 Health Tables
Click to jump to: Nuts | Dried Fruit | Fresh Fruit | Seeds
Nuts
Don’t pile on the pounds... be aware that many Nuts naturally contain high levels of saturated fat (upper daily limit for a man is 30g; for a women 20g).
The Saturated Fat content of Nuts per 100grams:
| Type of Nut |
Saturated Fat per 100g |
Amber (Medium)
>1.5 to 5.0g per 100g |
Red (High)
>5.0g per100g |
| Almonds |
Saturated Fat per 100g |
3.7g per 100g |
|
| Brazil Nuts |
Saturated Fat per 100g |
|
16.4g per 100g |
| Cashew Nuts |
Saturated Fat per 100g |
|
9.7g per 100g |
| Hazelnuts |
Saturated Fat per 100g |
4.7g per 100g |
|
| Macadamia Nuts |
Saturated Fat per 100g |
|
11.1g per 100g |
| Monkey Nuts |
Saturated Fat per 100g |
|
8.2g per 100g |
| Peanuts |
Saturated Fat per 100g |
|
10.9g per 100g |
| Pecan Nuts |
Saturated Fat per 100g |
|
5.7g per 100g |
| Pine Nuts |
Saturated Fat per 100g |
4.6g per 100g |
|
| Pistachio Nuts |
Saturated Fat per 100g |
|
7.3g per 100g |
| Walnuts |
Saturated Fat per 100g |
|
6.1g per 100g |
Source of Saturated Fat values: Nutritional label of that nut’s packet.
Dried Fruit
Don’t pile on the pounds... be aware that Dried Fruit contains very high levels of sugar.
The Sugar content of Dried Fruit per 100grams:
| Type of Dried Fruit |
Sugar per 100g |
Amber (Medium)
>5.0g to 15.0g per 100g |
Red (High)
>15.0g per100g |
| Dried Apricots |
Sugar per 100g |
|
36.0g per 100g |
| Dried Blueberries |
Sugar per 100g |
|
64.0g per 100g |
| Dried Sour Cherries |
Sugar per 100g |
|
70.0g per 100g |
| Dried Cranberries
(sweetened) |
Sugar per 100g |
|
70.0g per 100g |
| Currants |
Sugar per 100g |
|
67.7g per 100g |
| Dried Dates |
Sugar per 100g |
|
64.9g per 100g |
| Dried Figs |
Sugar per 100g |
|
48.4g per 100g |
| Mixed Peel |
Sugar per 100g |
|
58.4g per 100g |
| Dried Prunes |
Sugar per 100g |
|
33.9g per 100g |
| Dried Raisins |
Sugar per 100g |
|
69.3g per 100g |
| Dried Sultanas |
Sugar per 100g |
|
69.4g per 100g |
Source of Sugar values: Nutritional label of that dried fruit’s packet.
Fresh Fruit
Don’t pile on the pounds... be aware that Fresh Fruit contains very high levels of sugar.
The Sugar content of Fresh Fruit per 100grams:
| Type of Fresh Fruit |
Sugar per 100g |
Amber (Medium)
>5.0g to 15.0g per 100g |
Red (High)
>15.0g per100g |
| Fresh Apricots |
Sugar per 100g |
7.2g per 100g |
|
| Fresh Apples |
Sugar per 100g |
11.8g per 100g |
|
| Fresh Bananas |
Sugar per 100g |
|
20.4g per 100g |
| Fresh Blackberries |
Sugar per 100g |
5.1g per 100g |
|
| Fresh Blueberries |
Sugar per 100g |
6.9g per 100g |
|
| Fresh Cherries |
Sugar per 100g |
11.5g per 100g |
|
| Fresh Clementines |
Sugar per 100g |
8.7g per 100g |
|
| Fresh Grapefruit |
Sugar per 100g |
6.8g per 100g |
|
| Fresh Grapes |
Sugar per 100g |
|
15.4g per 100g |
| Fresh Kiwi |
Sugar per 100g |
10g per 100g |
|
| Fresh Lemons |
Sugar per 100g |
3.2g per 100g |
|
| Fresh Limes |
Sugar per 100g |
3.2g per 100g |
|
| Fresh Nectarines |
Sugar per 100g |
9.0g per 100g |
|
| Fresh Mango |
Sugar per 100g |
14.8g per 100g |
|
| Fresh Oranges |
Sugar per 100g |
8.5g per 100g |
|
| Fresh Pears |
Sugar per 100g |
10g per 100g |
|
| Fresh Pineapple |
Sugar per 100g |
9.3g per 100g |
|
| Fresh Peaches |
Sugar per 100g |
7.6g per 100g |
|
| Fresh Plums |
Sugar per 100g |
8.8g per 100g |
|
| Fresh Raspberries |
Sugar per 100g |
4.6g per 100g |
|
| Fresh Satsumas |
Sugar per 100g |
8.5g per 100g |
|
| Fresh Strawberries |
Sugar per 100g |
6.0g per 100g |
|
Source of Sugar values: Nutritional label on fruit.
Seeds
Don’t pile on the pounds... be aware that many Seeds naturally contain high levels of saturated fat (upper daily limit for a man is 30g; for a women 20g).
The Saturated Fat content of Seeds per 100grams:
| Type of Seed |
Saturated Fat per 100g |
Amber (Medium)
>1.5 to 5.0g per 100g |
Red (High)
>5.0g per100g |
| Linseed |
Saturated Fat per 100g |
3.7g per 100g |
|
| Poppy |
Saturated Fat per 100g |
4.1g per 100g |
|
| Pumpkin |
Saturated Fat per 100g |
|
7.0g per 100g |
| Sesame |
Saturated Fat per 100g |
|
8.7g per 100g |
| Sunflower |
Saturated Fat per 100g |
4.5g per 100g |
|
Source of Saturated Fat values: Nutritional label of that seed’s packet.
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