Nuts, walnuts, english
FDC 170187cup, chopped (117 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 45 · -20 vs Nuts & seeds medianEnglish walnuts score 45 of 100, Fair band, 46th of 60 in Nuts & seeds, a category whose median sits at 65. The nut's strength is a cluster of excellent-tier nutrients: magnesium at 38% DV, protein at 30% DV, and dietary fiber at 24% DV, with iron adding a further 16% DV.
Walnuts are usually eaten raw by the handful, chopped into baked goods, or tossed into salads, with a cup chopped, 117 grams, reflecting an energy density of 654 calories per 100 grams. Saturated fat runs to 6.1 grams per 100 grams, so portioning matters. Cashews or brazil nuts are among the same-category options that score higher.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 654 kcal | 33% |
| Total fat | 65 g | 84% |
| Saturated fat | 6.1 g | 31% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 6.7 g | 24% |
| Sugars | 2.6 g | |
| Protein | 15 g | 30% |
| Potassium | 441 mg | 9% |
| Calcium | 98 mg | 8% |
| Iron | 2.9 mg | 16% |
| Magnesium | 158 mg | 38% |
| Vitamin C | 1.3 mg | 1% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.7 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 765 kcal | 38% |
| Total fat | 76 g | 98% |
| Saturated fat | 7.2 g | 36% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.3 mg | 0% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 7.8 g | 28% |
| Sugars | 3.1 g | |
| Protein | 18 g | 36% |
| Potassium | 516 mg | 11% |
| Calcium | 115 mg | 9% |
| Iron | 3.4 mg | 19% |
| Magnesium | 185 mg | 44% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin A | 1.2 µg | 0% |
| Vitamin E | 0.82 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 170187Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, brazilnuts, dried, unblanchedDensity 51 vs 45Nuts, almond pasteDensity 52 vs 45Nuts, cashew nuts, rawDensity 53 vs 45