Vitamins in Nuts: (Cashews, Almonds, Etc.) – [Table]


This page is a straight forward look at the vitamins and minerals in all common nuts.

All the data is per 100 gram serving.

One other thing to keep in mind is that some nuts have better omega fat ratios than others, which can affect how healthy they are if you eat a lot of nuts regularly.

Vitamins and Minerals in Nuts

The table below shows the main nutrients that you’ll find in nuts. You’ll also find a section in terms of the RDA (recommended daily allowance) further down on the page.

I excluded vitamins like B12 and D that aren’t found in significant amounts in any nut.

Note that you can scroll horizontally if you are on a small screen and can’t see data for all the nuts.

 NutCalcium (mg)Choline (mg)Copper (mg)Folate (µg)Iron (mg)Magnesium (mg)Manganese (mg)Niacin (mg)Phosphorus (mg)Potassium (mg)Riboflavin (mg)Selenium (µg)Sodium (mg)Thiamin (mg)Vitamin A (µg)Vitamin B-6 (mg)Vitamin C (mg)Vitamin E (mg)Vitamin K (µg)Zinc (mg)
Brazil nut159.4028.871.7422.562.44375.941.220.29724.81658.650.031916.993.010.620.000.100.755.650.004.06
Macadamia nut85.070.000.7610.453.69129.854.132.47188.06368.660.163.584.481.
Pistachio nuts105.690.001.3050.413.92120.331.201.30489.431024.390.166.991.630.8726.021.705.532.860.002.20

Vitamins and Minerals in Nuts Compared to RDA

Personally, I prefer to look at the amounts in terms of RDA to compare them more easily.

The RDA used as a reference in this case is the general amount recommended for an adult. Note that your specific RDA for each nutrient may vary a bit.

 NutCalcium (%RDA)Choline (%RDA)Copper (%RDA)Folate (%RDA)Iron (%RDA)Magnesium (%RDA)Manganese (%RDA)Niacin (%RDA)Phosphorus (%RDA)Potassium (%RDA)Riboflavin (%RDA)Selenium (%RDA)Sodium (%RDA)Thiamin (%RDA)Vitamin A (%RDA)Vitamin B-6 (%RDA)Vitamin C (%RDA)Vitamin E (%RDA)Vitamin K (%RDA)Zinc (%RDA)
Brazil nut13.
Pistachio nuts8.
Macadamia nut7.

Overall, most nuts have similar levels of overall nutrition, but the nuts with the strongest nutrient profiles are:

  • Almonds
  • Hazelnuts
  • Peanuts

What Nuts Are Highest in Calcium?

high fat nuts

The recommended amount of calcium is about 1200 mg per day. In general, nuts do not have a lot of calcium, so you will want to find other sources of calcium in your diet.

Still, some nuts like almonds are better than other nuts by quite a bit in terms of calcium content.

  Calcium (%RDA)
Almonds 22.4
Brazil nut 13.3
Hazelnut 9.5
Pistachio nuts 8.8
Walnuts 8.1
Peanuts 7.6
Macadamia nut 7.1
Pecans 5.9
Cashews 3.8

You can see a more detailed look at calcium in nuts here.

Which Nuts Are Highest in Iron?

Nuts are relatively high in iron. However, like other plant-based sources of iron, they contain non-heme iron (the less absorbable form).

All nuts have a decent amount of iron, but cashews, hazelnuts, and peanuts stand above the rest. The RDA of iron for adults is 18 mg for women, and 8 mg for men.

The table below uses 18 mg as the RDA value.

  Iron (%RDA)
Cashews 33.3
Hazelnut 26.1
Peanuts 25.4
Pistachio nuts 21.8
Almonds 20.6
Macadamia nut 20.5
Walnuts 16.1
Pecans 14.0
Brazil nut 13.5

See our post on nuts highest in iron for more detail about plant-based sources of iron.

Which Nuts Are Highest in Magnesium?

Nuts are a great source of magnesium, which is an important mineral for hundreds of functions in the body.

A 100 gram serving of brazil nuts, almonds, or cashews contains over half of the recommended daily amount of magnesium for an adult (400 mg).

  Magnesium (%RDA)
Brazil nut 94.0
Almonds 67.6
Cashews 65.0
Peanuts 42.1
Hazelnut 40.7
Walnuts 39.3
Macadamia nut 32.5
Pecans 30.3
Pistachio nuts 30.1

Learn about other plant-based sources of magnesium from our post about magnesium in nuts.

