Nuts, walnuts, black, dried

Black walnuts, dried, carry a Nutrient Density Score of 54 of 100, a Fair rating ranked 41st of 60 in the Nuts & seeds category. Fat dominates the calorie count at 619 per 100 grams, but the nut delivers an excellent 48% DV each of protein and magnesium, plus 24% DV of dietary fiber and 17% DV of iron.

Black walnuts have a stronger, more assertive flavor than the common English walnut and are usually chopped into baked goods, fudge, or ice cream rather than eaten by the handful. A cup, chopped, is the typical measure used in recipes, and sodium is negligible at just 2 mg per 100 g. The score sits below the category's median of 65, so butternuts, dried, or pistachio nuts, raw, are worth a look for anyone chasing a higher density figure among nuts.