Butternut (Juglans cinerea) is a walnut-family nut with a rich, nutty taste. It’s dense, satisfying, and best treated like walnuts: small portions, big impact.
In a nutshell: The values provided are approximate and can vary depending on the variety and freshness.
1) Butternut (Juglans cinerea)
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 612 kcal | 31% |
| Carbohydrates | 12 g | 4% |
| Fiber | 6.8 g | 24% |
| Sugars | 2.4 g | – |
| Protein | 17 g | 34% |
| Fat | 57 g | 73% |
| Vitamin A | 20 IU | 0% |
| Vitamin C | 2 mg | 3% |
| Potassium | 430 mg | 9% |
| Calcium | 100 mg | 8% |
Pros
- Rich and filling, helps reduce random snacking when portioned.
- Works well in baking, salads, and breakfast bowls.
- Good option when you want a richer taste without sweets.
Cons
- Calorie-dense, portion control is important.
- Can taste bitter if stale or old.
- Not suitable for people with nut allergy.
Right time to eat
- With breakfast or mid-morning snack.
- Evening snack in a small quantity.
- Avoid large servings late-night if heavy foods disturb you.
Health benefits
- Supports steady energy due to slow digestion.
- Fiber supports digestion routines.
- Helps with fullness and controlled eating when portioned.
Best way to eat
- Eat plain or lightly roasted (unsweetened).
- Use chopped nuts in meals instead of eating handfuls.
- Store airtight in a cool place to keep it fresh.
*Percent Daily Values are based on a 2,000 calorie diet.
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