Nutrition for Pili Nut (dried)

Calories, Protein, Vitamins and More

image of pili nut source

Pili Nut Nutrition Summary

One cup of dried pili nut (120 grams or 0.3 lb) contains 863 calories and 13 grams of protein. Pili nut consist of 3% water, 4% carbohydrates, 11% protein, and 80% fat.

Pili nut is an excellent source of many nutrients, including protein, calcium, iron, magnesium, potassium and thiamin. It also contains significant amounts of manganese, copper, zinc and phosphorus.

In one cup of dried pili nut:

  • Calories: 863
  • Protein: 13 g
  • Fat: 95.5 g, (Saturated: 37.4 g)
  • Sodium: 3.6 mg
There is no significant amounts of sugar, dietary fiber or cholesterol in pili nut.

See the Pili Nut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, pilinuts, dried.

Calories in Pili Nut

Pili nut has 863 calories per cup or 719 calories for every 100 grams. Most of its calories are from fat.

92% of calories in pili nut are from fat, 6% of calories are from protein and 2% of calories are from carbohydrates.

Calories from Fat

The majority, or 92% of the calories in dried Pili Nut are from fat. Pili nut is high in total fat, with 95.5 grams or 149% of recommended daily values per cup. Most of the fat in pili nut are healthier unsaturated fats but it also contains a very high amount of saturated fat, about 210% of recommended daily values.

Pili nut is cholesterol free and trans-fat free.

  • Total fat: 95.5 g
  • Saturated fat: 37.4 g
  • Monounsaturated fat: 44.7 g
  • Polyunsaturated fat: 9.1 g
There is no significant amounts of cholesterol or trans fat in pili nut.

Omega-6 in Pili Nut

A good source of omega-6 fatty acids, every cup of pili nut contains a total of 9.1 grams of omega-6. In addition, a large portion of the omega-6 in pili nut comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 9.13 g

Calories Similar to Pili Nut

Some other nuts or seeds with similar calories to pili nut by weight:

Protein in Pili Nut

An excellent source of protein, a single cup of Pili Nut contains 26% of recommended daily values or 13 grams of protein. In addition, pili nut is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 12.96 g
  • Tryptophan: 0.23 g
  • Threonine: 0.49 g
  • Isoleucine: 0.58 g
  • Leucine: 1.07 g
  • Lysine: 0.44 g
  • Methionine: 0.47 g
  • Phenylalanine: 0.6 g
  • Valine: 0.84 g
  • Histidine: 0.31 g

Protein Similar to Pili Nut

Some other nuts or seeds with similar amounts of protein to pili nut by weight:

Vitamins and Minerals in Pili Nut

An good source of many nutrients, dried pili nut contains abundant amounts of calcium, iron, magnesium, potassium and thiamin. In fact, a single cup of pili nut contains 117% of recommended daily values or 362.4 milligrams of magnesium. Also an excellent source of iron, a single cup of pili nut contains 24% of recommended daily values or 4.2 milligrams of iron.

Vitamins in pili nut (1 cup):
  • Vitamin a: 2.4 ug
  • Thiamin: 1.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.6 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 0.7 mg
  • Folate: 72 ug
Minerals in pili nut (1 cup):
  • Calcium: 174 mg
  • Potassium: 608.4 mg
  • Iron: 4.2 mg
  • Magnesium: 362.4 mg
  • Zinc: 3.6 mg
  • Phosphorus: 690 mg
  • Copper: 1.1 mg
  • Manganese: 2.8 mg
There is no significant amounts of selenium, choline, pantothenic acid, vitamin e, vitamin b12 or vitamin k in pili nut.

Similar to Pili Nut for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to pili nut:

Pili Nut Nutrition Chart

Pili Nut:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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