Nuts, butternuts, dried
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 3.2 MG | 4% | |
| Thiamin | 0.4 MG | 32% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.0 MG | 7% | |
| Pantothenic acid | 0.6 MG | 13% | |
| Vitamin B-6 | 0.6 MG | 33% | |
| Folate, total | 66 UG | 17% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 6 UG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 53 MG | 4% | |
| Iron, Fe | 4.0 MG | 22% | |
| Magnesium, Mg | 237 MG | 56% | |
| Phosphorus, P | 446 MG | 36% | |
| Potassium, K | 421 MG | 9% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 3.1 MG | 28% | |
| Copper, Cu | 0.5 MG | 50% | |
| Manganese, Mn | 6.6 MG | 285% | |
| Selenium, Se | 17.2 UG | 31% |
Nutrition Highlights
- Excellent source of protein with 24.9g per 100g, great for muscle building and recovery.
- Good source of dietary fiber (4.7g per 100g).
- Good source of Iron, Fe (22% DV).
- Rich source of Magnesium, Mg (56% of Daily Value per 100g).
- Good source of Phosphorus, P (36% DV).
- Good source of Zinc, Zn (28% DV).
About Nuts, butternuts, dried
These nutrient-dense seeds are harvested from the butternut tree, a species native to North America. Once dried, they develop a rich, buttery flavor and a satisfying crunch that makes them a popular choice for snacking and cooking. Their high caloric content comes primarily from healthy fats, which provide long-lasting energy and support the absorption of fat-soluble vitamins. With nearly 25 grams of protein per 100 grams, they offer a substantial plant-based protein source, making them especially valuable for vegetarians and vegans. The fiber content aids in digestive health, while the moderate carbohydrate level ensures a steady release of energy without causing rapid blood sugar spikes.
In the kitchen, these versatile seeds can be enjoyed raw, roasted, or incorporated into a variety of dishes. They add a creamy texture and nutty depth to baked goods, granolas, and trail mixes, and can be blended into nut butters for a unique twist on spreads. Their high fat content makes them excellent for creating rich, dairy-free sauces or as a topping for salads and grain bowls. However, due to their calorie density, portion control is key for those monitoring their intake. For individuals with nut allergies, it's important to note that while they are technically tree nuts, cross-reactivity can occur, so caution is advised. Overall, they are a powerhouse of nutrition, offering a delicious way to boost both flavor and health benefits in everyday meals.
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