With the exception of the starch-rich chestnut (almost 37% carbohydrate), the carbohydrate content of most nuts is relatively low at around 3-7%. However, peanuts, cashews, pumpkin, and sunflower seeds contain more carbohydrate (13-19%). In most nuts and seeds this carbohydrate is a variable mixture of starch and sucrose, although in some there are small quantities of glucose and fructose as well, and in sunflower seeds there are some oligosaccharides.

Table 2 Water, macronutrient, and energy content of selected nuts and seeds (per 100g, kernel only)

Water (g) Protein (g) Fat (g) Carbohydrate (g) Energy

(kJ) (kcal)


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