Nuts And Seeds • Deep Nutrition Analytics
Nuts, butternuts, dried
As a recognized nuts and seeds, Nuts, butternuts, dried delivers 612 calories per 100g, with energy primarily anchored by fat (57g) to support daily activity. Standing out in micronutrient concentration, it provides 285% of your daily value for Manganese (6.56 mg) in a standard 100g portion. Despite a higher energy concentration (6.1 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 24.9 g
- Carbohydrates
- 12 g
- Fat
- 57 g
- Fiber
- 4.7 g
Lipid & Energy Density Profile
Nuts, butternuts, dried is an energy-rich food packing 57g of total lipids (84% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Iron Rich
Provides 4 mg of dietary iron (22% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 237 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 2560 kJ |
| Protein | 24.9 g |
| Fiber, total dietary | 4.7 g |
| Total lipid (fat) | 57 g |
| Carbohydrate, by difference | 12 g |
| Energy | 612 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 6.6 mg |
| Magnesium | 237 mg |
| Copper | 0.5 mg |
| Phosphorus | 446 mg |
| Vitamin B6 | 0.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 6 µg |
| Vitamin A, IU | 124 IU |
| Vitamin C, total ascorbic acid | 3.2 mg |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4 mg |
| Magnesium, Mg | 237 mg |
| Phosphorus, P | 446 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 6.6 mg |
| Calcium, Ca | 53 mg |
| Potassium, K | 421 mg |
| Zinc, Zn | 3.1 mg |
| Selenium, Se | 17.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 66 µg |
| Ash | 2.7 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 66 µg |
| Folate, food | 66 µg |
| Tryptophan | 0.4 g |
| Threonine | 0.9 g |
| Methionine | 0.6 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1 g |
| Alanine | 1.4 g |
| Glutamic acid | 6.1 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Fatty acids, total saturated | 1.3 g |
| Niacin | 1 mg |
| Pantothenic acid | 0.6 mg |
| Water | 3.3 g |
| Fatty acids, total monounsaturated | 10.4 g |
| Fatty acids, total polyunsaturated | 42.7 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.4 g |
| MUFA 18:1 | 10.4 g |
| PUFA 18:2 | 33.7 g |
| PUFA 18:3 | 8.7 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 0.8 g |
| Cystine | 0.5 g |
| Valine | 1.5 g |
| Arginine | 4.9 g |
| Histidine | 0.8 g |
| Aspartic acid | 3.1 g |
| Serine | 1.6 g |
Common serving sizes
- oz28 g
- nutmeat3 g
- cup120 g
Compare Nuts, butternuts, dried with Category Peers
Nuts, walnuts, black, dried vs Nuts, butternuts, dried
Compared to Nuts, walnuts, black, dried, Nuts, butternuts, dried has 31% less fiber and 1% lower calories per 100g.
Nuts, butternuts, dried vs Seeds, sunflower seed kernels, dry roasted, with salt added
Compared to Seeds, sunflower seed kernels, dry roasted, with salt added, Nuts, butternuts, dried has 54% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Nuts, butternuts, dried?
A standard 100-gram serving of Nuts, butternuts, dried contains 612 calories (2561 kJ), alongside 24.9g of protein, 12g of carbohydrates, and 57g of fat.
In common serving sizes:- 28g (oz): ~174 kcal
- 3g (nutmeat): ~18 kcal
- 120g (cup): ~734 kcal
Is Nuts, butternuts, dried suitable for a keto or low-carb diet?
Yes, in moderation. Nuts, butternuts, dried contains 7.3g of net carbs per 100g (12g carbs minus 4.7g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Nuts, butternuts, dried?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Nuts, butternuts, dried are:
- Manganese: 6.56 mg (285% of your daily value)
- Magnesium: 237 mg (56% of your daily value)
- Copper: 0.45 mg (50% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170570).