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Walnut Kernels
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Walnut Kernels

Walnut Kernels is a culinary and nutritional food item and associated with Walnuts and Nuts. Per 100 g, it provides an energy density of 650 kcal (2719.6 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 15.23 g of protein, 13.71 g of total carbohydrates (including 2.61 g of sugars), 65.21 g of total lipids, and 6.7 g of dietary fiber, alongside a water content of 4.07 g. The lipid fraction includes 6.12 g of saturated fatty acids, 8.93 g of monounsaturated fatty acids, and 47.17 g of polyunsaturated fatty acids. With respect to micronutrients, minerals, and vitamins, Walnut Kernels contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (98 mg), magnesium (158 mg), potassium (441 mg), phosphorus (346 mg), iron (2.91 mg), zinc (3.09 mg), selenium (4.9 µg), sodium (2 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, Walnut Kernels aligns well with dietary frameworks such as Omega-3 Rich Diet, Brain & Cognitive Support Diet, Mediterranean Diet, Ketogenic (Keto) Diet, and Heart-Healthy Diet. Walnut kernels are the premier nut source of plant omega-3 alpha-linolenic acid (ALA) and polyphenols, strongly supporting cognitive longevity and cardiovascular arterial health. It is classified as safe for consumption during pregnancy under standard food hygiene practices. In culinary practice, it can be incorporated across diverse meal preparations and paired with complementary protein, fiber, and micronutrient sources to optimize overall diet quality.
NUTRI-SCORE
A B C D E
9
🍃 ECO-SCORE
A B C D E
15/100
Base: 100g DASH Diet Heart Health Walnuts Nuts Vegan
Specification & Key Parameters
9 parameter
Parameter Value Parameter Value
Calories / 100g
650 kcal (2720 kJ)
Protein / 100g
15,2 g
Fat / 100g
65,2 g
Carbs / 100g
13,7 g
Fiber / 100g
0,0 g
Glycemic Index (GI)
IG 15
Glycemic Load (GL)
GL 8.2
Cena / 100g (Walmart)
$1.54
Woda / 100g
4,1 g
Prices calculated for Walmart
$1.54 / 100g
Walnut Kernels (100 g)
Specialist Verified
Kcal
650 kcal
Protein 16%
15.2 g
Fat 69%
65.2 g
Carbohydrates 15%
13.7 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 — Walnut Kernels

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

Cheapest Auchan
1,45 USD / 100 g
Calculate for portions:
(100 g)
Select supermarket chain
Calculate product cost by selected weight ( 100 g ) 1,45 USD
100 kcal 0,21 USD
20 g protein 1,90 USD
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Auchan Cheapest
1,45 USD 1,45 USD 3,63 USD 7,25 USD 14,50 USD
Netto +1%
1,46 USD 1,46 USD 3,65 USD 7,30 USD 14,60 USD
Biedronka +2%
1,48 USD 1,48 USD 3,70 USD 7,40 USD 14,80 USD
Aldi +3%
1,49 USD 1,49 USD 3,73 USD 7,45 USD 14,90 USD
Dino +3%
1,49 USD 1,49 USD 3,73 USD 7,45 USD 14,90 USD
Kaufland +3%
1,49 USD 1,49 USD 3,73 USD 7,45 USD 14,90 USD
Lidl +4%
1,51 USD 1,51 USD 3,78 USD 7,55 USD 15,10 USD
Rewe +4%
1,51 USD 1,51 USD 3,78 USD 7,55 USD 15,10 USD
Carrefour +7%
1,55 USD 1,55 USD 3,88 USD 7,75 USD 15,50 USD
Żabka +23%
1,78 USD 1,78 USD 4,45 USD 8,90 USD 17,80 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
703 kcal
Protein 15.2g (9% kcal)
Fat 65.2g (83% kcal)
Carbs 13.7g (8% kcal)
Protein
15.2g
Fat
65.2g
Carbs
13.7g
Walnut Kernels
Bio-Analysis Food Product

Walnut Kernels

703 kcal B: 15.2g T: 65.2g W: 13.7g
Glycemic Load
IG 15 ŁG 2
Low
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 44 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 (1.1)
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 10 µU/mL 10 µU/mL 9 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 1.1) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
1.1 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 (15.2 g), fat (65.2 g), and dietary fiber (6.7 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 7 g
Simple sugars: 2.6 g Slowing fiber: 6.7 g
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