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Walnuts
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Walnuts

Nuts, walnuts, english
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Nutrition Facts
Serving Size
0.25 x 1 cup pieces or chips (30g)
Calories196
% Daily Value *
Total Fat 19.6g25%
Saturated Fat 1.8g9%
Trans Fat --g
Cholesterol 0mg0%
Sodium 0.6mg0%
Total Carbohydrate 4.1g1%
Dietary Fiber 2g7%
Total Sugars 0.78g2%
Includes --g Added Sugars--%
Protein 4.6g9%
Vitamin C 0.39mg0%
Vitamin D 0mcg0%
Iron 0.87mg5%
Calcium 29.4mg2%
Potassium 132.3mg3%
Phosphorus 103.8mg8%
*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.
-- = missing data
Settings
  • Blood Sugar Index 0 Good
  • This food is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 1.66
  • Inflammation Score 0.89
  • Amino Acid Score 9%
  • Potassium/Sodium 220.5
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 196 calories in Walnuts coming from 9% protein, 8% carbs, 83% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Walnuts. This food consists of 4.1% water, 15.5% protein, 14% carbs, 66.4% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight30g
Calories (kcal) 196 10%
Fat 19.6g 25%
Protein 4.6g 9%
Carbohydrate 4.1g 1%
Sugars 0.78g 2%
Fiber 2g 7%
Cholesterol 0mg 0%
Saturated Fats 1.8g 9%
Net-Carbs 2.1g
Trans Fatty Acids --g
Minerals
-- = missing data %DV
Weight30g
Calcium 29.4mg 2%
Iron, Fe 0.87mg 5%
Potassium, K 132.3mg 3%
Magnesium 47.4mg 11%
Phosphorus, P 103.8mg 8%
Sodium 0.6mg 0%
Zinc, Zn 0.93mg 8%
Copper, Cu 0.48mg 53%
Manganese 1mg 45%
Selenium, Se 1.5mcg 3%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I 0mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight30g
Vitamin A, RAE 0.3mcg 0%
Vitamin C 0.39mg 0%
Thiamin (B1) 0.1mg 9%
Riboflavin (B2) 0.05mg 3%
Niacin (B3) 0.34mg 2%
Vitamin B5 (PA) 0.17mg 3%
Vitamin B6 0.16mg 9%
Biotin --mcg
Folate (B9) 29.4mcg 7%
Folic acid 0mcg 0%
Food Folate 29.4mcg 7%
Folate DFE 29.4mcg 7%
Choline 11.8mg 2%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 3.6mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 6IU
Lycopene 0mcg
Lut + Zeaxanthin 2.7mcg
Vitamin E 0.21mg 1%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 0.81mcg 1%
Vitamin K1 0mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight30g
Water 1.2g
Ash 0.53g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 1.66
Carbs & Sugars
-- = missing data %DV
Weight30g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.73g
Glucose (Dextrose) 0.02g
Fructose 0.03g
Lactose 0g
Maltose 0g
Galactose --g
Starch 0.02g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight30g
Total Monounsaturated 2.68g
Total Polyunsaturated 14.152g
Omega 3s 2.724g 170%
Omega 6s 11.428g 67%
Omega 3 to Omega 6 Ratio 0.24
Omega 6 to Omega 3 Ratio 4.2
Omega 3 Fats
alpha-Linolenic Acid (ALA) 2.724g 170%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid 0g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) 0g
Myristic Acid (14:0) 0g
Pentadecanoic Acid (15:0) 0g
Palmitic Acid (16:0) 1.321g
Margaric Acid (17:0) 0g
Stearic Acid (18:0) 0.498g
Arachidic Acid (20:0) 0.019g
Behenic Acid (22:0) 0g
Lignoceric Acid (24:0) 0g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 2.64g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.04g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) 0g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 11.428g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 2.724g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol 0g
Campesterol 0.002g
Beta-sitosterol 0.026g
Amino Acids
-- = missing data %RDI
Weight30g
Essential Amino Acids
Histidine 117mg 17%
Isoleucine 188mg 13%
Leucine 351mg 13%
Lysine 127mg 6%
Methionine 71mg 10%
Phenylalanine 213mg 24%
Threonine 179mg 17%
Tryptophan 51mg 18%
Valine 226mg 12%
Conditionally Essential Amino Acids
Arginine 683mg
Cystine 62mg 22%
Glycine 245mg
Proline 212mg
Tyrosine 122mg 14%
Non-Essential Amino Acids
Alanine 209mg
Aspartic acid 549mg
Betaine 0.09mg
Glutamic acid 845mg
Hydroxyproline --mg
Serine 280mg
Data Source
Walnuts
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.