Nuts, walnuts, english

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 54 / 100 How is this scored?

Composition

Energy

Protein 15.2 g · 61 kcal/100g
Fat 65.2 g · 587 kcal/100g
Carbs 13.7 g · 55 kcal/100g
Fiber 6.7 g
Water 4 g
Total energy 654 kcal

Energy is predominantly from fat (84%); EFSA recommends 20–35% for a balanced diet

Fat quality 75 / 100 How is this scored?
Total fat
65.2g
Saturated
6.1g
Monounsat.
8.9g
Polyunsat.
47.2g
Omega-6
38.09g

Saturated fat is 8.4% of energy, within the WHO limit of 10%.

Protein quality 62 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 62%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (62% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 62 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 1.3 mg
Vitamin D 0.0 µg
Vitamin E 0.7 mg
Vitamin K 3 µg
Thiamin (B1) 0.34 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 1.1 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.54 mg
Folate (B9) 98 µg
Vitamin B12 0.00 µg

Minerals

Calcium 98 mg
Iron 2.9 mg
Magnesium 158 mg
Phosphorus 346 mg
Potassium 441 mg
Sodium 2 mg
Zinc 3.1 mg
Copper 1.59 mg
Manganese 3.41 mg
Selenium 4.9 µg

Notable source of Manganese (171% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.