Walnuts Nutrition

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Nutrition Facts

Serving Size

1 cup, chopped (125g)

Amount per serving

Calories

774

% Daily Value *

Total Fat 74.2g

Saturated Fat 4.4g

Trans Fat

Cholesterol 0mg

Sodium 3mg

Total Carbohydrate 12g

Dietary Fiber 8.5g

Total Sugars 1.4g

Protein 30.1g

Vitamin D 0 IU

Calcium 76mg

Iron 4mg

Potassium 654mg

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

2.13 mg

Thiamin

0.07 mg

Riboflavin

13%

0.16 mg

Niacin

0.59 mg

Pantothenic Acid

41%

2.07 mg

Vitamin B6

43%

0.73 mg

Folate

38.8 mcg

Folic Acid

0 mcg

Food Folate

38.8 mcg

Fortified Folate

38.8 mcg

Choline

40.1 mg

Betaine

0.63 mg

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

2.5 mcg

Retinol

0 mcg

Beta Carotene

30 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

50 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

11.3 mcg

Vitamin E

17%

2.6 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.01 mg

Gamma Tocopherol

36 mg

Delta Tocopherol

1.89 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0.88 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

3.38 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

76.3 mg

Iron

22%

3.9 mg

Magnesium

60%

251 mg

Phosphorus

51%

641 mg

Potassium

14%

654 mg

Sodium

2.5 mg

Zinc

38%

4.21 mg

Copper

189%

1.7 mg

Manganese

212%

4.87 mg

Selenium

39%

21.3 mcg

Fluoride

—

Iodine

—

Fat

95%

74.2 g

Saturated Fat

22%

4.35 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

2.42 g

Margaric Acid

0 g

Stearic Acid

1.94 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

—

Monounsaturated Fat

19.3 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.05 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

18.9 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.34 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

45.5 g

9,12-octadecadienoic Acid

42.2 g

Linoleic Acid

42.2 g

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

3.35 g

Alpha Linolenic Acid (ALA)

3.35 g

Gamma Linolenic Acid (GLA)

0 g

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

1.25 mg

Campesterol

6.25 mg

Beta Sitosterol

144 mg

Protein

60%

30.1 g

Tryptophan

0.4 g

Threonine

0.9 g

Isoleucine

1.21 g

Leucine

2.1 g

Lysine

0.89 g

Methionine

0.58 g

Cystine

0.58 g

Phenylalanine

1.37 g

Tyrosine

0.93 g

Valine

1.59 g

Arginine

4.52 g

Histidine

0.84 g

Alanine

1.31 g

Aspartic Acid

3.04 g

Glutamic Acid

6.44 g

Glycine

1.49 g

Proline

1.16 g

Serine

1.53 g

Hydroxyproline

—

Carbohydrates

12 g

Fibre

30%

8.5 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

1.38 g

Added Sugar

—

Sucrose

1.25 g

Glucose

0.06 g

Fructose

0.06 g

Lactose

0 g

Maltose

0 g

Galactose

—

Sugar Alcohols

—

Starch

0.3 g

Calories

774 kcal

Water

5.7 g

Ash

3.09 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup, chopped (125 g)
1 tbsp (7.8 g)

Nutrient Sources ^‡

Excellent source of Pantothenic Acid
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
Excellent source of Selenium
Good source of Vitamin E
Good source of Iron

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate 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: 63% ^†

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 24.1g of protein, which is about the same as 4 eggs, 0.9 chicken breasts, or 1.7 cups (467g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

3.5g per 1 cup, chopped

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

3.346g per 1 cup, chopped
Can help improve heart health

Contains Omega-6 polyunsaturated fatty acids.

42.2g per 1 cup, chopped.

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 ^‡