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Walnuts
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Walnuts

Walnuts is a culinary and nutritional food item and associated with Walnuts. Per 100 g, it provides an energy density of 645 kcal (2698.68 kJ) and features a low glycemic index of 15, promoting a gradual and stable postprandial blood glucose response. Its quantitative macronutrient profile per 100 g comprises 16 g of protein, 18 g of total carbohydrates (including 2.6 g of sugars), 60.3 g of total lipids, and 6.5 g of dietary fiber, alongside a water content of 4.07 g. The lipid fraction includes 6.56 g of saturated fatty acids, 9.4 g of monounsaturated fatty acids, and 41.16 g of polyunsaturated fatty acids. With respect to micronutrients, minerals, and vitamins, Walnuts contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (87 mg), magnesium (99 mg), potassium (474 mg), phosphorus (332 mg), iron (1.8 mg), zinc (2.72 mg), selenium (4.9 µg), sodium (4 mg), vitamin E (2.6 mg), and vitamin K (2.7 µg). Additionally, sodium chloride equivalent stands at 0.01 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense. From a clinical nutrition and meal-planning standpoint, Walnuts aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Omega-3 Rich Diet, Brain & Cognitive Support Diet, and Mediterranean Diet. Walnuts are uniquely endowed with alpha-linolenic acid (ALA omega-3), polyphenolic ellagitannins, and neuroprotective bioactives, making them prime fuel for brain-boosting and Mediterranean diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices and holds a Nutri-Score rating of D (Eco-Score A). In culinary practice, it features in recipes such as Sauerkraut salad with nuts, Fit Muffins, Salad with chicken, orange, and nuts with honey-mustard sauce and cinnamon, Apple Sauce with Cinnamon, and Oatmeal with Nuts (lighter version), offering versatile ways to build nutrient-dense meals.
NUTRI-SCORE
A B C D E
9
🍃 ECO-SCORE
A B C D E
25/100
Base: 100g Vegan Vegetarian Gluten-free Lactose-Free
Specification & Key Parameters
9 parameter
Parameter Value Parameter Value
Calories / 100g
645 kcal (2699 kJ)
Protein / 100g
16,0 g
Fat / 100g
60,3 g
Carbs / 100g
18,0 g
Fiber / 100g
0,0 g
Glycemic Index (GI)
IG 15
Glycemic Load (GL)
GL 10.8
Cena / 100g (Walmart)
$1.44
Woda / 100g
4,1 g
Prices calculated for Walmart
$1.44 / 100g
Walnuts (100 g)
Specialist Verified
Kcal
645 kcal
Protein 17%
16 g
Fat 64%
60.3 g
Carbohydrates 19%
18 g
fiber: 0 g IG: 15

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Walnuts

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Auchan
1,36 USD / 100 g
Calculate for portions:
(100 g)
Select supermarket chain
Calculate product cost by selected weight ( 100 g ) 1,36 USD
100 kcal 0,20 USD
20 g protein 1,70 USD
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Select supermarket chain 100 g 100 g 250 g 500 g 1 kg Find store on map & calculate route
Auchan Cheapest
1,36 USD 1,36 USD 3,40 USD 6,80 USD 13,60 USD
Netto +1%
1,37 USD 1,37 USD 3,43 USD 6,85 USD 13,70 USD
Biedronka +1%
1,38 USD 1,38 USD 3,45 USD 6,90 USD 13,80 USD
Kaufland +3%
1,40 USD 1,40 USD 3,50 USD 7,00 USD 14,00 USD
Aldi +3%
1,40 USD 1,40 USD 3,50 USD 7,00 USD 14,00 USD
Dino +3%
1,40 USD 1,40 USD 3,50 USD 7,00 USD 14,00 USD
Rewe +4%
1,41 USD 1,41 USD 3,53 USD 7,05 USD 14,10 USD
Edeka +4%
1,41 USD 1,41 USD 3,53 USD 7,05 USD 14,10 USD
Lidl +4%
1,41 USD 1,41 USD 3,53 USD 7,05 USD 14,10 USD
Target +4%
1,41 USD 1,41 USD 3,53 USD 7,05 USD 14,10 USD
Trader Joe's +4%
1,41 USD 1,41 USD 3,53 USD 7,05 USD 14,10 USD
Walmart +6%
1,44 USD 1,44 USD 3,60 USD 7,20 USD 14,40 USD
Carrefour +7%
1,46 USD 1,46 USD 3,65 USD 7,30 USD 14,60 USD
Żabka +23%
1,67 USD 1,67 USD 4,18 USD 8,35 USD 16,70 USD

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Contains allergens 3
Tree Nuts Birch Pollen-Related Oral Allergy Syndrome Nuts

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)

Calculate for portions:
(100 g)
Macronutrient Distribution 100 g
679 kcal
Protein 16g (9% kcal)
Fat 60.3g (80% kcal)
Carbs 18g (11% kcal)
Protein
16g
Fat
60.3g
Carbs
18g
Walnuts
Bio-Analysis Food Product

Walnuts

679 kcal B: 16g T: 60.3g W: 18g
Glycemic Load
IG 15 ŁG 3
Low
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 67 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
(100 g)
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (1.7)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 8 µU/mL 11 µU/mL 11 µU/mL 10 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 1.7) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
1.7 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
15
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (16 g), fat (60.3 g), and dietary fiber (6.5 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 11.5 g
Simple sugars: 2.6 g Slowing fiber: 6.5 g
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