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Nuts & seeds

Pili nuts, dried

Dried pili nuts are dehydrated edible kernels of Canarium species, commonly associated with Southeast Asia and the Philippines. This USDA profile is species- and preparation-specific and should not be replaced with values from macadamias or other high-fat nuts.

Nutrition per100 g
719kcal
3,010 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein10.8 g
22% RI*
Carbohydrates4.0 g
2% RI*
Fat79.6 g
100% RI*
Saturated fat31.2 g
100% RI*
Fibre0.0 g
0% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C0.6 mg
1% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.1 mg
9% RI*
Folate60.0 µg
30% RI*

Minerals

Calcium145.0 mg
18% RI*
Iron3.5 mg
25% RI*
Magnesium302.0 mg
81% RI*
Phosphorus575.0 mg
82% RI*
Potassium507.0 mg
25% RI*
Sodium3.0 mg
0% RI*

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

GOOD TO KNOW

The whole story
behind pili 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 10.8 g protein per 100 g in the USDA dried-pili-nut profile.
  • Provides 37.2 g monounsaturated and 7.6 g polyunsaturated fat per 100 g.
  • Provides 302 mg magnesium, 575 mg phosphorus and 507 mg potassium per 100 g.
  • Provides 145 mg calcium, 3.53 mg iron, 0.115 mg vitamin B6 and 60 micrograms folate per 100 g.
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THE DOWNSIDE

What to keep in mind

  • Contains 719 kcal and 79.6 g fat per 100 g, making dried pili nuts one of the most energy-dense foods in the catalogue.
  • Contains 31.2 g saturated fat per 100 g, even though monounsaturated fat is the largest single reported fat class.
  • USDA does not report total sugar, fibre, vitamin E, vitamin K or selenium for this record; database zeroes in those fields are technical fallbacks, not measured zero values.
  • Pili nuts can cause allergic reactions, and cross-reactivity or cross-contact with other tree nuts is possible; check the current package information.
  • Whole kernels and pieces are choking hazards for young children; use an age-appropriate texture.
  • Roasting, glazing, salting and added oils can substantially change commercial products; their high fat content also makes correct cool, sealed storage important.