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Walnuts

Nuts, walnuts, english

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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
2%
1.52 mg
Thiamin
33%
0.4 mg
Riboflavin
13%
0.18 mg
Niacin
8%
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
8%
45.9 mg
Betaine
0.35 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
1.17 mcg
Retinol
0 mcg
Beta Carotene
14 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
23.4 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
10.5 mcg
Vitamin E
5%
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%
0 IU
Vitamin K
3%
3.16 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
9%
115 mg
Iron
19%
3.4 mg
Magnesium
44%
185 mg
Phosphorus
32%
405 mg
Potassium
11%
516 mg
Sodium
0%
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%
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
6%
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

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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.

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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