Comparing the Nutritional Values of All Those Nuts We Love to Eat

Question: Will you please print nutritional information on all the common varieties of nuts? I would like to see how they compare.

Answer: The following information is taken from “Nutritive Value of Foods,” U.S. Department of Agriculture Home & Garden Bulletin No. 72:

ALMONDS--One cup, slivered, contains 795 calories, 27 grams protein, 70 grams fat, 0 milligrams cholesterol, 28 grams carbohydrate, 359 milligrams calcium, 702 milligrams phosphorus, 4.9 milligrams iron, 988 milligrams potassium, 15 milligrams sodium, 0 international units Vitamin A, 0.28 milligrams thiamine, 1.05 milligrams riboflavin, 4.5 milligrams niacin and 1 milligram ascorbic acid. Of the fatty acids, 6.7 grams are saturated, 45.8 grams monounsaturated and 14.8 grams polyunsaturated.

CASHEW NUTS--One cup dry roasted, salted, contains 785 calories, 21 grams protein, 63 grams fat, 0 milligrams cholesterol, 45 grams carbohydrate, 62 milligrams calcium, 671 milligrams phosphorus, 8.2 milligrams iron, 774 milligrams potassium, 877 milligrams sodium, 0 international units Vitamin A, 0.27 milligrams thiamine, 0.27 milligrams riboflavin, 1.9 milligrams niacin and 0 milligrams ascorbic acid. Of the fatty acids, 12.5 grams are saturated, 37.4 grams monounsaturated and 10.7 grams polyunsaturated.

One cup of the same nuts, roasted in oil, salted, contains 750 calories, 21 grams protein, 63 grams fat, 0 milligrams cholesterol, 37 grams carbohydrate, 53 milligrams calcium, 554 milligrams phosphorus, 5.3 milligrams iron, 689 milligrams potassium, 814 milligrams sodium, 0 international units Vitamin A, 0.55 milligrams thiamine, 0.23 milligrams riboflavin, 2.3 milligrams niacin and 0 milligrams ascorbic acid. Of the fatty acids, 12.4 grams are saturated, 36.9 grams monounsaturated and 10.6 grams polyunsaturated.

CHESTNUTS, Italian--One cup roasted contains 350 calories, 5 grams protein, 3 grams fat, 0 milligrams cholesterol, 76 grams carbohydrate, 41 milligrams calcium, 153 milligrams phosphorus, 1.3 milligrams iron, 847 milligrams potassium, 3 milligrams sodium, 30 international units Vitamin A, 0.35 milligrams thiamine, 0.25 milligrams riboflavin, 1.9 milligrams niacin and 37 milligrams ascorbic acid. Of the fatty acids, 0.6 grams are saturated, 1.1 grams are monounsaturated and 1.2 grams are polyunsaturated.

HAZELNUTS (Filberts)--One cup, chopped, contains 725 calories, 15 grams protein, 72 grams fat, 0 milligrams cholesterol, 18 grams carbohydrate, 216 milligrams calcium, 359 milligrams phosphorus, 3.8 milligrams iron, 512 milligrams potassium, 3 milligrams sodium, 80 international units Vitamin A, 0.58 milligrams thiamine, 0.13 milligrams riboflavin, 1.3 milligrams niacin and 1 milligram ascorbic acid. Of the fatty acids, 5.3 grams are saturated, 56.5 grams monounsaturated and 6.9 grams polyunsaturated.

MACADAMIA NUTS--One cup roasted in oil, salted, contains 960 calories, 10 grams protein, 103 grams fat, 0 milligrams cholesterol, 17 grams carbohydrate, 60 milligrams calcium, 268 milligrams phosphorus, 2.4 milligrams iron, 441 milligrams potassium, 348 milligrams sodium, 10 international units Vitamin A, 0.29 milligrams thiamine, 0.15 milligrams riboflavin, 2.7 milligrams niacin and 0 milligrams ascorbic acid. Of the fatty acids, 15.4 grams are saturated, 80.9 grams are monounsaturated and 1.8 grams are polyunsaturated.

