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, in shell, edible yield (7 nuts) (28 g)
183.1 calories, 164.7 from fat
 
Carbs
3.8 g
 
Proteins
4.3 g
 
Fat
18.3 g
 
Sat. Fat
1.7 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 decrease asthma attacks in severity and frequency), Zinc (important for eliminating acne), Iron (a vital element for muscle health), Potassium (it plays an important role for normal muscle contraction) and Calcium (helps you keep slim and trim).
  • 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)
9%
Protein
1%
Carbs
8%
Fiber
28%
Fat
9%
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; Essential for normal growth and health.

NUTRITION LABEL

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

Nutrition Facts

Walnuts

Serving Size: cup, in shell, edible yield (7 nuts) (28g)

* Amount Per Serving
Calories 183.1 cal
Calories from Fat 164.7 cal
% Daily Value
Total Fat 18.3 g 28.1%
Saturated Fat 1.7 g 8.6%
Cholesterol 0 mg 0%
Sodium 0.6 mg 0%
Total Carbohydrate 3.8 g 1.3%
Dietary Fiber 1.9 g 7.5%
Sugars (Added) 0 g 0%
Protein 4.3 g 8.5%
 
Vitamins
Vitamin A 0.9 IU 0%
Vitamin B6 0.2 mg 7.5%
Vitamin B12 0 mcg 0%
Vitamin C 0.4 mg 0.6%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 0.8 mcg 0.9%
 
Minerals
Calcium (Ca) 27.4 mg 2.8%
Copper (Cu) 0.4 mg 22.2%
Iron (Fe) 0.8 mg 4.5%
Magnesium (Mg) 44.2 mg 11.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 123.5 mg 3.5%
Phosphorus (P) 96.9 mg 9.7%
Selenium (Se) 1.4 mcg 2%
Zinc (Zn) 0.9 mg 5.8%