Nuts and Seeds
Nuts, beechnuts, dried
Per 100 g of the edible portion · CNF 2026
576kcal per 100 g
6.2 gProtein
50 gFat
33.5 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 576 kcal2,410 kJ | — |
| Protein | 6.2 g | — |
| Fat | 50 g | 67% |
| of which saturated | 5.7 g | 29% |
| Monounsaturated fat | 21.9 g | — |
| Polyunsaturated fat | 20.1 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 33.5 g | — |
| Sodium | 38 mg | 2% |
| Water | 6.6 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 1,017 mg | 30% |
| Calcium | 1 mg | 0% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Iron | 2.5 mg | 14% |
| Zinc | 0.36 mg | 3% |
| Copper | 0.67 mg | 74% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.3 mg | 25% |
| Riboflavin (B2) | 0.37 mg | 29% |
| Niacin (B3) | 0.88 mg | 5% |
| Vitamin B6 | 0.68 mg | 40% |
| Folate | 113 µg | 28% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 16 mg | 17% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy576 kcal · median 574 kcal
Protein6.2 g · median 15.5 g
Saturated fat5.7 g · median 5.3 g
Salt0.1 g · median 0.05 g
22% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.67 mg · 74%
- Vitamin B60.68 mg · 40%
- Potassium1,017 mg · 30%
- Riboflavin (B2)0.37 mg · 29%
- Folate113 µg · 28%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, cashew nuts, dry roasted574 kcal
- Nuts, cashew nuts, dry roasted, salt added574 kcal
- Seeds, pumpkin and squash seed kernels, roasted574 kcal
- Seeds, pumpkin and squash seed kernels, roasted, salt added574 kcal
- Nuts, almonds, dried, unblanched, unroasted579 kcal
- Nuts, cashew nuts, oil roasted580 kcal
- Nuts, pistachio nuts, dry roasted572 kcal
- Nuts, cashew nuts, oil roasted, salt added581 kcal
- Seeds, sesame butter, tahini, from raw and stone ground kernels570 kcal
- Seeds, sunflower seed kernels, dry roasted582 kcal
- Seeds, sunflower seed kernels, dry roasted, salt added582 kcal
- Nuts, pistachio nuts, dry roasted, salt added569 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.