Walnuts Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 655

% Daily Value *

Total Fat 59g %91

Saturated Fat 3g %17

Trans Fat ~g

Cholesterol 0mg %0

Sodium 2mg %0

Total Carbohydrate 10g %3

Dietary Fiber 7g %24

Total Sugars 1g

Protein 24g

Vitamin D 0.0IU %0

Calcium 61.0mg %4

Iron 3.1mg %17

Potassium 523mg %13

Phosphorus 513.0mg %51

* 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.

Vitamins in walnuts

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin A 40.0IU %1

Vitamin C 1.7mg %2

Vitamin K 2.7µg %2

Vitamin B3 (Niacin) 0.5mg %3

Vitamin B1 (Thiamin) 0.1mg %5

Choline, total 32.1mg %6

Vitamin B2 (Riboflavin) 0.1mg %10

Vitamin E 2.1mg %14

Vitamin B5 (Pantothenic acid) 1.7mg %33

Vitamin B6 0.6mg %45

Minerals in walnuts

Sodium 2.0mg %0

Calcium 61.0mg %5

Potassium 523.0mg %14

Iron 3.1mg %17

Zinc 3.4mg %24

Selenium 17.0µg %31

Magnesium 201.0mg %48

Phosphorus 513.0mg %51

Copper 1.4mg %151

Manganese 3.9mg %169

Amino Acids in walnuts

Lysine 0.7g %32

Leucine 1.7g %58

Methionine 0.5g %60

Threonine 0.7g %64

Isoleucine 1.0g %64

Valine 1.3g %65

Tyrosine 0.7g %79

Histidine 0.7g %90

Tryptophan 0.3g %106

Phenylalanine 1.1g %117

Cystine 0.5g %150

Fatty Acids in walnuts

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 2.68g %167

ALA 2.68g %243

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of walnuts is 70.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Walnuts has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 30
Leucine 59 70
Threonine 23 30
Isoleucine 30 40
Valine 39 53
Histidine 15 28
Tryptophan 6 13
Met+Cys 22 39
Phe+Tyr 30 76

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in walnuts is 1.5 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of walnuts is 6.2 which makes it a high energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in walnuts as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that walnuts is lacking.

Nutrient Density Score for walnuts is 14/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for walnuts

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 12.61 <4
Zinc:Copper 2.48 <12
Potassium:Sodium 261.50 >2
Caclcium:Magnesium 0.30 <2
Iron:Copper 2.28 <15
Calcium:Phosphorus 0.12 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 47%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

14% of insulinogenic calories