Food Info

Menu
Select from foods

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
9%
84%
7%
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
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
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%
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
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
Cholesterol0 mg
0%
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
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
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

Walnuts
Vitamin A0.46 μg
0.051%
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
Thiamine0.16 mg
13%
English Walnuts have 0.15642201834862 mg of Thiamine per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.069 mg
5.3%
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
Vitamin B30.52 mg
3.23%
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
Vitamin B60.25 mg
19%
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 B120 μg
0%
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
Vitamin C0.6 mg
0.66%
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
0%
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
Vitamin E0.32 mg
2.14%
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%
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
Folate45 μg
11.2%
English Walnuts have 44.954128440367 μg of Folate per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 400μg 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
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
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
Vitamins in 300 calories of English Walnuts:
300 calories of Walnuts has a good amount of Thiamine, Vitamin B6 and Folate. It has some Vitamin B2 and Vitamin B3. 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 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 Protein, Fiber and Saturated Fat. This nut has some Carbohydrate. The product has trace amounts of Sugars.



Compare English Walnuts with: