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Walnut nutrition, glycemic index, calories, and serving size

Nuts, walnuts, english
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Walnut

Walnut
0 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (14 halves) (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
5.6 (acidic )
Calories
654
98% Fats
98% Calories
92% Polyunsaturated fat
88% Magnesium
86% Phosphorus
Explanation: The given food contains more Fats than 98% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Polyunsaturated fat, Magnesium, and Phosphorus.

Walnut Glycemic index (GI)

Source:

https://academic.oup.com/ajcn/article/93/5/984/4597984

0

Check out similar food or compare with current

Macronutrients chart

16% 66% 14% 5% 2%
Protein:
Daily Value: 30%
15.23 g of 50 g
30%
Fats:
Daily Value: 100%
65.21 g of 65 g
100%
Carbs:
Daily Value: 5%
13.71 g of 300 g
5%
Water:
Daily Value: 0%
4.07 g of 2,000 g
0%
Other:
1.78 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 654
% Daily Value*
100%
Total Fat 65g
27%
Saturated Fat 6g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
5%
Total Carbohydrate 14g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 15g
Vitamin D 0mcg 0%

Calcium 98mg 10%

Iron 3mg 38%

Potassium 441mg 13%

*
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.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Walnut nutrition infographic

Walnut nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 30% 110% 113% 149% 39% 1% 85% 529% 446% 27% 22%
Calcium: 98 mg of 1,000 mg 10%
Iron: 2.91 mg of 8 mg 36%
Magnesium: 158 mg of 420 mg 38%
Phosphorus: 346 mg of 700 mg 49%
Potassium: 441 mg of 3,400 mg 13%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 3.09 mg of 11 mg 28%
Copper: 1.586 mg of 1 mg 176%
Manganese: 3.414 mg of 2 mg 148%
Selenium: 4.9 µg of 55 µg 9%
Choline: 39.2 mg of 550 mg 7%

Mineral chart - relative view

Magnesium
158 mg
TOP 12%
Phosphorus
346 mg
TOP 14%
Potassium
441 mg
TOP 15%
Copper
1.586 mg
TOP 15%
Iron
2.91 mg
TOP 22%
Calcium
98 mg
TOP 23%
Manganese
3.414 mg
TOP 26%
Zinc
3.09 mg
TOP 30%
Choline
39.2 mg
TOP 68%
Selenium
4.9 µg
TOP 68%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A: 20 IU of 5,000 IU 0%
Vitamin E : 0.7 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.3 mg of 90 mg 1%
Vitamin B1: 0.341 mg of 1 mg 28%
Vitamin B2: 0.15 mg of 1 mg 12%
Vitamin B3: 1.125 mg of 16 mg 7%
Vitamin B5: 0.57 mg of 5 mg 11%
Vitamin B6: 0.537 mg of 1 mg 41%
Folate: 98 µg of 400 µg 25%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.7 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B6
0.537 mg
TOP 23%
Folate
98 µg
TOP 24%
Vitamin B1
0.341 mg
TOP 24%
Vitamin C
1.3 mg
TOP 39%
Vitamin E
0.7 mg
TOP 51%
Vitamin B5
0.57 mg
TOP 54%
Vitamin B2
0.15 mg
TOP 58%
Vitamin A
20 IU
TOP 59%
Vitamin K
2.7 µg
TOP 61%
Vitamin B3
1.125 mg
TOP 67%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 183% 171% 134% 129% 61% 68% 122% 125% 168%
Tryptophan: 170 mg of 280 mg 61%
Threonine: 596 mg of 1,050 mg 57%
Isoleucine: 625 mg of 1,400 mg 45%
Leucine: 1170 mg of 2,730 mg 43%
Lysine: 424 mg of 2,100 mg 20%
Methionine: 236 mg of 1,050 mg 22%
Phenylalanine: 711 mg of 1,750 mg 41%
Valine: 753 mg of 1,820 mg 41%
Histidine: 391 mg of 700 mg 56%

Fat type information

6.126% 8.933% 47.174%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g

Carbohydrate type breakdown

0.06% 2.43% 0.08% 0.09%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: g

Fiber content ratio for Walnut

2.61% 6.7% 4.4%
Sugar: 2.61 g
Fiber: 6.7 g
Other: 4.4 g

All nutrients for Walnut per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 36% 33% 15.23g 5.4 times more than Broccoli
Fats 100% 2% 65.21g 2 times more than Cheese
Carbs 5% 43% 13.71g 2.1 times less than Rice
Calories 33% 2% 654kcal 13.9 times more than Orange
Starch 0% 97% 0.06g 254.8 times less than Potato
Fructose 0% 92% 0.09g 65.6 times less than Apple
Sugar 0% 57% 2.61g 3.4 times less than Coca-Cola
Fiber 27% 15% 6.7g 2.8 times more than Orange
Calcium 10% 23% 98mg 1.3 times less than Milk
Iron 36% 22% 2.91mg 1.1 times more than Beef
Magnesium 38% 12% 158mg 1.1 times more than Almond
Phosphorus 49% 14% 346mg 1.9 times more than Chicken meat
Potassium 13% 15% 441mg 3 times more than Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread
Zinc 28% 30% 3.09mg 2 times less than Beef
Copper 176% 15% 1.59mg 11.2 times more than Shiitake
Vitamin E 5% 51% 0.7mg 2.1 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 1% 39% 1.3mg 40.8 times less than Lemon
Vitamin B1 28% 24% 0.34mg 1.3 times more than Pea
Vitamin B2 12% 58% 0.15mg 1.2 times more than Avocado
Vitamin B3 7% 67% 1.13mg 8.5 times less than Turkey meat
Vitamin B5 11% 54% 0.57mg 2 times less than Sunflower seed
Vitamin B6 41% 23% 0.54mg 4.5 times more than Oat
Folate 25% 24% 98µg 1.6 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 2% 61% 2.7µg 37.6 times less than Broccoli
Tryptophan 0% 70% 0.17mg 1.8 times less than Chicken meat
Threonine 0% 71% 0.6mg 1.2 times less than Beef
Isoleucine 0% 71% 0.63mg 1.5 times less than Salmon
Leucine 0% 71% 1.17mg 2.1 times less than Tuna
Lysine 0% 78% 0.42mg 1.1 times less than Tofu
Methionine 0% 74% 0.24mg 2.5 times more than Quinoa
Phenylalanine 0% 68% 0.71mg 1.1 times more than Egg
Valine 0% 70% 0.75mg 2.7 times less than Soybean
Histidine 0% 71% 0.39mg 1.9 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 31% 20% 6.13g Equal to Beef
Monounsaturated Fat 0% 18% 8.93g 1.1 times less than Avocado
Polyunsaturated fat 0% 8% 47.17g Equal to Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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