Walnuts, raw
Checked by us One serving: 30 g · 204 kcal
Lots of omega-3: ALA.
Nothing to watch for most people.
Worth knowing for some people: choking risk under age 4; nickel for people who are sensitised.
Good for
How we counted this
What one serving (30 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
2,724 mg in one serving: 170% of the 1,600 mg a day men need, 248% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
21 more nutrients below “a lot”
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.2 mg in one serving: 15% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Some
Magnesium
Your muscles and nerves need it to work.
Learn more
42.7 mg in one serving: 11% of the 400 mg a day men need, 14% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
4.37 g in one serving: 8% of the 56 g a day men need, 10% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.83 mg in one serving: 8% of the 11 mg a day men need, 10% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
1.19 mg in one serving: 7% of the 16 mg a day men need, 9% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
29.4 µg in one serving: 7% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.07 mg in one serving: 6% of the 1.2 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.56 g in one serving: 4% of the 38 g a day men need, 6% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
127 mg in one serving: 4% of the 3,400 mg a day men need, 5% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.67 mg in one serving: 8% of the 8 mg a day men need, 4% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Selenium
Your thyroid uses it to make its hormones.
Learn more
1.47 µg in one serving: 3% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
26.5 mg in one serving: 3% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
11.8 mg in one serving: 2% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.21 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.39 mg in one serving: under 1% of the 90 mg a day men need, 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.51 µg in one serving: under 1% of the 120 µg a day men need, 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0.3 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Nickel
Nothing to watchYou’d need about 6 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 113 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 240 g a day would reach the limit.
Why this rating: Eating it daily comes to 30 g a day, which stays within the 180 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 242 g of walnuts in one day would reach it (FDA mean 3,764 ppb, all 22 samples detected). A 30 g serving carries 113 µg, 12% of the TDI, and adds 51% to the median European adult background intake of 3.16 µg/kg body weight/day (221 µg/day at 70 kg; 41-80% across the survey range of 2.02-3.92), short of doubling it.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Aflatoxins
Nothing to watchYou’d need about 6 servings a day, every day, of this food alone to double the aflatoxins an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1.2–18% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0 µg (AFB1, lower bound)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe limit is set for aflatoxin B1 (EFSA 2020 benchmark dose lower limit (BMDL10) of 0.4 µg/kg body weight/day), so no grams figure is given. Judged by what a serving adds to average intake: 30 g gives 2.8 ng (lower bound) to 14.3 ng (upper bound), 0.040-0.204 ng/kg body weight/day, which is 8-18% on EFSA's lower-bound adult mean exposures and 6-15% on the upper-bound ones, short of doubling. 96% of 1,092 European results were left-censored (mean 0.0939 µg/kg at the lower bound, 0.4765 at the upper).
Checked for aluminum, cadmium and lead: fine at normal amounts.
Aluminum
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 36.9 µg
How we got this
57,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable weekly intake (TWI) for aluminium is 1 mg/kg body weight/week, 70,000 µg a week for 70 kg. Eaten alone, about 56,900 g of walnuts a week would reach it, using the highest of four annual CFIA means (1.23 ppm, range 0.571-1.23; 27 imported samples, all positive). A 30 g serving a day is 258 µg a week, 0.4% of the TWI.
Cadmium
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0 µg
How we got this
A serving a day adds 0% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,800,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 210 g a week, which stays within the 540,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.016% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.01 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe limit is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day), so no grams figure is given. Only 1 of 22 FDA samples had detectable lead (maximum 5.6 ppb), giving a lower-bound mean of 0.25 µg/kg; 30 g carries 0.0075 µg. If the 21 non-detects sat at the 4 ppb reporting limit, the mean would be about 4.1 µg/kg, 0.12 µg a day, 0.4% of the BMDL01.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
For some people
Health Canada: nuts are not safe for children younger than four years (whole or in pieces).
