Ginkgo Nuts (Dried) – Nutritional Information & Benefits
Ginkgo nuts, derived from the seeds of the Ginkgo biloba tree, are a unique and nutrient-packed food, offering a variety of health benefits. These dried nuts have been valued for centuries in traditional medicine and culinary practices, especially in East Asian cuisines. Rich in carbohydrates and plant-based proteins, they can serve as a great addition to various dishes, from soups to desserts. Below is a detailed breakdown of the nutritional information and health benefits of dried ginkgo nuts.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 348 kcal |
| Protein | 10.35 g |
| Total Fat | 2.0 g |
| Saturated Fat | 0.381 g |
| Carbohydrates | 72.45 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 20 mg |
| Iron | 1.6 mg |
| Magnesium | 53 mg |
| Phosphorus | 269 mg |
| Potassium | 998 mg |
| Sodium | 13 mg |
| Zinc | 0.67 mg |
| Copper | 0.536 mcg |
| Manganese | 0.22 mg |
| Selenium | 0 mcg |
| Vitamin C | 29.3 mg |
| Thiamin (Vitamin B1) | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.176 mg |
| Niacin (Vitamin B3) | 11.732 mg |
| Vitamin B6 | 0.641 mg |
| Folate | 106 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 55 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Ginkgo Nuts
Ginkgo nuts are not only an excellent source of energy, but they also contribute several vitamins and minerals that promote overall health:
- Rich in Carbohydrates: With a high carbohydrate content (72.45 g per 100g), ginkgo nuts provide a quick energy boost, making them an ideal choice for those who need sustained energy throughout the day.
- Protein-Packed: Ginkgo nuts are also a good source of plant-based protein (10.35 g), making them a beneficial food for vegetarians and vegans looking to meet their protein requirements.
- Minerals for Wellness: The nuts are rich in minerals such as phosphorus (269 mg), potassium (998 mg), and magnesium (53 mg), which are essential for maintaining bone health, muscle function, and supporting heart health.
- Vitamins: The presence of Vitamin C (29.3 mg) and Vitamin A (55 mcg) provides antioxidant properties that help combat free radicals in the body, contributing to skin health and immune function. They also contain significant amounts of B vitamins (such as thiamin, riboflavin, and niacin), which help support energy metabolism and reduce the risk of vitamin deficiency-related issues.
- Low in Saturated Fat: With only 0.381 g of saturated fat, ginkgo nuts offer a heart-healthy option for those looking to reduce their intake of unhealthy fats.
- Low in Sodium: Ginkgo nuts contain just 13 mg of sodium, making them a great option for those on a low-sodium diet or aiming to manage blood pressure levels.
Dietary Preferences
- Vegetarian/Vegan-Friendly: Ginkgo nuts are naturally plant-based, making them suitable for both vegetarian and vegan diets.
- Gluten-Free: These nuts are gluten-free, making them a perfect addition to gluten-free meal plans.
- Low-Sodium Diets: Ginkgo nuts are naturally low in sodium, making them an excellent choice for individuals monitoring their sodium intake.
- Low-Sugar: With zero grams of sugar, ginkgo nuts are suitable for individuals following low-sugar or diabetic-friendly diets.
Allergen Information
- Allergy Alert: While ginkgo nuts are generally considered safe for most people, it’s important to note that some individuals may experience allergic reactions. Those with sensitivities to tree nuts should proceed with caution and consult a healthcare professional before adding ginkgo nuts to their diet.
- Preparation Tip: When consuming ginkgo nuts, it’s essential to properly prepare them. Raw or improperly prepared ginkgo nuts can be toxic. Always ensure they are thoroughly cooked before consumption.
Cooking and Usage Tips
- Versatile in Dishes: Dried ginkgo nuts can be used in a variety of recipes, from savory to sweet. They are often added to soups, stews, or stir-fries in Asian cuisine. You can also incorporate them into desserts or snacks for a unique flavor.
- Soaking and Cooking: It is advised to soak dried ginkgo nuts before cooking them, as this helps soften their texture and ensures that they cook evenly. After soaking, ginkgo nuts can be boiled, roasted, or ground into a powder for different culinary uses.
- Storage: To preserve their freshness, store dried ginkgo nuts in an airtight container in a cool, dry place. For long-term storage, you can freeze them.
Conclusion
Dried ginkgo nuts are a nutrient-dense food that offers numerous health benefits. Packed with carbohydrates, protein, essential minerals, and vitamins, they serve as a great addition to a balanced diet. Whether you’re using them in savory dishes, desserts, or as a stand-alone snack, ginkgo nuts provide a unique flavor and impressive nutritional profile. Just be sure to prepare them properly to avoid potential side effects, and enjoy the natural goodness of this ancient food.
