Home/Nuts & seeds/Butternuts, dried
🌰

Nuts & seeds

Butternuts, dried

Dried butternuts are dehydrated kernels of the butternut or white walnut. Although related to other walnuts, this USDA species-specific profile is distinct from English walnuts, black walnuts and prepared walnut products.

Nutrition per100 g
612kcal
2,560 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein24.9 g
50% RI*
Carbohydrates12.0 g
5% RI*
Fat57.0 g
81% RI*
Saturated fat1.3 g
7% RI*
Fibre4.7 g
19% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C3.2 mg
4% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.6 mg
40% RI*
Folate66.0 µg
33% RI*

Minerals

Calcium53.0 mg
7% RI*
Iron4.0 mg
29% RI*
Magnesium237.0 mg
63% RI*
Phosphorus446.0 mg
64% RI*
Potassium421.0 mg
21% RI*
Sodium1.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind butternuts, dried

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

+

THE UPSIDE

Why it can be a great choice

  • Provides 24.9 g protein and 4.7 g fibre per 100 g.
  • Most reported fat is polyunsaturated: 42.7 g per 100 g, alongside 10.4 g monounsaturated fat.
  • Provides 237 mg magnesium, 446 mg phosphorus and 421 mg potassium per 100 g.
  • Provides 4.02 mg iron, 17.2 micrograms selenium, 0.56 mg vitamin B6 and 66 micrograms folate per 100 g.
!

THE DOWNSIDE

What to keep in mind

  • Contains 612 kcal and 57 g fat per 100 g, so a large handful can provide substantial energy.
  • USDA does not report total sugar, vitamin E or vitamin K for this record; database zeroes in those fields are technical fallbacks, not measured zero values.
  • Butternut is a walnut species and can cause serious tree-nut allergic reactions; check ingredient and cross-contact information.
  • Whole dried kernels and pieces are choking hazards for young children; use an age-appropriate texture.
  • The high unsaturated-fat content makes the kernels susceptible to oxidation and rancidity; store them sealed, cool and as directed.
  • This historical species-specific USDA profile may not represent every cultivar, harvest or commercially processed butternut product.