Flagged for people with a nickel contact allergy: EFSA's 2020 lowest-observed-adverse-effect level (LOAEL) is 4.3 µg Ni/kg body weight (301 µg at 70 kg) for eczematous flare-ups after a single oral dose. A 30 g serving of walnuts carries 113 µg, 1.6 µg/kg body weight: a margin of 2.7 to the LOAEL, where EFSA treats a margin of 30 or more as low concern. About 80 g would reach the LOAEL itself.
Measured, not rated: 18.6 mg oxalate
Learn more
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
How we got this
Not rated, for calcium-oxalate stone formers: the only figure is a patient-foundation list (Oxalosis and Hyperoxaluria Foundation, February 2024), 62 mg oxalate per 100 g, with no stated method. A 30 g serving is 18.6 mg, which the list's own bands call a low-oxalate portion (under 25 mg).
Oxalosis and Hyperoxaluria Foundation. Oxalate list (022724), 2024 · grade B
Worth knowing
No limit applies, so none is rated.
Sugar
0.8 g of sugar in a 30 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Phytate, as the source gives it: phytate (InsP6) (phytic acid) 316.8 mg/100 g; IP5 89.9, IP4 10.0, IP3 0.84 mg/100 g mg phytate (InsP6)/100 g edible portion (edible portion, raw (converted by the database from micromoles/g with MW 660.04)) · Bennett 2025 · grade B
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Context only: the dataset holds total arsenic as context; inorganic arsenic was not measured in walnuts. No grams figure.
Shown as context, not rated: ochratoxin A was detected in none of 5 CFIA samples (2012-2018 and 2019-22 surveys), too few to rate or to give a contribution figure; EFSA's 2020 benchmark dose lower limit (BMDL10) is 14.5 µg/kg body weight/day.
Context only (pesticide residues are not scored). No residue above a limit in 92 screened samples; glyphosate acceptable daily intake (ADI) 0.5 mg/kg body weight/day (EFSA 2023) is 35 mg a day for an adult, so one positive at 0.029 ppm is not a concern.
Context only: no walnut sample positive; the three positives were two sesame seed samples and one melon seed sample.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 30 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More omega-3: ALA
Chia seeds and chia seeds, ground5,349 mg in 30 g (this food: 2,724 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other snacks or toppings we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Chia seeds, ground- More omega-3: ALA (5,349 mg vs 2,724 mg)
- More selenium (16.6 µg vs 1.47 µg)
- More fibre (10.3 g vs 1.56 g)
Pumpkin seeds- More magnesium (150 mg vs 42.7 mg)
- More niacin (4.38 mg vs 1.19 mg)
- More iron (2.51 mg vs 0.67 mg)
- Less omega-3: ALA (36 mg vs 2,724 mg)
- Less vitamin B6 (0.04 mg vs 0.2 mg)
- Chia seeds
- More omega-3: ALA (5,349 mg vs 2,724 mg)
- More selenium (16.6 µg vs 1.47 µg)
- More fibre (10.3 g vs 1.56 g)
- Less vitamin B6 (0.06 mg vs 0.2 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Chia seeds, ground
- 146 kcal in 30 g (this food: 204)
- More fibre (10.3 g vs 1.56 g)
- More omega-3: ALA (5,349 mg vs 2,724 mg)
- More selenium (16.6 µg vs 1.47 µg)
- Pumpkin seeds
- 154 kcal in 30 g (this food: 204)
- More magnesium (150 mg vs 42.7 mg)
- More niacin (4.38 mg vs 1.19 mg)
- More iron (2.51 mg vs 0.67 mg)
- Less omega-3: ALA (36 mg vs 2,724 mg)
- Less vitamin B6 (0.04 mg vs 0.2 mg)
Cashews, raw- 160 kcal in 30 g (this food: 204)
- Less omega-3: ALA (18.6 mg vs 2,724 mg)
None of the 18 other snacks or toppings we could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Flaxseed, ground (Cyanogenic glycosides: go easy).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Walnuts, English, shelled, raw
How the serving was set: 30 g shelled (Health Canada TRA O.1, nuts and seeds not for use as snacks: whole, chopped, sliced, slivered or ground)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 9.08 g | 2.72 g | 1.34 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Calcium | 88.26 mg | 26.48 mg | 13 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 94 mg | 28.2 mg | 13.85 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| 98 mg | 29.4 mg | 14.44 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2590 | C | |
