Nuts, walnuts, english

1 cup, in shell, edible yield (7 nuts) (28 g): 183 kcal, 4.3 g protein, 3.8 g carbohydrate and 18.3 g fat.

Log 1 cup, in shell, edible yield (7 nuts) (28 g) to today

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Nutrition Facts

Serving size1 cup, in shell, edible yield (7 nuts) (28 g)

Amount per serving

Calories180

% Daily Value*

Total Fat 18g	23%
Saturated Fat 1.5g	9%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 4g	1%
Dietary Fiber 2g	7%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein 4g	9%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 0.8mg	4%
Potassium 120mg	2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, in shell, edible yield (7 nuts) (28 g) gives you

High in Copper (49% DV), Manganese (42% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

9% protein · 8% carbohydrate · 83% fat

Protein: 4 g 9%
Carbs: 4 g 8%
Fat: 18 g 84%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 2% of foods
Protein: more than 64% of foods
Total fat: less than 2% of foods
Carbohydrate: more than 61% of foods
Dietary fiber: more than 92% of foods
Total sugars: less than 42% of foods
Sodium: less than 94% of foods

All nutrients (57)

Amounts for 1 cup, in shell, edible yield (7 nuts) (28 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	183 kcal	654 kcal
Protein	4.26 g	15.2 g	9%
Carbohydrate	3.84 g	13.7 g	1%
Dietary fiber	1.88 g	6.7 g	7%
Total sugars	0.731 g	2.61 g
Starch	0.017 g	0.06 g
Water	1.14 g	4.07 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	18.3 g	65.2 g	23%
Saturated fat	1.72 g	6.13 g	9%
Monounsaturated fat	2.5 g	8.93 g
Polyunsaturated fat	13.2 g	47.2 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	27.4 mg	98 mg	2%
Iron	0.815 mg	2.91 mg	5%
Magnesium	44.2 mg	158 mg	11%
Phosphorus	96.9 mg	346 mg	8%
Potassium	123 mg	441 mg	3%
Sodium	0.56 mg	2 mg	0%
Zinc	0.865 mg	3.09 mg	8%
Copper	0.444 mg	1.59 mg	49%
Manganese	0.956 mg	3.41 mg	42%
Selenium	1.37 mcg	4.9 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0.28 mcg	1 mcg	0%
Vitamin C	0.364 mg	1.3 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.196 mg	0.7 mg	1%
Vitamin K	0.756 mcg	2.7 mcg	1%
Thiamin (B1)	0.095 mg	0.341 mg	8%
Riboflavin (B2)	0.042 mg	0.15 mg	3%
Niacin (B3)	0.315 mg	1.13 mg	2%
Pantothenic acid (B5)	0.16 mg	0.57 mg	3%
Vitamin B6	0.15 mg	0.537 mg	9%
Folate	27.4 mcg	98 mcg	7%
Vitamin B12	0 mcg	0 mcg	0%
Choline	11 mg	39.2 mg	2%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.048 g	0.17 g
Threonine	0.167 g	0.596 g
Isoleucine	0.175 g	0.625 g
Leucine	0.328 g	1.17 g
Lysine	0.119 g	0.424 g
Methionine	0.066 g	0.236 g
Cystine	0.058 g	0.208 g
Phenylalanine	0.199 g	0.711 g
Tyrosine	0.114 g	0.406 g
Valine	0.211 g	0.753 g
Arginine	0.638 g	2.28 g
Histidine	0.109 g	0.391 g
Alanine	0.195 g	0.696 g
Aspartic acid	0.512 g	1.83 g
Glutamic acid	0.788 g	2.82 g
Glycine	0.228 g	0.816 g
Proline	0.198 g	0.706 g
Serine	0.262 g	0.934 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In basalfit recipes

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Sources

USDA FoodData Central record 170187(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.