17 Fit Food calories Nuts and seeds
Walnuts calories and nutrition facts
Per 100 g: 654 kcal — 15 g protein, 65 g fat and 14 g carbs.
Walnuts are mostly fat, at around 654 kcal per 100 g, so a 30 g handful is a real entry rather than a garnish. They’re rich in manganese and copper. In Britain they go into coffee and walnut cake and Waldorf salad, and pickled walnuts are a Christmas tradition with cold meats and cheese.
- High in fibre
- Salt-free
- High in manganese
- High in copper
- Protein 9%
- Fat 83%
- Carbs 8%
In everyday portions
- Typical serving · 30 g 196 kcal
- 100 kcal is 15 g this much of it gives 100 kcal
- 20 g of protein is 135 g this much to eat for 20 g of protein
- Energy density High 6.5 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 654 kcal 33%
- Protein 15 g 30%
- Fat 65 g 93%
- Carbs including fibre 14 g 5%
- Fibre 6.7 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 9%
- Fat 83%
- Carbs 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.7 mg 6%
- Vitamin K 2.7 µg 4%
- Vitamin C 1.3 mg 2%
- Vitamin B1 (thiamin) 0.341 mg 31%
- Vitamin B2 (riboflavin) 0.15 mg 11%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 0.57 mg 9%
- Vitamin B6 0.537 mg 38%
- Folate (B9) 98 µg 49%
- Vitamin B12 0 µg 0%
- Choline 39.2 mg
Minerals
- Potassium 441 mg 22%
- Calcium 98 mg 12%
- Phosphorus 346 mg 49%
- Magnesium 158 mg 42%
- Iron 2.9 mg 21%
- Zinc 3.1 mg 31%
- Copper 1.6 mg 159%
- Manganese 3.4 mg 171%
- Selenium 4.9 µg 9%
- Iodine 3 µg 2%
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Salt-free
- High in manganese
- High in copper
- High in phosphorus
- High in folate
- High in magnesium
- High in vitamin B6
- High in vitamin B1
- High in zinc
- Source of potassium
- Source of iron
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 84% More calories than 84% of nuts and seeds.
- 76% More manganese than 76% of nuts and seeds.
- 78% More folate than 78% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Pine nuts 673 kcal
- Hazelnuts 628 kcal
- Sesame seeds 573 kcal
- Sunflower seeds 584 kcal
- Almonds 579 kcal
- Peanut butter 588 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.