| Carbohydrate | 10.91 g | 3.27 g | 1.61 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Choline | 39.2 mg | 11.76 mg | 5.78 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Energy | 678.664 kcal | 203.6 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 654 kcal | 196.2 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #170187 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Fat | 69.74 g | 20.92 g | 10.28 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 68.5 g | 20.55 g | 10.09 g | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Fatty acids, total saturated | 6.054 g | 1.82 g | 0.89 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Fibre | 5.21 g | 1.56 g | 0.77 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Folate | 98 µg | 29.4 µg | 14.44 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 66 µg | 19.8 µg | 9.72 µg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Iron | 2.235 mg | 0.67 mg | 0.33 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 2.9 mg | 0.87 mg | 0.43 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Magnesium | 142.4 mg | 42.72 mg | 20.98 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 160 mg | 48 mg | 23.58 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Niacin (B3, niacin equivalents) | 3.958 mg | 1.19 mg | 0.58 mg | listed used | Canadian Nutrient File 2026 #2590 | C |
| Phosphorus | 365.1 mg | 109.53 mg | 53.8 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 380 mg | 114 mg | 55.99 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Potassium | 423.5 mg | 127.05 mg | 62.4 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 450 mg | 135 mg | 66.31 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Protein | 14.564 g | 4.37 g | 2.15 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 14.7 g | 4.41 g | 2.17 g | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Riboflavin (B2) | 0.15 mg | 0.05 mg | 0.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 0.14 mg | 0.04 mg | 0.02 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Selenium | 4.9 µg | 1.47 µg | 0.72 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 3 µg | 0.9 µg | 0.44 µg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Sodium | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 7 mg | 2.1 mg | 1.03 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Sugars | 2.61 g | 0.78 g | 0.38 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 2.6 g | 0.78 g | 0.38 g | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Thiamin (B1) | 0.23 mg | 0.07 mg | 0.03 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 0.4 mg | 0.12 mg | 0.06 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Vitamin A | 1 µg | 0.3 µg | 0.15 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Vitamin B6 | 0.66 mg | 0.2 mg | 0.1 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 0.67 mg | 0.2 mg | 0.1 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Vitamin C | 1.3 mg | 0.39 mg | 0.19 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Vitamin E | 0.7 mg | 0.21 mg | 0.1 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 3.85 mg | 1.16 mg | 0.57 mg | second database · not used · 5.5× | UK food tables (CoFID 2021) #14-879 | C | |
| Vitamin K1 | 1.7 µg | 0.51 µg | 0.25 µg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Water | 3.145 g | 0.94 g | 0.46 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 2.8 g | 0.84 g | 0.41 g | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Zinc | 2.76 mg | 0.83 mg | 0.41 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 2.7 mg | 0.81 mg | 0.4 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 12 µg | 3.6 µg | 1.77 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Copper | 1.206 mg | 0.36 mg | 0.18 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 1.34 mg | 0.4 mg | 0.2 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Energy (Atwater general) | 729.556 kcal | 218.87 kcal | 107.5 kcal | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Energy (Atwater specific) | 678.664 kcal | 203.6 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Nitrogen | 2.748 g | 0.82 g | 0.4 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Ash | 1.641 g | 0.49 g | 0.24 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Starch | 0.06 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Sucrose | 2.43 g | 0.73 g | 0.36 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Glucose | 0.08 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Fructose | 0.09 g | 0.03 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Energy | 2,738 kj | 821.4 kj | 403.44 kj | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Molybdenum, Mo | 21 µg | 6.3 µg | 3.09 µg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Vitamin A, IU | 20 iu | 6 iu | 2.95 iu | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Tocopherol, beta | 0.15 mg | 0.05 mg | 0.