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, ground (80 g)
523.2 calories, 469.8 from fat
 
Carbs
11 g
 
Proteins
12.2 g
 
Fat
52.2 g
 
Sat. Fat
4.9 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 (helps for the proper digestion proteins, carbohydrates, and fats), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression), Zinc (keeps brain function strong), Iron (important in regulating body temperature), Potassium (helps reduce the risk of heart diseases and hypertension) and Calcium (helps you build strong bones).
  • 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)
24%
Protein
4%
Carbs
21%
Fiber
80%
Fat
25%
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

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

NUTRITION LABEL

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

Nutrition Facts

Walnuts

Serving Size: cup, ground (80g)

* Amount Per Serving
Calories 523.2 cal
Calories from Fat 469.8 cal
% Daily Value
Total Fat 52.2 g 80.3%
Saturated Fat 4.9 g 24.5%
Cholesterol 0 mg 0%
Sodium 1.6 mg 0.1%
Total Carbohydrate 11 g 3.7%
Dietary Fiber 5.4 g 21.4%
Sugars (Added) 0 g 0%
Protein 12.2 g 24.4%
 
Vitamins
Vitamin A 2.7 IU 0.1%
Vitamin B6 0.4 mg 21.5%
Vitamin B12 0 mcg 0%
Vitamin C 1 mg 1.7%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 2.2 mcg 2.7%
 
Minerals
Calcium (Ca) 78.4 mg 8%
Copper (Cu) 1.3 mg 63.4%
Iron (Fe) 2.3 mg 12.9%
Magnesium (Mg) 126.4 mg 31.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 352.8 mg 10.1%
Phosphorus (P) 276.8 mg 27.7%
Selenium (Se) 3.9 mcg 5.6%
Zinc (Zn) 2.5 mg 16.5%