Nutrients in 300 calories of Walnuts

English Walnuts (Juglans regia).

Weight per 300 Calories

Walnuts

46g

English Walnuts has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

84%

300 kcal ▼

Macro Nutrients

Walnuts

Energy300 kcal

10.3%

English Walnuts have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat30 g

31%

English Walnuts have 29.912844036697 g of Fat per 300 calories, which is 31% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.8 g

8.8%

English Walnuts have 2.8100917431193 g of Saturated Fat per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 34.17 g

260%

English Walnuts have 4.1651376146789 g of Omega 3 per 300 calories, which is 260% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 617.5 g

103%

English Walnuts have 17.473853211009 g of Omega 6 per 300 calories, which is 103% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

English Walnuts have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.3 g

4.84%

English Walnuts have 6.2889908256881 g of Carbohydrate per 300 calories, which is 4.84% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.2 g

1.65%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

English Walnuts have 1.197247706422 g of Sugars per 300 calories, which is 1.65% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.041 g

0.057%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

English Walnuts have 0.041284403669725 g of Fructose per 300 calories, which is 0.057% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.037 g

English Walnuts have 0.036697247706422 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.1 g

English Walnuts have 1.1146788990826 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.07 g

8.1%

English Walnuts have 3.0733944954128 g of Fiber per 300 calories, which is 8.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7 g

12.5%

English Walnuts have 6.9862385321101 g of Protein per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Walnuts

Vitamin A0.46 μg

0.051%

RAE, retinol activity equivalents

English Walnuts have 0.45871559633028 μg of Vitamin A per 300 calories, which is 0.051% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13%

Thiamine

English Walnuts have 0.15642201834862 mg of Vitamin B1 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.069 mg

5.3%

Riboflavin

English Walnuts have 0.068807339449541 mg of Vitamin B2 per 300 calories, which is 5.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.52 mg

3.23%

Niacin, nicotinic acid, niacinamide

English Walnuts have 0.51605504587156 mg of Vitamin B3 per 300 calories, which is 3.23% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.26 mg

5.23%

Pantothenic acid

English Walnuts have 0.26146788990826 mg of Vitamin B5 per 300 calories, which is 5.23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19%

Pyridoxine

English Walnuts have 0.24633027522936 mg of Vitamin B6 per 300 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B77.94 μg

26.5%

Biotin

English Walnuts have 7.9357798165138 μg of Vitamin B7 per 300 calories, which is 26.5% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B945 μg

11.2%

Folates and Folic Acid

English Walnuts have 44.954128440367 μg of Vitamin B9 per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

English Walnuts have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.6 mg

0.66%

Ascorbic acid

English Walnuts have 0.59633027522936 mg of Vitamin C per 300 calories, which is 0.66% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

English Walnuts have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.32 mg

2.14%

Tocopherols and Tocotrienols

English Walnuts have 0.32110091743119 mg of Vitamin E per 300 calories, which is 2.14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.24 μg

1.03%

Phytomenadione or phylloquinone

English Walnuts have 1.2385321100917 μg of Vitamin K per 300 calories, which is 1.03% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Walnuts

Calcium45 mg

4.5%

English Walnuts have 44.954128440367 mg of Calcium per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.73 mg

81%

English Walnuts have 0.72752293577982 mg of Copper per 300 calories, which is 81% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.33 mg

16.7%

English Walnuts have 1.3348623853211 mg of Iron per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium72.5 mg

17.3%

English Walnuts have 72.477064220183 mg of Magnesium per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.57 mg

68%

English Walnuts have 1.5660550458716 mg of Manganese per 300 calories, which is 68% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum9.63 μg

21.4%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

English Walnuts have 9.6330275229358 μg of Molybdenum per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus159 mg

22.7%

English Walnuts have 158.71559633028 mg of Phosphorus per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium202 mg

5.95%

English Walnuts have 202.29357798165 mg of Potassium per 300 calories, which is 5.95% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.25 μg

4.1%

English Walnuts have 2.2477064220183 μg of Selenium per 300 calories, which is 4.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.92 mg

0.061%

English Walnuts have 0.91743119266055 mg of Sodium per 300 calories, which is 0.061% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

13%

English Walnuts have 1.4174311926606 mg of Zinc per 300 calories, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.87 g

0.05%

English Walnuts have 1.8669724770642 g of Water per 300 calories, which is 0.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of English Walnuts:

300 calories of Walnuts is an excellent source of Vitamin B7.
It has a good amount of Vitamin B1, Vitamin B6 and Vitamin B9.
It also has some Vitamin B2, Vitamin B3 and Vitamin B5.
While 300 calories of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of English Walnuts:

300 calories of Walnuts has outstanding amounts of Copper.
It is an excellent source of Manganese, Molybdenum and Phosphorus.
It also has a good amount of Iron, Magnesium and Zinc.
This nut has some Calcium, Potassium and Selenium.
It has no Sodium.

Macronutrients in 300 calories of English Walnuts:

300 calories of Walnuts has outstanding amounts of Omega 3 and Omega 6.
It is an excellent source of Fat.
It also has a good amount of Saturated Fat, Fiber and Protein.
This nut has some Carbohydrate.
While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare English Walnuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Walnuts

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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