Nuts, walnuts, black, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 57 / 100 How is this scored?

Composition

Energy

Protein 24.1 g · 96 kcal/100g
Fat 59.3 g · 534 kcal/100g
Carbs 9.6 g · 38 kcal/100g
Fiber 6.8 g
Water 5 g
Total energy 619 kcal

Energy is predominantly from fat (80%); EFSA recommends 20–35% for a balanced diet

Fat quality 75 / 100 How is this scored?
Total fat
59.3g
Saturated
3.5g
Monounsat.
15.4g
Polyunsat.
36.4g
Omega-3
2.68g
Omega-6
33.76g

Saturated fat is 5.1% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 12.6 (target ≤ 4).

Protein quality 66 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 66%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (66% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 63 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 1.7 mg
Vitamin D 0.0 µg
Vitamin E 2.1 mg
Vitamin K 3 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.13 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 1.7 mg
Vitamin B6 0.58 mg
Folate (B9) 31 µg
Vitamin B12 0.00 µg

Minerals

Calcium 61 mg
Iron 3.1 mg
Magnesium 201 mg
Phosphorus 513 mg
Potassium 523 mg
Sodium 2 mg
Zinc 3.4 mg
Copper 1.36 mg
Manganese 3.90 mg
Selenium 17.0 µg

Notable source of Manganese (195% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.