Nuts, butternuts, dried
FDC 170570cup (120 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · -10 vs Nuts & seeds medianDried butternuts, the native North American relative of the walnut, score 55 of 100 for a Fair rating, ranking 40th of 60 in Nuts & seeds. The mineral numbers are striking: magnesium reaches 56% DV and protein 50% DV, both excellent, with iron adding 22% DV and fiber 17% DV.
Butternuts are less common than walnuts or pecans but show up dried or roasted in regional baking and as a snack on their own. They are dense, at 612 calories per 100 grams and 57 grams of fat per 100 grams, so a small handful goes further than it looks. With a category median of 65, pistachios or pine nuts sit ahead of butternuts if a higher-scoring option is the goal.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 612 kcal | 31% |
| Total fat | 57 g | 73% |
| Saturated fat | 1.3 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 4.7 g | 17% |
| Sugars | - | |
| Protein | 25 g | 50% |
| Potassium | 421 mg | 9% |
| Calcium | 53 mg | 4% |
| Iron | 4 mg | 22% |
| Magnesium | 237 mg | 56% |
| Vitamin C | 3.2 mg | 4% |
| Vitamin A | 6 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 734 kcal | 37% |
| Total fat | 68 g | 88% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.2 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 5.6 g | 20% |
| Sugars | - | |
| Protein | 30 g | 60% |
| Potassium | 505 mg | 11% |
| Calcium | 64 mg | 5% |
| Iron | 4.8 mg | 27% |
| Magnesium | 284 mg | 68% |
| Vitamin C | 3.8 mg | 4% |
| Vitamin A | 7.2 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170570Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, pistachio nuts, rawDensity 55 vs 55Nuts, pine nuts, driedDensity 56 vs 55Seeds, safflower seed kernels, driedDensity 57 vs 55