Walnuts
✓
Nut4 g
✓
Cup, In Shell, Edible Yield (7 Nuts)28 g
✓
Cup, Shelled (50 Halves)100 g
✓
Cup, Chopped120 g
✓
Cup, Ground80 g
✓
Cup, NFS120 g
✓
Oz (14 Halves)28 g

Calories in 1 cup, shelled (50 halves) (100 g)
654 calories, 586.8 from fat
 
Carbs
13.7 g
 
Proteins
15.2 g
 
Fat
65.2 g
 
Sat. Fat
6.1 g

KEY FACTS

(learn about health benefits or risks)
  • Walnuts have very high calorie density - this means that the amount of calories you are getting from an ounce is very high (0.23 cal/oz).
  • Rich in vitamins and minerals (8.5%/cal) - a good source of Copper (helps balance blood cholesterol levels), Magnesium (essential for proper hydration), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps cure depression), Zinc (plays a leading role in weight loss), Iron (aids in transporting oxygen to the body cells), Potassium (helps reduce the risk of heart diseases and hypertension) and Calcium (helps prevent cancer).
  • Walnuts contain a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
  • Good source of proteins (30% of DV/100g), fiber (27% of DV/100g) and relatively high in saturated fat (31% of DV/100g)!
Calories Nutrition Risky Content
Very High
Density
(6.5 cal/g)
High
Density
(8.5 %/cal)
Medium
Density
(0.3 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
31%
Protein
5%
Carbs
27%
Fiber
100%
Fat
31%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Copper

Helps balance blood cholesterol levels; Reduces the symptoms of arthritis.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Walnuts

Serving Size: cup, shelled (50 halves) (100g)

* Amount Per Serving
Calories 654 cal
Calories from Fat 586.8 cal
% Daily Value
Total Fat 65.2 g 100.3%
Saturated Fat 6.1 g 30.6%
Cholesterol 0 mg 0%
Sodium 2 mg 0.1%
Total Carbohydrate 13.7 g 4.6%
Dietary Fiber 6.7 g 26.8%
Sugars (Added) 0 g 0%
Protein 15.2 g 30.5%
 
Vitamins
Vitamin A 3.3 IU 0.1%
Vitamin B6 0.5 mg 26.9%
Vitamin B12 0 mcg 0%
Vitamin C 1.3 mg 2.2%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 2.7 mcg 3.4%
 
Minerals
Calcium (Ca) 98 mg 10%
Copper (Cu) 1.6 mg 79.3%
Iron (Fe) 2.9 mg 16.2%
Magnesium (Mg) 158 mg 39.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 441 mg 12.6%
Phosphorus (P) 346 mg 34.6%
Selenium (Se) 4.9 mcg 7%
Zinc (Zn) 3.1 mg 20.6%