Nut Seed
dried hickorynut.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
hickory nut
SERVING
CALORIES
657
PROTEIN
12.7g
CARBS
18.3g
FAT
64.4g
FIBER
6.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories657kcal—
Protein12.7g25%
Carbohydrates18.3g7%
Fiber6.4g23%
Sugar2.1g4%
Total fat64.4g83%
Saturated fat5.5g28%
Trans fat0g—
Cholesterol0mg0%
Water2.5g—
MINERALS
Sodium2.0mg0%
Potassium440mg9%
Calcium61mg5%
Iron2.4mg13%
Magnesium173mg41%
Phosphorus460mg37%
Zinc4.3mg39%
Copper0.70mg78%
Manganese4.5mg196%
Selenium3.5µg6%
VITAMINS
Vitamin A2.0µg0%
Vitamin C2.0mg2%
Vitamin D0µg0%
Vitamin E0.90mg6%
Vitamin K3.5µg3%
Thiamin (B1)0.80mg67%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.20mg12%
Folate (B9)40µg10%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup120g
1 tablespoon7.5g
1 teaspoon2.5g
1 ml0.5g
1 liter500g
HEALTH BENEFITS
Why eat it.
- ✓Rich in heart-healthy monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol levels.
- ✓Excellent source of essential minerals like magnesium, phosphorus, and zinc, crucial for bone health, energy production, and immune function.
- ✓Contains antioxidants, including vitamin E and ellagic acid, which help protect cells from oxidative damage and reduce inflammation.
- ✓Provides dietary fiber, which supports digestive health, promotes satiety, and helps regulate blood sugar levels.
COOKING TIPS
In the kitchen.
- 1Lightly toast the nuts in a dry skillet or in the oven at 350°F (175°C) for 5-7 minutes to enhance their rich, buttery flavor before adding to salads, baked goods, or trail mixes.
- 2Grind dried hickory nuts into a meal or flour to use as a gluten-free base for pie crusts, cookies, and cakes, lending a unique nutty taste.
- 3Incorporate chopped hickory nuts into savory dishes such as stuffings, rice pilafs, or use them as a crunchy coating for chicken or fish.
- 4Use them as a substitute for pecans or walnuts in recipes; their flavor is often described as a richer, more complex version of a pecan.
STORAGE
Keep it fresh.
- Store shelled hickory nuts in an airtight container in a cool, dark place like a pantry for up to 3 months.
- For longer-term storage (up to a year), place them in a sealed bag or container in the refrigerator or freezer to prevent the natural oils from becoming rancid.
FAQ
Frequently asked questions.
Are dried hickorynuts healthy?
Yes, dried hickorynuts are very healthy. They are rich in heart-healthy monounsaturated and polyunsaturated fats, essential minerals like magnesium, phosphorus, and zinc, and antioxidants such as vitamin E. They also provide dietary fiber, supporting digestion and overall well-being.
What is the nutritional content of dried hickorynuts?
Per 100 grams, dried hickorynuts are quite calorie-dense, providing approximately 657 calories. They contain about 64.4g of fat, 12.7g of protein, and 18.3g of carbohydrates. They are also a good source of various micronutrients.
Are dried hickorynuts good for weight loss?
While calorie-dense, dried hickorynuts can be part of a balanced weight loss diet in moderation. Their high fiber and healthy fat content can promote satiety, helping to reduce overall calorie intake. Portion control is key due to their high caloric value.
Are dried hickorynuts keto-friendly?
With 18.3g of carbohydrates per 100g, dried hickorynuts are higher in carbs than some other nuts, making them less ideal for strict keto diets. However, small portions can be incorporated into a moderate low-carb diet, as they also provide healthy fats and protein.
Are dried hickorynuts gluten-free and vegan?
Yes, dried hickorynuts are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity. As a plant-based food, they are also entirely vegan, fitting into a plant-based diet.
What do dried hickorynuts taste like and how can they be used?
Dried hickorynuts have a rich, buttery, and slightly sweet flavor, often described as a cross between a pecan and a walnut, with a unique smoky undertone. They are excellent in baked goods, salads, trail mixes, or as a standalone snack. They can also be used in savory dishes or to make nut butter.
Do dried hickorynuts need to be cooked or prepared before eating?
Dried hickorynuts can be eaten raw directly from the shell once cracked. Roasting them lightly can enhance their flavor and crunchiness, making them even more aromatic and delicious for various culinary uses.
How should I store dried hickorynuts to keep them fresh?
To maintain freshness, store dried hickorynuts in an airtight container in a cool, dark place. For longer storage, especially shelled nuts, refrigeration or freezing is recommended, which can extend their shelf life for up to a year or more.
Are dried hickorynuts a good source of protein?
Yes, dried hickorynuts are a good plant-based source of protein, offering approximately 12.7 grams per 100 grams. This makes them a valuable addition for vegetarians, vegans, or anyone looking to boost their protein intake.
Can people with diabetes eat dried hickorynuts?
Yes, people with diabetes can generally eat dried hickorynuts in moderation. Their fiber content helps regulate blood sugar, and healthy fats contribute to satiety. However, due to their carbohydrate content, portion control is important to manage overall carb intake.
