nut seed · Serving 1 oz
Walnuts
Walnuts score a very good 79/100 on FoodScore. They are notable for their high protein and fiber content, along with a beneficial fat profile and numerous micronutrients.
79
Very good
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Fiber (6.7g)+8
- Protein (15.2g)+10
- Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Folate)+10
- Omega-3 (9g)+5
- Healthy fat profile+10
- Whole food (NOVA 1)+10
- Bonus cap (+35)-18
What brings the score down
Penalties- Saturated fat (6.1g)-6
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 654 kcal | — |
| Total fat | 65.2 g | 84% |
| Saturated fat | 6.1 g | 31% |
| Trans fat | 0 g | — |
| Fiber | 6.7 g | 24% |
| Protein | 15.2 g | 30% |
| Added sugar | 0 g | 0% |
| Sodium | 2 mg | 0% |
| Potassium | 441 mg | 9% |
| Calcium | 98 mg | 8% |
| Iron | 2.9 mg | 16% |
| Magnesium | 158 mg | 38% |
| Phosphorus | 346 mg | 28% |
| Zinc | 3.1 mg | 28% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 25 % | 25% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 9 g | — |
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Are walnuts good for you?
- Yes, walnuts are considered very good, scoring 79/100 on FoodScore. They provide significant protein (15.2g/100g), fiber (6.7g/100g), and essential micronutrients like iron and magnesium, contributing to a nutritious diet.
- Are walnuts good for weight loss?
- Walnuts can be a beneficial addition to a weight management plan. Their high protein and fiber content can promote satiety, helping to reduce overall calorie intake, despite their calorie density (654 calories/100g).
- Are walnuts good for diabetes?
- Walnuts can be a suitable food for individuals managing diabetes. They are low in added sugar and rich in fiber, which can help regulate blood sugar levels. Their healthy fat profile and protein content also contribute to satiety.
- Are walnuts ultra-processed?
- No, walnuts are not ultra-processed. With a NOVA class of 1, they are considered an unprocessed or minimally processed whole food, meaning they are consumed in their natural state or with minimal alterations.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.