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Tocopherol, gamma | 20.83 mg | 6.25 mg | 3.07 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Tocopherol, delta | 1.89 mg | 0.57 mg | 0.28 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Biotin | 17.28 µg | 5.18 µg | 2.55 µg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Folate, food | 98 µg | 29.4 µg | 14.44 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Folate, DFE | 98 µg | 29.4 µg | 14.44 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Betaine | 0.3 mg | 0.09 mg | 0.04 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Tryptophan | 0.127 g | 0.04 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Threonine | 0.443 g | 0.13 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Isoleucine | 0.52 g | 0.16 g | 0.08 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Leucine | 0.997 g | 0.3 g | 0.15 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Lysine | 0.38 g | 0.11 g | 0.06 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Methionine | 0.19 g | 0.06 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Cystine | 0.208 g | 0.06 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Phenylalanine | 0.607 g | 0.18 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Tyrosine | 0.43 g | 0.13 g | 0.06 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Valine | 0.597 g | 0.18 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Arginine | 2.02 g | 0.61 g | 0.3 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Histidine | 0.343 g | 0.1 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Alanine | 0.59 g | 0.18 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Aspartic acid | 1.293 g | 0.39 g | 0.19 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Glutamic acid | 2.987 g | 0.9 g | 0.44 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Glycine | 0.69 g | 0.21 g | 0.1 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Proline | 0.78 g | 0.23 g | 0.11 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Serine | 0.78 g | 0.23 g | 0.11 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Hydroxyproline | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Cysteine | 0.377 g | 0.11 g | 0.06 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 16:0 | 4.404 g | 1.32 g | 0.65 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 18:0 | 1.659 g | 0.5 g | 0.24 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 20:0 | 0.063 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| MUFA 18:1 | 8.799 g | 2.64 g | 1.3 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 18:2 | 38.093 g | 11.43 g | 5.61 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 18:3 | 9.08 g | 2.72 g | 1.34 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| MUFA 20:1 | 0.134 g | 0.04 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Stigmasterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Campesterol | 5 mg | 1.5 mg | 0.74 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Beta-sitosterol | 87 mg | 26.1 mg | 12.82 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Fatty acids, total monounsaturated | 9.625 g | 2.89 g | 1.42 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| Fatty acids, total polyunsaturated | 49.331 g | 14.8 g | 7.27 g | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 17:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 24:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| SFA 13:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Lactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Lutein + zeaxanthin | 9 µg | 2.7 µg | 1.33 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| Manganese | 2.995 mg | 0.9 mg | 0.44 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 3.4 mg | 1.02 mg | 0.5 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Niacin (B3, preformed) | 1.218 mg | 0.37 mg | 0.18 mg | listed used | US food database (USDA Foundation Foods) #2346394 | C |
