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Nutrient Profiles of Vegetable and Nut Oils
This chart shows the approximate percentage of calories that each of several
nuts provides in fat, protein, and carbohydrates. The amount of fiber by
weight is also shown. Assuming that the nuts are not eaten in excess, a
higher or lower fat percentage does not necessarily mean it is better or
worse than others. Some times you might want to eat the nuts to increase
the fat contant of a meal to bring it in line with the Zone or other diet
recommendations.
| Nut |
Fat % by
Calories |
Protein % by
Calories |
Carb % by
Calories |
|
Fiber % by
Weight |
| Almond, dried
|
74%
|
13%
|
13%
|
|
10.9%
|
| Almond, dry roasted
|
74%
|
10%
|
15%
|
|
13.7%
|
| Almond, oil roasted
|
78%
|
12%
|
10%
|
|
11.2%
|
| Brazil Nut, dried
|
85%
|
8%
|
7%
|
|
5.4%
|
| Cashew, dry roasted
|
69%
|
10%
|
21%
|
|
3.0%
|
| Cashew, oil roasted
|
71%
|
11%
|
19%
|
|
3.8%
|
| Hazel Nut, dried
|
83%
|
8%
|
9%
|
|
6.1%
|
| Hazel Nut, dry roasted
|
84%
|
6%
|
10%
|
|
7.2%
|
| Hazel Nut, oil roasted
|
81%
|
8%
|
11%
|
|
6.4%
|
| Macadamia, dried
|
88%
|
4%
|
7%
|
|
9.3%
|
| Macadamia, oil roasted
|
90%
|
4%
|
7%
|
|
9.3%
|
| Peanut, dry roasted
|
71%
|
15%
|
14%
|
|
8.0%
|
| Peanut, oil roasted
|
71%
|
17%
|
12%
|
|
9.2%
|
| Pecan, dry roasted
|
83%
|
5%
|
13%
|
|
9.3%
|
| Pecan, oil roasted
|
87%
|
4%
|
9%
|
|
6.7%
|
| Walnut, dried
|
81%
|
8%
|
11%
|
|
4.8%
|
Note: Percentages by calories may
not add up to 100% due to rounding. Different batches of the same
types of nuts may cause results above to appear inconsistent. Use
data only as a general approximation.
Total Nutrient Profiles for 100 g. of various nuts from USDA
Nutrient database
If you're interested in learning in more detail about the specific fatty
acids or micronutrients (vitamins/minerals) in each nut, click on the links
for the nuts below:
-
Almond, dried
-
Almond, dry roasted
-
Almond, oil roasted
-
Brazil Nut, dried
-
Cashew, dry roasted
-
Cashew, oil roasted
-
Hazel Nut, dried
-
Hazel Nut, dry roasted
-
Hazel Nut, oil roasted
-
Macadamia Nut, dried
-
Macadamia Nut, oil roasted
-
Peanut, dry roasted
-
Peanut, oil roasted
-
Pecan, dry roasted
-
Pecan, oil roasted
-
Walnut, dried
Fatty Acid Composition of Various Oils
Even if you don't consume the nut oil directly, it is interesting
to see the breakdown on the fat component of the nut - the oil - to compare
its quality against other nuts and vegetable oils without factoring in
the other macronutrients (carbohydrates and protein).
From the chart, we can see that some good sources of beneficial monounsaturated
fats are macadamia nuts, hazelnuts, almonds, pecans, cashews, olive oil,
and canola oil. We also can see that some good sources of beneficial linolenic
(omega-3) fatty acids are walnuts and canola oil. Try to limit consumption
of the oils here that are high in saturated fat - coconut, palm kernel,
palm, and cocoa butter. Read our antioxidant articles
about how to help protect polyunsaturated fats from oxidizing once inside
your body.
| Oil |
Saturated
fat % |
Mono- unsaturated
fatty acid % (MUFA) |
Poly- unsaturated
fatty acid % (PUFA) |
linolenic
fatty acid % |
linoleic
fatty acid % |
| Almond
|
8.2%
|
69.9%
|
17.4%
|
0.0%
|
17.4%
|
| Brazilnut
|
24.4%
|
34.8%
|
36.4%
|
0.0%
|
36.0%
|
| Canola
|
7.1%
|
58.9%
|
29.6%
|
9.3%
|
20.3%
|
| Cashew
|
19.8%
|
58.9%
|
16.9%
|
0.0%
|
16.5%
|
| Cocoa Butter
|
59.7%
|
32.9%
|
3.0%
|
0.1%
|
2.8%
|
| Coconut
|
86.5%
|
5.8%
|
1.8%
|
0.0%
|
1.8%
|
| Corn
|
12.7%
|
24.2%
|
58.7%
|
0.7%
|
58.0%
|
| * Flaxseed
|
4%
|
22%
|
74%
|
57%
|
17%
|
| Hazelnut
|
7.4%
|
78.0%
|
10.2%
|
0.0%
|
10.1%
|
| Macadamia
|
15.0%
|
78.9%
|
1.7%
|
0.0%
|
1.7%
|
| Olive
|
13.5%
|
73.7%
|
8.4%
|
0.6%
|
7.9%
|
| Palm
|
49.3%
|
37.0%
|
9.3%
|
0.2%
|
9.1%
|
| Palm kernel
|
81.5%
|
11.4%
|
1.6%
|
0.0%
|
1.6%
|
| Peanut
|
16.9%
|
46.2%
|
32.0%
|
0.0%
|
32.0%
|
| Pecan
|
8.0%
|
62.3%
|
24.8%
|
1.0%
|
23.6%
|
| Safflower
|
9.6%
|
12.6%
|
73.4%
|
0.2%
|
73.0%
|
| Sesame
|
14.2%
|
39.7%
|
41.7%
|
0.3%
|
41.3%
|
| Soybean
|
14.4%
|
23.3%
|
57.9%
|
6.8%
|
51.0%
|
| Walnut
|
9.1%
|
22.8%
|
63.3%
|
10.4%
|
52.9%
|
* Items marked with an asterisk were not found in
the USDA Nutrient Database so information has been gathered from various
sources.
-
linolenic and linoleic fatty acids are both polyunsaturated
fatty acids (PUFA), so they are also included in the total PUFA numbers.
The total of linoleic plus linolenic does not necessarily equal the total
PUFA due to omission of other PUFA's and/or rounding of numbers. Alpha-linolenic
acid, the omega-3 essential fatty acid, is included in the linolenic fatty
acid value.
Total Nutrient Profiles for 100 g. of various nut oils
from USDA Nutrient database
For more detailed information on the fatty acid breakdown of oils, click
on the oil of interest below:
NOTE: The above charts are based on values from the USDA Nutrient database
unless marked with an asterisk. Since testing of the same type of nuts
and oils at different times may yield slightly different values, these
numbers should be used only as approximations. Data from other databases
may produce slightly different results.
Search the
USDA Nutrient Database for nutrient profile of any food.
Netrition sells a variety of high quality and
healthy dietary oils such as macadamia nut oil, flaxseed oil, fish
oil, borage oil, and evening primrose oil that you may be interested
in adding to your diet - available at excellent prices and delivered right
to your door.
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