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Walnuts Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 689

% Daily Value *

Total Fat 65g %100

Saturated Fat 6g %30

Trans Fat ~g

Cholesterol 0mg %0

Sodium 2mg %0

Total Carbohydrate 14g %4

Dietary Fiber 7g %23

Total Sugars 3g

Protein 15g

Vitamin D 0.0IU %0

Calcium 98.0mg %7

Iron 2.9mg %16

Potassium 441mg %11

Phosphorus 346.0mg %34

* 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 20.0IU %1

Vitamin C 1.3mg %1

Vitamin K 2.7µg %2

Vitamin E 0.7mg %5

Vitamin B3 (Niacin) 1.1mg %7

Choline, total 39.2mg %7

Vitamin B5 (Pantothenic acid) 0.6mg %11

Vitamin B2 (Riboflavin) 0.2mg %12

Vitamin B1 (Thiamin) 0.3mg %28

Vitamin B6 0.5mg %41

Minerals in walnuts

Sodium 2.0mg %0

Calcium 98.0mg %8

Selenium 4.9µg %9

Potassium 441.0mg %12

Iron 2.9mg %16

Zinc 3.1mg %22

Phosphorus 346.0mg %35

Magnesium 158.0mg %38

Manganese 3.4mg %148

Copper 1.6mg %176

Amino Acids in walnuts

Lysine 0.4g %19

Methionine 0.2g %30

Valine 0.8g %39

Leucine 1.2g %40

Isoleucine 0.6g %42

Tyrosine 0.4g %43

Histidine 0.4g %52

Threonine 0.6g %53

Tryptophan 0.2g %57

Cystine 0.2g %68

Phenylalanine 0.7g %76

Fatty Acids in walnuts

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" 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 50.0/100 which makes it a excellent quality carbohydrate food.

50.0
low
excellent
good

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 28
Valine 39 50
Leucine 59 78
Isoleucine 30 42
Histidine 15 26
Threonine 23 40
Tryptophan 6 11
Met+Cys 22 30
Phe+Tyr 30 74

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 0.9 which makes it a low P:E food.

0.9
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 6.5 which makes it a high energy density food.

6.5%
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 12/100 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

12%
low
excellent
good

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 N/A <4
Zinc:Copper 1.95 <12
Potassium:Sodium 220.50 >2
Caclcium:Magnesium 0.62 <2
Iron:Copper 1.83 <15
Calcium:Phosphorus 0.28 >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 42%

42%
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.

12% of insulinogenic calories

12%
low
high
medium