0.02mg	Magnesium - 188mg
Vitamin (B3 Niacin) - 0.15mg	Phosphorus - 362mg
Vitamin B5 (Pantothenic Acid) - 0.09mg	Potassium - 330mg
Vitamin B6 (Pyridoxine) - 0.05mg	Sodium - 2mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.03mg
Folate - 11mcg	Copper - 0.874mg
Vitamin C - 0.3mg	Manganese - 0.61mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E -2.87mg	Selenium - 958.51mcg
Vitamin K - 0mcg

^ top

Cashews (dry roasted)

Amount - 50g Glycemic Index - 22
Calories: 287 Carbohydrate: 16.34g Protein: 7.66g Fat: 23.18g

Vitamin A - 0IU	Calcium - 22mg
Vitamin B1 (Thiamin) - 0.1mg	Iron - 3mg
Vitamin B2 (Riboflavin) - 0.1mg	Magnesium - 130mg
Vitamin (B3 Niacin) - 0.7mg	Phosphorus - 245mg
Vitamin B5 (Pantothenic Acid) - 0.61mg	Potassium - 282mg
Vitamin B6 (Pyridoxine) - 0.13mg	Sodium - 8mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.8mg
Folate - 34mcg	Copper - 1.11mg
Vitamin C - 0mg	Manganese - 0.41mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.46mg	Selenium - 5.8mcg
Vitamin K - 17.4mcg

Cashews (raw)

Amount - 50g Glycemic Index - 18
Calories: 276 Carbohydrate: 15.1g Protein: 9.11g Fat: 21.93g

Vitamin A - 0IU	Calcium - 18mg
Vitamin B1 (Thiamin) - 0.21mg	Iron - 3.34mg
Vitamin B2 (Riboflavin) - 0.03mg	Magnesium - 146mg
Vitamin (B3 Niacin) - 0.53mg	Phosphorus - 296mg
Vitamin B5 (Pantothenic Acid) - 0.43mg	Potassium - 330mg
Vitamin B6 (Pyridoxine) - 0.21mg	Sodium - 6mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.89mg
Folate - 12mcg	Copper - 1.1mg
Vitamin C - 0.2mg	Manganese - 0.83mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.45mg	Selenium - 9.9mcg
Vitamin K - 17.1mcg

^ top

Chestnuts - European (roasted)

Amount - 50g Glycemic Index - 35
Calories: 122 Carbohydrate: 26.48g Protein: 1.58g Fat: 1.1g

Vitamin A - 12IU	Calcium - 14mg
Vitamin B1 (Thiamin) - 0.12mg	Iron - 0.46mg
Vitamin B2 (Riboflavin) - 0.09mg	Magnesium - 16mg
Vitamin (B3 Niacin) - 0.67mg	Phosphorus - 54mg
Vitamin B5 (Pantothenic Acid) - 0.28mg	Potassium - 296mg
Vitamin B6 (Pyridoxine) - 0.25mg	Sodium - 1mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 0.28mg
Folate - 35mcg	Copper - 0.25mg
Vitamin C - 13mg	Manganese - 0.59mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.25mg	Selenium - 0.6mcg
Vitamin K - 3.9mcg

^ top

Coconut (raw)

Amount - 50g Glycemic Index - 10
Calories: 177 Carbohydrate: 7.62g Protein: 1.67g Fat: 16.75g

Vitamin A - 0IU	Calcium - 7mg
Vitamin B1 (Thiamin) - 0.03mg	Iron - 1.22mg
Vitamin B2 (Riboflavin) - 0.01mg	Magnesium - 16mg
Vitamin (B3 Niacin) - 0.27mg	Phosphorus - 56mg
Vitamin B5 (Pantothenic Acid) - 0.15mg	Potassium - 178mg
Vitamin B6 (Pyridoxine) - 0.03mg	Sodium - 10mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 0.55mg
Folate - 13mcg	Copper - 0.22mg
Vitamin C - 1.6mg	Manganese - 0.75mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.12mg	Selenium - 5mcg
Vitamin K - 0.1mcg

Hazelnuts (dry roasted)

Amount - 50g Glycemic Index - 10
Calories: 323 Carbohydrate: 8.8g Protein: 7.51g Fat: 31.2g

Vitamin A - 30IU	Calcium - 62mg
Vitamin B1 (Thiamin) - 0.17mg	Iron - 2.19mg
Vitamin B2 (Riboflavin) - 0.06mg	Magnesium - 86mg
Vitamin (B3 Niacin) - 1.03mg	Phosphorus - 155mg
Vitamin B5 (Pantothenic Acid) - 0.46mg	Potassium - 378mg
Vitamin B6 (Pyridoxine) - 0.31mg	Sodium - 0mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 1.25mg
Folate - 44mcg	Copper - 0.88mg
Vitamin C - 1.9mg	Manganese - 2.78mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 7.64mg	Selenium - 2mcg
Vitamin K - 0mcg

^ top

Hazelnuts (raw)

Amount - 50g Glycemic Index - 10
Calories: 314 Carbohydrate: 8.35g Protein: 7.47g Fat: 30.38g

Vitamin A - 10IU	Calcium - 57mg
Vitamin B1 (Thiamin) - 0.32mg	Iron - 2.35mg
Vitamin B2 (Riboflavin) - 0.06mg	Magnesium - 82mg
Vitamin (B3 Niacin) - 0.93mg	Phosphorus - 1455mg
Vitamin B5 (Pantothenic Acid) - 0.46mg	Potassium - 3408mg
Vitamin B6 (Pyridoxine) - 0.281mg	Sodium - 0mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 1.235mg
Folate - 56mcg	Copper - 0.868mg
Vitamin C - 3.1mg	Manganese - 3.09mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 7.514mg	Selenium - 1.2mcg
Vitamin K - 7.1mcg