| 1.2 mg | 0.36 mg | 0.18 mg | second database · not used | UK food tables (CoFID 2021) #14-879 | C | |
| Pantothenic acid (B5) | 0.57 mg | 0.17 mg | 0.08 mg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 1.6 mg | 0.48 mg | 0.24 mg | second database · not used · 2.8× | UK food tables (CoFID 2021) #14-879 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170187 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-879 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aflatoxins · Nothing to watch: doesn’t double average intake · No cap: no safe limit is set for aflatoxin B1 (EFSA 2020 benchmark dose lower limit (BMDL10) of 0.4 µg/kg body weight/day), so no grams figure is given. Judged by what a serving adds to average intake: 30 g gives 2.8 ng (lower bound) to 14.3 ng (upper bound), 0.040-0.204 ng/kg body weight/day, which is 8-18% on EFSA's lower-bound adult mean exposures and 6-15% on the upper-bound ones, short of doubling. 96% of 1,092 European results were left-censored (mean 0.0939 µg/kg at the lower bound, 0.4765 at the upper). · EFSA 2020 · A
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's tolerable weekly intake (TWI) for aluminium is 1 mg/kg body weight/week, 70,000 µg a week for 70 kg. Eaten alone, about 56,900 g of walnuts a week would reach it, using the highest of four annual CFIA means (1.23 ppm, range 0.571-1.23; 27 imported samples, all positive). A 30 g serving a day is 258 µg a week, 0.4% of the TWI. · CFIA chemical residue monitoring (2016–2023) · A
- Arsenic, all forms · Context · Context only: the dataset holds total arsenic as context; inorganic arsenic was not measured in walnuts. No grams figure. · US FDA Total Diet Study (2018–2020) · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.016% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Choking risk under age 4 · Worth knowing · Health Canada: nuts are not safe for children younger than four years (whole or in pieces). · Health Canada, Nutrition for Healthy Term Infants: Recommendations… · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe limit is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day), so no grams figure is given. Only 1 of 22 FDA samples had detectable lead (maximum 5.6 ppb), giving a lower-bound mean of 0.25 µg/kg; 30 g carries 0.0075 µg. If the 21 non-detects sat at the 4 ppb reporting limit, the mean would be about 4.1 µg/kg, 0.12 µg a day, 0.4% of the BMDL01. · US FDA Total Diet Study (2018–2020) · A
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 242 g of walnuts in one day would reach it (FDA mean 3,764 ppb, all 22 samples detected). A 30 g serving carries 113 µg, 12% of the TDI, and adds 51% to the median European adult background intake of 3.16 µg/kg body weight/day (221 µg/day at 70 kg; 41-80% across the survey range of 2.02-3.92), short of doubling it. · US FDA Total Diet Study (2018–2020) · A
- Nickel for people who are sensitised · Worth knowing · Flagged for people with a nickel contact allergy: EFSA's 2020 lowest-observed-adverse-effect level (LOAEL) is 4.3 µg Ni/kg body weight (301 µg at 70 kg) for eczematous flare-ups after a single oral dose. A 30 g serving of walnuts carries 113 µg, 1.6 µg/kg body weight: a margin of 2.7 to the LOAEL, where EFSA treats a margin of 30 or more as low concern. About 80 g would reach the LOAEL itself. · EFSA 2020 · A
- Ochratoxin A · Context · Shown as context, not rated: ochratoxin A was detected in none of 5 CFIA samples (2012-2018 and 2019-22 surveys), too few to rate or to give a contribution figure; EFSA's 2020 benchmark dose lower limit (BMDL10) is 14.5 µg/kg body weight/day. · CFIA ochratoxin A survey (2012–2022) · B
- Oxalate for kidney-stone formers · Not rated yet · Not rated, for calcium-oxalate stone formers: the only figure is a patient-foundation list (Oxalosis and Hyperoxaluria Foundation, February 2024), 62 mg oxalate per 100 g, with no stated method. A 30 g serving is 18.6 mg, which the list's own bands call a low-oxalate portion (under 25 mg). · Oxalosis and Hyperoxaluria Foundation 2024 · B