Which Nuts Are Highest in Potassium?

Nuts are also fairly high in potassium, an important mineral to prevent cramping (among other things).

The general RDA of potassium for adults is 2,000 mg, with most nuts giving you about a third of that amount in a 100 gram serving.

  Potassium (%RDA)
Pistachio nuts 51.2
Almonds 36.7
Peanuts 35.3
Hazelnut 34.0
Brazil nut 32.9
Cashews 28.2
Walnuts 22.1
Pecans 20.5
Macadamia nut 18.4

See our post on the nuts highest in potassium for more. 

Which Nuts Are Highest in Vitamin E?

Vitamin E is found in significant amounts in lots of foods, so deficiencies are not common.

Some nuts are really high in vitamin E, while others are quite low.

With a RDA of 15 mg for adults, some nuts like almonds and hazelnuts have over 100% of the RDA in a serving, while macadamia nuts and walnuts have almost no vitamin E.

  Vitamin E (%RDA)
Almonds 170.9
Hazelnut 100.2
Peanuts 55.5
Brazil nut 37.7
Pistachio nuts 19.1
Pecans 9.3
Cashews 6.1
Walnuts 4.7
Macadamia nut 3.6

Which Nuts Are Highest in Zinc?

Zinc is a very important mineral for a wide variety of bodily processes including immune function, protein synthesis, and more.

Most nuts have a decent amount of zinc per portion.

With an RDA of 11 mg for adults, cashews have just over 50% of the RDA in a 100 gram serving.

  Zinc (%RDA)
Cashews 51.0
Pecans 41.1
Brazil nut 36.9
Peanuts 29.8
Almonds 28.3
Walnuts 28.1
Hazelnut 22.2
Pistachio nuts 20.0
Macadamia nut 11.8

Pecans and brazil nuts are also high in zinc, while macadamia nuts are quite a bit worse than every other nut in terms of zinc content.

See zinc in nuts for more detail and a comparison to other plant-based sources of nuts.

Follow-up Questions

Here are a few other questions regarding the role that vitamin content in nuts may play in your diet.

How can I incorporate more nuts into my diet?

You can incorporate more nuts into your diet by adding them to breakfast cereals, yogurt, salads, or baking them into bread and pastries. Snacking on nuts instead of less healthy alternatives is another easy way to increase your intake. Making homemade nut butters or using them in sauces and dressings for a protein boost is also a great option.

Are there any risks associated with consuming nuts?

Yes, nuts are high in calories and fats, so they should be eaten in moderation to avoid weight gain. Some people may also be allergic to nuts, in which case they should avoid them entirely. It’s also important to choose unsalted and unprocessed varieties to keep your sodium and added sugar intake in check.

Do roasting or processing nuts affect their nutritional content?

Roasting can alter the nutritional profile of nuts, sometimes reducing certain vitamins but also potentially making antioxidants more available. Processing, like adding salt or sugar, doesn’t generally affect the vitamins and minerals but can turn a healthy snack into one that contributes to high sodium or sugar intake.

Can you overdose on vitamins by eating too many nuts?

Overdosing on vitamins from eating nuts is unlikely as you would need to consume extremely large quantities. However, it is possible to have too much selenium if you consume a lot of Brazil nuts regularly. As with all foods, it’s best to enjoy nuts in moderation within a varied diet.

If I’m on a restricted diet, like low-fat or low-carb, can I still eat nuts?

Yes, nuts can still be part of a low-carb diet as they are high in fiber and protein, which are beneficial for such diets. However, for a low-fat diet, you may need to be more cautious with portions since nuts are high in fats, even if they are the healthier, unsaturated kind.

What are some plant-based sources of vitamin B12 and D since nuts lack these?

Vitamin B12 is primarily found in animal products, but for those on a plant-based diet, fortified foods like cereals and plant-based milks, or supplements, can be good sources. Vitamin D can also be obtained from fortified products, UV-exposed mushrooms, and sunlight exposure, but supplementation is often recommended for those not consuming fish or eggs.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. I've spent over 6 years as a freelance nutrition writer and researcher. During this time, I've tested over 50 vegan protein powders, and over 100 other types of vegan supplements.

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