Walnuts Nutrition

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Nutrition Facts

Serving Size

1 cup, chopped (117g)

Amount per serving

Calories

765

% Daily Value *

Total Fat 76.3g

Saturated Fat 7.2g

Trans Fat

Cholesterol 0mg

Sodium 2mg

Total Carbohydrate 16g

Dietary Fiber 7.8g

Total Sugars 3.1g

Protein 17.8g

Vitamin D 0 IU

Calcium 115mg

Iron 3mg

Potassium 516mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

1.52 mg

Thiamin

33%

0.4 mg

Riboflavin

13%

0.18 mg

Niacin

1.32 mg

Pantothenic Acid

13%

0.67 mg

Vitamin B6

37%

0.63 mg

Folate

115 mcg

Folic Acid

0 mcg

Food Folate

115 mcg

Fortified Folate

115 mcg

Choline

45.9 mg

Betaine

0.35 mg

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

1.17 mcg

Retinol

0 mcg

Beta Carotene

14 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

23.4 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

10.5 mcg

Vitamin E

0.82 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.18 mg

Gamma Tocopherol

24.4 mg

Delta Tocopherol

2.21 mg

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

3.16 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

115 mg

Iron

19%

3.4 mg

Magnesium

44%

185 mg

Phosphorus

32%

405 mg

Potassium

11%

516 mg

Sodium

2.34 mg

Zinc

33%

3.62 mg

Copper

206%

1.86 mg

Manganese

174%

3.99 mg

Selenium

10%

5.73 mcg

Fluoride

—

Iodine

—

Fat

98%

76.3 g

Saturated Fat

36%

7.17 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

0 g

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

5.15 g

Margaric Acid

0 g

Stearic Acid

1.94 g

Arachidic Acid

0.07 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

10.5 g

Myristoleic Acid

0 g

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

10.3 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.16 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

0 g

Polyunsaturated Fat

55.2 g

9,12-octadecadienoic Acid

44.6 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

10.6 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

0 mg

Campesterol

5.85 mg

Beta Sitosterol

102 mg

Protein

36%

17.8 g

Tryptophan

0.2 g

Threonine

0.7 g

Isoleucine

0.73 g

Leucine

1.37 g

Lysine

0.5 g

Methionine

0.28 g

Cystine

0.24 g

Phenylalanine

0.83 g

Tyrosine

0.48 g

Valine

0.88 g

Arginine

2.67 g

Histidine

0.46 g

Alanine

0.81 g

Aspartic Acid

2.14 g

Glutamic Acid

3.29 g

Glycine

0.96 g

Proline

0.83 g

Serine

1.09 g

Hydroxyproline

—

Carbohydrates

16 g

Fibre

28%

7.84 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

3.05 g

Added Sugar

—

Sucrose

2.84 g

Glucose

0.09 g

Fructose

0.11 g

Lactose

0 g

Maltose

0 g

Galactose

—

Sugar Alcohols

—

Starch

0.07 g

Calories

765 kcal

Water

4.76 g

Ash

2.08 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup, chopped (117 g)
1 cup, ground (80 g)
1 cup, in shell, edible yield (7 nuts) (28 g)
1 cup shelled (50 halves) (100 g)
1 cup pieces or chips (120 g)
1 oz (14 halves) (28.4 g)

Nutrient Sources ^‡

Excellent source of Thiamin
Excellent source of Vitamin B6
Excellent source of Magnesium
Excellent source of Phosphorus
Excellent source of Zinc
Excellent source of Copper
Excellent source of Manganese
Good source of Iron

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Low Protein
High Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 59% ^†

Limiting Amino Acid: Lysine

Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Walnuts contains 15.2g of protein, which is about the same as 2.5 eggs, 0.6 chicken breasts, or 1.1 cups (296g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

8.2g per 1 cup, chopped

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Walnuts

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