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.
See how this score is calculated, build a plate around nuts, walnuts, or compare it with another food.
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 45Original analysis by NutriVerdict
In the kitchen and how to use it
English walnuts are eaten raw straight from the shell, chopped into salads for crunch, toasted to deepen their flavor before baking into banana bread or brownies, ground into pesto in place of pine nuts, or candied for a dessert topping. The kernel has a buttery richness with a slightly bitter edge from the thin brown skin, and that combination pairs especially well with blue cheese, honey, apples, pears, or dark chocolate, all of which show up in classic walnut pairings on cheese boards and in salads.
Because walnuts are high in fat, at 65.2 grams per 100 grams, they can turn rancid faster than drier nuts if left at room temperature for long stretches, so keeping them refrigerated or frozen in an airtight container is the safer bet for freshness. A cup of chopped walnuts (117 grams) comes to 654 calories, which is why they are usually portioned by the small handful rather than the cupful. Per 100 grams they carry 15.2 grams of protein (30% of the Daily Value) and 6.7 grams of fiber (24% DV), both unusually high for a nut, plus 38% DV for magnesium, the highest of their standout nutrients, and 16% DV for iron, numbers that make even a small handful a meaningful addition to a salad or a bowl of oatmeal.
Frequently asked questions about nuts, walnuts
How many calories are in a cup of chopped walnuts?
A cup of chopped walnuts (117 grams) has 654 calories.
Are walnuts a good source of magnesium?
Yes, per 100 grams walnuts provide about 38% of the Daily Value for magnesium, the highest of their standout nutrients.
How should walnuts be stored?
Because of their high fat content, walnuts keep best refrigerated or frozen in an airtight container rather than left out at room temperature, where they can turn rancid.