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Nuts & seeds

Hickory nuts, dried

Dried hickory nuts are dehydrated edible kernels from hickory trees in the Carya genus. They are related to pecans but have a separate USDA species-group profile and should not inherit pecan or walnut values.

Nutrition per100 g
657kcal
2,750 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein12.7 g
25% RI*
Carbohydrates18.2 g
7% RI*
Fat64.4 g
92% RI*
Saturated fat7.0 g
35% RI*
Fibre6.4 g
26% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C2.0 mg
3% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.2 mg
14% RI*
Folate40.0 µg
20% RI*

Minerals

Calcium61.0 mg
8% RI*
Iron2.1 mg
15% RI*
Magnesium173.0 mg
46% RI*
Phosphorus336.0 mg
48% RI*
Potassium436.0 mg
22% 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 hickory nuts, dried

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

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THE UPSIDE

Why it can be a great choice

  • Provides 12.7 g protein and 6.4 g fibre per 100 g.
  • Most reported fat is unsaturated: 32.6 g monounsaturated and 21.9 g polyunsaturated fat per 100 g.
  • Provides 173 mg magnesium, 336 mg phosphorus and 436 mg potassium per 100 g.
  • Provides 2.12 mg iron, 8.1 micrograms selenium, 0.192 mg vitamin B6 and 40 micrograms folate per 100 g.
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THE DOWNSIDE

What to keep in mind

  • Contains 657 kcal and 64.4 g fat per 100 g, so portion size has a large effect on energy intake.
  • Contains 7.04 g saturated fat per 100 g even though most of the fat is unsaturated.
  • 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.
  • Hickory nuts can cause serious tree-nut allergic reactions, especially given their close botanical relationship to pecans; check cross-contact information.
  • Whole kernels and hard pieces are choking hazards for young children; use an age-appropriate texture.
  • Hickory species differ in kernel flavour, size and composition, and wild nuts require expert identification; discard mouldy, insect-damaged or rancid kernels.