Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Walnuts |
|---|---|
Macronutrients | |
| Calorieskcal | 65433% DV |
| Proteing | 15.230% DV |
| Total fatg | 65.284% DV |
| Carbohydrateg | 13.75% DV |
| Fibreg | 6.724% DV |
| Total sugarsg | 2.61 |
| Waterg | 4.07 |
Fats | |
| Saturated fatg | 6.1331% DV |
| Monounsaturated fatg | 8.93 |
| Polyunsaturated fatg | 47.2 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 38.1 |
Vitamins | |
| Vitamin Aµg | 10% DV |
| Vitamin Cmg | 1.31% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.75% DV |
| Vitamin Kµg | 2.72% DV |
| Thiamin (B1)mg | 0.34128% DV |
| Riboflavin (B2)mg | 0.1512% DV |
| Niacin (B3)mg | 1.137% DV |
| Pantothenic acid (B5)mg | 0.5711% DV |
| Vitamin B6mg | 0.53732% DV |
| Folateµg | 9825% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 39.27% DV |
Minerals | |
| Calciummg | 988% DV |
| Ironmg | 2.9116% DV |
| Magnesiummg | 15838% DV |
| Phosphorusmg | 34628% DV |
| Potassiummg | 4419% DV |
| Sodiummg | 20% DV |
| Zincmg | 3.0928% DV |
| Coppermg | 1.59176% DV |
| Manganesemg | 3.41148% DV |
| Seleniumµg | 4.99% DV |
Other | |
| Beta-caroteneµg | 12 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 9 |
| Caffeinemg | 0 |
| Ashg | 1.78 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Walnuts |
|---|---|
| EllagitanninsHydrolysable tannin | Notable |
| Omega-3 fatty acidsFatty acid | Primary |
| PhytosterolsPlant sterol | Present |
| PolyphenolsPolyphenol (class) | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Walnuts |
|---|---|
| Brain & Cognitive Health | Yes |
| Circulation | Yes |
| Heart Health | Yes |
| Inflammation | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.