- Pesticide residues · Context · Context only (pesticide residues are not scored). No residue above a limit in 92 screened samples; glyphosate acceptable daily intake (ADI) 0.5 mg/kg body weight/day (EFSA 2023) is 35 mg a day for an adult, so one positive at 0.029 ppm is not a concern. · CFIA chemical residue monitoring (2016–2023) · A
- Salmonella · Context · Context only: no walnut sample positive; the three positives were two sesame seed samples and one melon seed sample. · FSAI 2012 · B
- Tree nut allergy · Worth knowing · Walnuts are a Health Canada priority tree nut allergen: flagged for people with a tree nut allergy (some are allergic to more than one tree nut). · Health Canada, Tree Nuts - Priority food allergens · A
Oxalate, phytate and gut-tolerance measurements
- fodmap fructan: 0.66 ± 0.11 % of dry weight; 0.37 ± 0.06 g/100 g fresh weight; 0.10 g per 28 g portion g/100 g fresh weight · fresh weight (as bought, water and fat combined 44%) · walnut, as sold; sample defatted with petroleum ether before assay (fat above 10%) · grade A · Ferjancic 2024
- fodmap gos: raffinose 0.0870 + stachyose 0.0470 g/100 g (sum is arithmetic) g/100 g (as in the table) · not stated (shelled dried walnuts, as analysed) · walnuts, shelled, dried · grade A · Natale 2025
- oxalate total: 62 mg/100 g · not stated (list gives 'avg oxalate per 100 g') · walnuts, raw or roasted · grade B · Oxalosis and Hyperoxaluria Foundation 2024
- phytate: phytate (InsP6) (phytic acid) 316.8 mg/100 g; IP5 89.9, IP4 10.0, IP3 0.84 mg/100 g mg phytate (InsP6)/100 g edible portion · edible portion, raw (converted by the database from micromoles/g with MW 660.04) · walnuts, raw, no heat treatment (Juglans regia, US) · grade B · Bennett 2025
Sources
- Bennett G, Zhang L, Traka M (2025). Food & Nutrition NBRI Update to FAO/INFOODS Global Food Composition Database for Phytate (PhyFoodComp). Zenodo · doi:10.5281/zenodo.17658877
bennett-2025-phyfoodcomp· secondary source · CC BY-NC 4.0 - CFIA, National Chemical Residue Monitoring Program, Annex B results summaries 2016-17 to 2022-23, Table B-1 domestic and B-2 imported (open.canada.ca datasets 95a14ca0, c87af563, a2ea8989, 9e5211c8, a5cb7c3c, 6567ac46, cf149850); positives-only means, no detection limits stated; pooled by us
cfia-ncrmp-annex-b-2016-2023· dataset · Government of Canada terms (Crown copyright) - CFIA, Food Safety Action Plan Targeted Survey - Ochratoxin A in Selected Foods, 2012-2018 and 2019-2022
cfia-ota-2012-2022· dataset · Open Government Licence - Canada 2.0 (as for the other CFIA datasets; not checked on this page) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - EFSA (2020) Annexes to the risk assessment of aflatoxins in food, Annex B (occurrence tables), Zenodo · doi:10.5281/zenodo.3607186
efsa-2020-aflatoxins-annex· dataset · CC BY 4.0 - EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi:10.2903/j.efsa.2020.6268 · doi.org
efsa-2020-nickel· full text read · CC BY (EFSA Journal) - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B, Korosec M, Kocevar Baloh A, Bertoncelj J. Fructan content in most commonly consumed Slovenian foods and estimation of daily fructan consumption. Front Nutr 2024;11:1446771. · doi:10.3389/fnut.2024.1446771 · PMID 39155934
ferjancic-2024-fnut· full text read · CC BY 4.0 - Food Safety Authority of Ireland, Bacteriological and Chemical Safety of Ready-to-Eat Dried Seeds and Ready-to-Eat Nuts (10NS1), August 2012
fsai-10ns1-2012· full text read · unknown - Health Canada, Nutrition for Healthy Term Infants: Recommendations from Six to 24 Months
hc-infant-nutrition-6-24-months· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Tree Nuts - Priority food allergens
hc-tree-nuts-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Natale A, Fiori F, Turati F, La Vecchia C, Parpinel M, Rossi M, et al. Quantification of naturally occurring prebiotics in selected foods. Nutrients 2025;17(4):683. · doi:10.3390/nu17040683 · PMID 40005011
natale-2025-nutrients· full text read · CC BY 4.0 - Oxalosis and Hyperoxaluria Foundation. Oxalate list (022724), 2024
ohf-oxalate-list-2024· full text read · copyright OHF
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.