MIXED NUTS WITH PEANUTS--One ounce, dry roasted, salted, contains 170 calories, 5 grams protein, 15 grams fat, 0 milligrams cholesterol, 7 grams carbohydrate, 20 milligrams calcium, 123 milligrams phosphorus, 1.0 milligram iron, 169 milligrams potassium, 190 milligrams sodium, a trace of international units vitamin A, 0.06 milligrams thiamine, 0.06 milligrams riboflavin, 1.3 milligrams niacin and 0 milligrams ascorbic acid. Of the fatty acids, 2.0 grams are saturated, 8.9 grams are monounsaturated and 3.1 grams are polyunsaturated.

One ounce of the same nuts, roasted in oil, salted, contains 175 calories, 5 grams protein, 16 grams fat, 0 milligrams cholesterol, 6 grams carbohydrate, 31 milligrams calcium, 131 milligrams phosphorus, 0.9 milligram iron, 165 milligrams potassium, 185 milligrams sodium, 10 international units Vitamin A, 0.14 milligrams thiamine, 0.06 milligrams riboflavin, 1.4 milligrams niacin and a trace of ascorbic acid. Of the fatty acids, 2.5 grams are saturated, 9.0 grams are monounsaturated and 3.8 grams are polyunsaturated.

PEANUTS--One cup, roasted in oil, salted, contains 840 calories, 39 grams protein, 71 grams fat, 0 milligrams cholesterol, 27 grams carbohydrate, 125 milligrams calcium, 734 milligrams phosphorus, 2.8 milligrams iron, 1,019 milligrams potassium, 626 milligrams sodium, 0 international units Vitamin A, 0.42 milligrams thiamine, 0.15 milligrams riboflavin, 21.5 milligrams niacin and 0 milligrams ascorbic acid. Of the fatty acids, 9.9 grams are saturated, 35.5 grams are monounsaturated and 22.6 grams are polyunsaturated.

PECANS--One cup, halves, contains 720 calories, 8 grams protein, 73 grams fat, 0 milligrams cholesterol, 20 grams carbohydrate, 39 milligrams calcium, 314 milligrams phosphorus, 2.3 milligrams iron, 423 milligrams potassium, 1 milligram sodium, 140 international units Vitamin A, 0.92 milligrams thiamine, 0.14 milligrams riboflavin, 1.0 milligram niacin and 2 milligrams ascorbic acid. Of the fatty acids, 5.9 grams are saturated, 45.5 grams are monounsaturated and 18.1 grams are polyunsaturated.

PISTACHIO NUTS--One ounce, shelled, contains 165 calories, 6 grams protein, 14 grams fat, 0 milligrams cholesterol, 7 grams carbohydrate, 38 milligrams calcium, 143 milligrams phosphorus, 1.9 milligrams iron, 310 milligrams potassium, 2 milligrams sodium, 70 international units vitamin A, 0.23 milligrams thiamine, 0.05 milligrams riboflavin, 0.3 milligrams niacin and a trace of ascorbic acid. Of the fatty acids, 1.7 grams are saturated, 9.3 grams are monounsaturated and 2.1 grams are polyunsaturated.

WALNUTS--One cup pieces or chips contains 770 calories, 17 grams protein, 74 grams fat, 0 milligrams cholesterol, 22 grams carbohydrate, 113 milligrams calcium, 380 milligrams phosphorus, 2.9 milligrams iron, 602 milligrams potassium, 12 milligrams sodium, 150 international units Vitamin A, 0.46 milligrams thiamine, 0.18 milligrams riboflavin, 1.3 milligrams niacin and 4 milligrams ascorbic acid. Of the fatty acids, 6.7 grams are saturated, 17.0 grams are monounsaturated and 47.0 grams are polyunsaturated.