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 (Thiamine – 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 (Thiamine) – 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 | ||
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 (Thiamine) – 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 | ||
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 (Thiamine) – 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 (Thiamine) – 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 | ||
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 (Thiamine) – 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 | ||
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 (Thiamine) – 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 (Thiamine) – 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 | ||
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 (Thiamine) – 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 (Thiamine) – 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 | ||
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 (Thiamine) – 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 (Thiamine) – 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 | ||
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 (Thiamine) – 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 (Thiamine) – 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 | ||
Walnuts – Californian (raw)
| Amount – 50g Glycemic iIndex – 10 | ||
|---|---|---|
| Calories: 327 Carbohydrate: 6.82g Protein: 7.62g Fat: 32.6g | ||
| Vitamin A – 10IU | Calcium – 49mg | |
| Vitamin B1 (Thiamine) – 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 | ||