Table shows the nutritive value of nuts and oil seeds. Like pulses, oil seeds and nuts are rich in protein particularly the amino acid arginine. In addition they contain a high level of fat. Hence, they are not only good sources of protein but are concentrated source of energy. Nuts are low in saturated fatty acids and high in monounsaturated and polyunsaturated fatty acids. Nuts can be included in cholesterol lowering diets that have desirable fat content and fatty acid profile. They reduce total and LDL (bad) cholesterol without affecting the levels of HDL (good) cholesterol. Nuts also contain n-3 fatty acids.
They are good sources of several other important nutrients including manganese, copper, magnesium, phosphorus and zinc. Most nuts particularly almonds are good sources of vitamin E. most of the nuts are good sources of B-vitamins, thiamine, riboflavin and folic acid. Groundnuts are excellent source of niacin. Nuts are healthy snacks and can be eaten in moderation. The photochemicals in nuts include ellagic acid, flavonoids, phenolic compounds, luteolin (a major antioxidant) and tocotrienols. Nuts are included as part of balanced diet in the recently (2005) revised food guide pyramid.
Food
Energy Kcal
Protein g
Fat g
Carbohydrates g
Calcium mg
Iron mg
Carotene mcg
Thiamine mg
Ribo-flavin mg
Niacin mg
Almond
655
20.8
58.9
10.5
230
5.1
0
0.24
0.57
4.4
Cashewnut
596
21.2
46.9
22.3
50
5.8
60
0.63
0.19
1.2
Coconut dry
662
6.8
62.3
18.4
400
7.8
0
0.08
0.01
3.0
Coconut fresh
444
4.5
41.6
13.0
10
1.7
0
0.05
0.10
0.8
Gardencress seeds
454
25.3
24.5
33.0
377
100.0
27
0.59
0.61
14.3
Gingelly seeds
563
18.3
43.3
25.0
1450
9.3
60
1.01
0.34
4.4
Groundnut
567
25.3
40.1
26.1
90
2.5
37
0.90
0.13
19.9
Mustard seeds
541
20.0
39.7
23.8
490
7.9
162
0.65
0.26
4.0
Pistachio nut
626
19.8
53.5
16.2
140
7.7
144
0.67
0.28
2.3
Soyabean*
432
43.2
19.5
20.9
240
10.4
426
0.73
0.39
3.2
Walnut
687
15.6
64.5
11.0
100
2.6
6
0.45
0.40
1.0
Source: Gopalan C et al. 1991
*Though it is a legume, since it yields substantial amount of oil, it is grouped under oilseeds.
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