Butternuts (Dried) – Nutritional Profile & Benefits
Dried butternuts, derived from the butternut squash, offer a highly concentrated source of energy and essential nutrients. These nutrient-dense snacks are ideal for those looking to boost their intake of healthy fats, protein, and essential minerals, making them a great addition to a balanced diet. With their naturally sweet flavor and hearty texture, they can be enjoyed on their own or used in a variety of recipes, from granolas to salads or even baked goods.
Below, we explore the comprehensive nutritional profile of dried butternuts, highlighting their key components and their associated health benefits.
Ingredients Table: Dried Butternuts
| Nutrient | Amount per 100g |
|---|---|
| Energy | 612 kcal |
| Protein | 24.9 g |
| Total Fat | 56.98 g |
| Saturated Fat | 1.306 g |
| Carbohydrates | 12.05 g |
| Dietary Fiber | 4.7 g |
| Sugars | 0.0 g |
| Calcium | 53.0 mg |
| Iron | 4.02 mg |
| Magnesium | 237 mg |
| Phosphorus | 446 mg |
| Potassium | 421 mg |
| Sodium | 1.0 mg |
| Zinc | 3.13 mg |
| Copper | 0.45 mcg |
| Manganese | 6.56 mg |
| Selenium | 17.2 mcg |
| Vitamin C | 3.2 mg |
| Thiamin (B1) | 0.383 mg |
| Riboflavin (B2) | 0.148 mg |
| Niacin (B3) | 1.045 mg |
| Vitamin B6 | 0.56 mg |
| Folate (B9) | 66.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Dried butternuts are typically free from common allergens such as dairy, gluten, and nuts, making them a suitable option for those with sensitivities or allergies. However, it is essential to check the packaging for any potential cross-contamination risks, particularly if they are processed in facilities that handle allergens like tree nuts or peanuts.
Dietary Preferences:
- Vegetarian: Dried butternuts are naturally vegetarian-friendly, offering a plant-based source of protein and healthy fats.
- Vegan: This food item is also vegan, as it contains no animal-derived ingredients.
- Gluten-Free: Suitable for individuals with gluten sensitivity or celiac disease.
- Low in Sugar: Dried butternuts contain negligible amounts of sugar, making them a great choice for those looking to reduce their sugar intake.
- High in Fiber: With 4.7g of fiber per 100g, they support digestive health and can contribute to maintaining a healthy weight.
Health Benefits of Dried Butternuts:
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Rich in Healthy Fats: Dried butternuts are an excellent source of heart-healthy fats, including omega-3 and omega-6 fatty acids. These healthy fats support cardiovascular health, reduce inflammation, and help maintain healthy skin and hair.
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High in Protein: At 24.9g per 100g, dried butternuts provide a substantial amount of protein, making them an ideal snack for muscle repair and growth. This is particularly beneficial for vegetarians and vegans who may need plant-based protein sources.
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Packed with Essential Minerals: With high levels of magnesium, potassium, phosphorus, and zinc, dried butternuts support various bodily functions, from bone health to immune system function and nerve signaling.
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Good Source of Vitamins: Although not a major source of vitamin A or C, dried butternuts contain moderate amounts of these essential vitamins, contributing to eye health and immune function.
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Digestive Health: The fiber content in dried butternuts helps promote regular bowel movements and supports a healthy gut microbiome. Fiber also aids in controlling blood sugar levels and can lower cholesterol.
Tips for Using Dried Butternuts in Recipes:
- Snack Option: Enjoy them as a quick, nutrient-dense snack straight from the pack, or mix them with other dried fruits and nuts for a homemade trail mix.
- In Baking: Add chopped dried butternuts to muffin, bread, or cookie recipes for a nutty, sweet flavor boost.
- In Salads: Incorporate dried butternuts into salads, combining them with leafy greens, seeds, and a tangy vinaigrette for a satisfying dish.
- Smoothies and Oatmeal: Blend dried butternuts into smoothies or sprinkle them over oatmeal for added texture, protein, and flavor.
- Granola or Energy Bars: They work wonderfully in homemade granola or energy bars, providing a natural, crunchy element.
Conclusion:
Dried butternuts offer an array of health benefits, from supporting digestive health and maintaining a balanced diet to providing a rich source of plant-based protein and healthy fats. With their versatile nature, these nutritious snacks can be easily integrated into a wide range of culinary creations. Whether you’re snacking on them directly or incorporating them into recipes, dried butternuts are a delicious, nutritious choice that can help support a healthy, well-rounded diet.