Macadamias (raw)

Amount - 50g Glycemic Index - 10
Calories: 359 Carbohydrate: 6.91g Protein: 3.96g Fat: 37.88g

Vitamin A - 0IU	Calcium - 42mg
Vitamin B1 (Thiamin) - 0.6mg	Iron - 1.84mg
Vitamin B2 (Riboflavin) - 0.08mg	Magnesium - 65mg
Vitamin (B3 Niacin) - 1.24mg	Phosphorus - 94mg
Vitamin B5 (Pantothenic Acid) - 0.38mg	Potassium - 184mg
Vitamin B6 (Pyridoxine) - 0.14mg	Sodium - 2mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 0.65mg
Folate - 6mcg	Copper - 0.38mg
Vitamin C - 0.6mg	Manganese - 2.07mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.27mg	Selenium - 1.8mcg
Vitamin K - 0mcg

^ top

Pecans (dry roasted)

Amount - 50g Glycemic Index - 10
Calories: 355 Carbohydrate: 6.78g Protein: 4.75g Fat: 37.13g

Vitamin A -70IU	Calcium - 36mg
Vitamin B1 (Thiamin) - 0.23mg	Iron - 1.4mg
Vitamin B2 (Riboflavin) - 0.05mg	Magnesium - 66mg
Vitamin (B3 Niacin) - 0.58mg	Phosphorus - 146mg
Vitamin B5 (Pantothenic Acid) - 0.35mg	Potassium - 212mg
Vitamin B6 (Pyridoxine) - 0.09mg	Sodium - 0mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.54mg
Folate - 8mcg	Copper - 0.58mg
Vitamin C - 0.3mg	Manganese - 1.97mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.65mg	Selenium - 2mcg
Vitamin K - 0mcg

Pecans (raw)

Amount - 50g Glycemic Index - 10
Calories: 346 Carbohydrate: 6.93g Protein: 4.58g Fat: 35.98g

Vitamin A -28IU	Calcium - 35mg
Vitamin B1 (Thiamin) - 0.33mg	Iron - 1.26mg
Vitamin B2 (Riboflavin) - 0.07mg	Magnesium - 60mg
Vitamin (B3 Niacin) - 0.58mg	Phosphorus - 138mg
Vitamin B5 (Pantothenic Acid) - 0.43mg	Potassium - 205mg
Vitamin B6 (Pyridoxine) - 0.11mg	Sodium - 0mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.27mg
Folate - 11mcg	Copper - 0.6mg
Vitamin C - 0.6mg	Manganese - 2.25mg
Vitamin D - 0IU	Fluoride - 5mcg
Vitamin E - 0.7mg	Selenium - 1.9mcg
Vitamin K - 1.8mcg

^ top

Pine nuts (raw)

Amount - 50g Glycemic Index - 10
Calories: 336 Carbohydrate: 6.54g Protein: 6.84g Fat: 34.19g

Vitamin A - 17IU	Calcium - 8mg
Vitamin B1 (Thiamin) - 0.18mg	Iron - 2.77mg
Vitamin B2 (Riboflavin) - 0.11mg	Magnesium - 126mg
Vitamin (B3 Niacin) - 2.19mg	Phosphorus - 288mg
Vitamin B5 (Pantothenic Acid) - 0.16mg	Potassium - 298mg
Vitamin B6 (Pyridoxine) - 0.05mg	Sodium - 1mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.27mg
Folate - 17mcg	Copper - 3.23mg
Vitamin C - 0.4mg	Manganese - 0.66mg
Vitamin D - 0IU	Fluoride - 4.4mcg
Vitamin E - 4.67mg	Selenium - 0.3mcg
Vitamin K - 26.9mcg

Pistachios (dry roasted)

Amount - 50g Glycemic Index - 18
Calories: 286 Carbohydrate: 13.82g Protein: 10.68g Fat: 22.98g

Vitamin A - 13IU	Calcium - 55mg
Vitamin B1 (Thiamin) - 0.42mg	Iron - 2.1mg
Vitamin B2 (Riboflavin) - 0.08mg	Magnesium - 60mg
Vitamin (B3 Niacin) - 0.719mg	Phosphorus - 242mg
Vitamin B5 (Pantothenic Acid) - 0.28mg	Potassium - 521mg
Vitamin B6 (Pyridoxine) - 0.645mg	Sodium - 5mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 1.15mg
Folate - 25mcg	Copper - 0.66mg
Vitamin C - 1.1mg	Manganese - 0.64mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.96mg	Selenium - 4.7mcg
Vitamin K - 6.6mcg

^ top

Walnuts - Californian (raw)

Amount - 50g Glycemic Index - 10
Calories: 327 Carbohydrate: 6.82g Protein: 7.62g Fat: 32.6g

Vitamin A - 10IU	Calcium - 49mg
Vitamin B1 (Thiamin) - 0.17mg	Iron - 1.46mg
Vitamin B2 (Riboflavin) - 0.08mg	Magnesium - 79mg
Vitamin (B3 Niacin) - 0.569mg	Phosphorus - 173mg
Vitamin B5 (Pantothenic Acid) - 0.29mg	Potassium - 220mg
Vitamin B6 (Pyridoxine) - 0.275mg	Sodium - 1mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 1.54mg
Folate - 49mcg	Copper - 0.79mg
Vitamin C - 0.7mg	Manganese - 1.71mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.35mg	Selenium - 2.1mcg
Vitamin K - 1.4mcg

^ top

Last reviewed: 2 January 2007 || Last updated: 2 January 2007

Meats & Protein Food Group

references

USDA National Nutrient Database - provides nutrient values for foods (accessed 5 January 2005)

NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.

Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

^ top

All About Nutrition

references