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Walnut Butter

Walnut Butter

Everyday

Walnut butter is a spread made from ground walnuts, offering a rich, distinctive flavor and creamy texture. As a nut butter, it provides a good source of healthy fats, plant-based protein, and fiber, along with various vitamins and minerals. Compared to other nut butters, walnut butter has a more pronounced, slightly bitter flavor profile and a higher concentration of omega-3 fatty acids.

Macro Impact

A 2 tbsp serving contains 209 calories, 5g protein, 4g carbs, and 20g fat.

Calorie Burn

How long would it take to burn off 209 calories?
Walking3.5 mph, moderate pace
49 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size2 tbsp (32 g)
Amount per serving
Calories209
% Daily Value*
Total Fat20g
26%
Saturated Fat2g
10%
Trans Fat0g
Polyunsaturated Fat15g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium50mg
2%
Total Carbohydrate4g
1%
Dietary Fiber2g
7%
Total Sugars1.0g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium31mg
2%
Iron0.9mg
5%
Potassium141mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
2 / 28 g
7%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
20 / 78 g
26%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
15 / 23 g
65%
Saturated
2 / 23 g
9%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
3 / 5 g
62%
Omega 6
12 / 19 g
65%
Omega 9
3 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
12%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
15%
Tryptophan
0 / 0 g
18%
Valine
0 / 2 g
11%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
0 / 2 mcg
0%
Folate
31 / 400 mcg
8%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
31 / 1k mg
3%
Copper
1 / 1 mg
57%
Iron
1 / 13 mg
7%
Magnesium
51 / 370 mg
14%
Manganese
1 / 2 mg
53%
Phosphorous
111 / 700 mg
16%
Potassium
141 / 3k mg
5%
Selenium
2 / 55 mcg
3%
Sodium
50 / 2.3k mg
2%
Zinc
1 / 10 mg
10%
Chromium
1 / 30 mcg
3%
Molybdenum
2 / 45 mcg
4%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
3 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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