Hickory Nuts (Dried) – Nutritional Overview
Hickory nuts, harvested from the hickory tree, are rich in both flavor and nutrition, making them a wonderful addition to a variety of dishes. These nuts are known for their deep, earthy taste and are typically consumed in their dried form. They can be enjoyed on their own as a snack, used in baking, or incorporated into savory dishes like salads and grain bowls.
Nutritional Breakdown per 100g
| Nutrient | Amount |
|---|---|
| Energy | 657 kcal |
| Protein | 12.72 g |
| Fat | 64.37 g |
| Saturated Fat | 7.038 g |
| Carbohydrates | 18.25 g |
| Fiber | 6.4 g |
| Sugars | 0.0 g |
| Calcium | 61 mg |
| Iron | 2.12 mg |
| Magnesium | 173 mg |
| Phosphorus | 336 mg |
| Potassium | 436 mg |
| Sodium | 1 mg |
| Zinc | 4.31 mg |
| Copper | 738 mcg |
| Manganese | 4.61 mg |
| Selenium | 8.1 mcg |
| Vitamin C | 2 mg |
| Thiamine (B1) | 0.867 mg |
| Riboflavin (B2) | 0.131 mg |
| Niacin (B3) | 0.907 mg |
| Vitamin B6 | 0.192 mg |
| Folate | 40 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 7 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Hickory nuts are tree nuts and may cause allergic reactions in individuals with nut allergies. It is essential to ensure that they are not cross-contaminated with other allergens during processing.
Dietary Preferences:
- Vegan: Yes, hickory nuts are entirely plant-based.
- Gluten-Free: Yes, hickory nuts contain no gluten.
- Keto-Friendly: Due to their high fat content, hickory nuts are suitable for a ketogenic diet, though they should be consumed in moderation due to their calorie density.
- Paleo: Hickory nuts fit into a paleo diet, as they are a whole, unprocessed food source.
- Low-Carb: While not extremely low in carbohydrates, they are relatively moderate in carbs compared to other snacks.
Health Benefits and Tips:
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Rich Source of Healthy Fats: Hickory nuts are an excellent source of unsaturated fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health.
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High in Protein: With nearly 13 grams of protein per 100 grams, hickory nuts are an excellent plant-based protein source, making them ideal for vegetarians and vegans.
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Packed with Minerals: These nuts are a good source of essential minerals such as magnesium, phosphorus, potassium, and zinc, which play vital roles in bone health, muscle function, and immune support.
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Antioxidant Content: The small amounts of vitamin C, along with other trace minerals like manganese and selenium, contribute to the antioxidant properties of hickory nuts, supporting the body’s defense against oxidative stress.
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Fiber-Rich: With over 6 grams of dietary fiber per 100 grams, hickory nuts contribute to digestive health and can help maintain a healthy gut microbiome.
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Low in Sugar: With zero sugar content, hickory nuts are an excellent option for those on a low-sugar or diabetic-friendly diet.
Culinary Tips:
Hickory nuts are versatile and can be used in a variety of recipes:
- Snacks: Enjoy them roasted and salted as a savory snack or combine with dried fruit for a quick trail mix.
- Baking: Add to cookies, cakes, or muffins for a crunchy texture and rich flavor.
- Salads and Dishes: Sprinkle on top of salads, yogurt, or grain bowls for an added nutritional boost.
- Nut Butters: Processed into a creamy nut butter, hickory nuts can be spread on toast or used in smoothies.
Conclusion:
Hickory nuts are an energy-packed, nutrient-dense snack offering a wealth of health benefits, from promoting heart health to providing a plant-based protein source. Their mild, earthy flavor and nutritional profile make them an excellent addition to a wide variety of dishes. Whether used as a snack, in baking, or as a topping, these nuts are a delicious and healthful choice to incorporate into your diet.
Note: As with all nuts, portion control is key due to their high-fat content.
