Nuts Butternuts (Dried)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Nuts, butternuts, dried
Nut and Seed Products
A 100g serving covers 285% of the daily recommended Manganese, making Nuts Butternuts (Dried) one of the more concentrated dietary sources of this nutrient. Both protein (24.9g) and fat (57g) are substantial, making Nuts Butternuts (Dried) a calorie-efficient source of both macronutrients. At 612 calories per 100g, Nuts Butternuts (Dried) is highly concentrated in energy, typical of foods rich in fats or sugars. With only 1mg of sodium, Nuts Butternuts (Dried) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 4.7g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Nuts Butternuts (Dried) delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein15%24.9 g
- Fat78%57 g
- Carbs7%12.1 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 3.3 | G |
| Energy | 612 | KCAL |
| Protein | 24.9 | G |
| Total lipid (fat) | 57.0 | G |
| Carbohydrate, by difference | 12.1 | G |
| Fiber, total dietary | 4.7 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 3.2 | MG |
| Thiamin | 0.38 | MG |
| Riboflavin | 0.15 | MG |
| Niacin | 1.0 | MG |
| Vitamin B-6 | 0.56 | MG |
| Folate, total | 66.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 6.0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 53.0 | MG |
| Iron, Fe | 4.0 | MG |
| Magnesium, Mg | 237 | MG |
| Phosphorus, P | 446 | MG |
| Potassium, K | 421 | MG |
| Sodium, Na | 1.0 | MG |
| Zinc, Zn | 3.1 | MG |
| Copper, Cu | 0.45 | MG |
| Manganese, Mn | 6.6 | MG |
| Selenium, Se | 17.2 | UG |
| Energy | 2561 | kJ |
| Ash | 2.7 | G |
| Pantothenic acid | 0.63 | MG |
| Folic acid | 0 | UG |
| Folate, food | 66.0 | UG |
| Folate, DFE | 66.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 124 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 1.3 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.87 | G |
| SFA 18:0 | 0.42 | G |
| Fatty acids, total monounsaturated | 10.4 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 10.4 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 42.7 | G |
| PUFA 18:2 | 33.7 | G |
| PUFA 18:3 | 8.7 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Tryptophan | 0.37 | G |
| Threonine | 0.94 | G |
| Isoleucine | 1.2 | G |
| Leucine | 2.2 | G |
| Lysine | 0.77 | G |
| Methionine | 0.61 | G |
| Cystine | 0.48 | G |
| Phenylalanine | 1.4 | G |
| Tyrosine | 0.98 | G |
| Valine | 1.5 | G |
| Arginine | 4.9 | G |
| Histidine | 0.81 | G |
| Alanine | 1.4 | G |
| Aspartic acid | 3.1 | G |
| Glutamic acid | 6.1 | G |
| Glycine | 1.5 | G |
| Proline | 1.2 | G |
| Serine | 1.6 | G |
| Alcohol, ethyl | 0 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| nutmeat (3g) | 18 | 0.7g | 1.7g | 0.4g |
| oz (28.35g) | 174 | 7.1g | 16.2g | 3.4g |
| cup (120g) | 734 | 29.9g | 68.4g | 14.5g |
Scaled from Nuts Butternuts (Dried)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Nuts Butternuts (Dried) is a excellent source of Magnesium (56% DV) — see top foods ranked by Magnesium
- Nuts Butternuts (Dried) is a excellent source of Protein (50% DV) — see top foods ranked by Protein
- Nuts Butternuts (Dried) is a excellent source of Zinc (28% DV) — see top foods ranked by Zinc
- Nuts Butternuts (Dried) is a excellent source of Iron (22% DV) — see top foods ranked by Iron
- Nuts Butternuts (Dried) is a good source of Fiber (17% DV) — see top foods ranked by Fiber
Dietary Considerations
With 421mg of potassium per 100g, individuals on a renal diet should moderate their intake of Nuts Butternuts (Dried). See the Kidney Disease & Low-Potassium Diet guide for more.
Nuts Butternuts (Dried) is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Nuts Butternuts (Dried) provides 4.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 2% (#165 of 8,262)
- Fiber: top 11% (#909 of 8,262)
- Iron: top 11% (#909 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170570.
View on USDA FoodData Central →