Nuts are high in proteins, providing between 8 and 21 grams of proteins per 100 g. However, like cereals, nuts are deficient in lysine, one of the essential amino acid. Their protein is therefore called incomplete. Legumes or dairy products eaten along the day will provide this amino acid.
Nuts contain approximately 100 mg of calcium per 100 g. Almonds, hazelnuts and Brazil nuts being the richest in this mineral. Pine nuts are the poorest with only 8 mg of calcium per 100 g.
They are also good sources of iron and zinc, providing respectively 4 and 3 mg per 100 g.
Almonds, hazelnuts, peanuts and pistachios are the richest in iron with a little bit more than 4 mg per 100 g.
Cashews are the winner for the zinc content. They contain 6 mg of zinc per 100 g. Brazil nuts, pecan and pine nuts are next after cashews.
Magnesium, phosphorus, potassium, B vitamins, vitamin E and fiber are also well represented in nuts.
The fat content of nuts will be discussed latter.
Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2002
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