Nutritional Content of Nuts (mean values per 100 g edible portion)

Nut

Protein (g)

Calories

Total Fat (g)

SF*

%

MUF*

%

PUF*

%

Vitamin E (mg)

Iron (mg)

Fiber (g)

Calcium (mg)

Almonds

20.0

589

49.8

9.9

68.1

22.0

24.7

4.2

2.7

250

Brazil nuts

14.3

656

63.3

25.5

36.4

38.1

0.3

2.8

2.3

180

Cashews

15.3

574

44.3

20.6

61.7

17.7

1.8

6.0

0.7

45

Hazelnuts

13.0

632

59.7

7.7

82.2

10.1

24.7

3.3

3.8

141

Macadamias

8.3

702

70.5

15.6

82.5

1.9

0.4

2.4

5.3

40

Peanuts

25.8

567

46.8

14.5

52.2

33.3

7.1

4.0

4.9

92

Pecans

7.8

667

64.3

8.4

65.6

26.0

3.5

2.4

1.6

73

Pistachios

20.6

577

46.1

13.2

70.9

15.9

7.1

6.8

1.9

140

Walnuts (English)

14.3

642

53.9

6.7

23.6

69.7

2.5

2.4

4.8

94

*SF = Saturated fatty acids, MUF = Monounsaturated fatty acids, PUF = Polyunsaturated fatty acids. All fatty acids are calculated as a percentage of the total fat.

Source: USDA Handbook #8, Composition of Foods (1991)