Food Info

Menu
Select from foods

Nutrients in 7 ounces of Walnuts

English Walnuts (Juglans regia).

Macros Ratio

Protein Fat Carbs
9%
84%
7%
7 oz ▼

Macro Nutrients

Walnuts
Energy1298 kcal
44.8%
English Walnuts have 1297.84011 kcal of Energy per 7 ounces, which is 44.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat129 g
133%
English Walnuts have 129.40696265 g of Fat per 7 ounces, which is 133% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein30.2 g
54%
English Walnuts have 30.22340195 g of Protein per 7 ounces, which is 54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate27.2 g
21%
English Walnuts have 27.20701515 g of Carbohydrate per 7 ounces, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.18 g
7.14%
English Walnuts have 5.17945365 g of Sugars per 7 ounces, which is 7.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber13.3 g
35%
English Walnuts have 13.2959155 g of Fiber per 7 ounces, which is 35% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat12 g
38%
English Walnuts have 12.15683259 g of Saturated Fat per 7 ounces, which is 38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 318 g
1126%
English Walnuts have 18.0189422 g of Omega 3 per 7 ounces, which is 1126% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 675.6 g
445%
English Walnuts have 75.594225245 g of Omega 6 per 7 ounces, which is 445% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water8.08 g
0.22%
English Walnuts have 8.07677255 g of Water per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Walnuts
Vitamin A2 μg
0.22%
English Walnuts have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.68 mg
56.4%
English Walnuts have 0.676702565 mg of Thiamine per 7 ounces, which is 56.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.3 mg
23%
English Walnuts have 0.29766975 mg of Vitamin B2 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B32.23 mg
14%
English Walnuts have 2.232523125 mg of Vitamin B3 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B61.07 mg
82%
English Walnuts have 1.065657705 mg of Vitamin B6 per 7 ounces, which is 82% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C2.58 mg
2.87%
English Walnuts have 2.5798045 mg of Vitamin C per 7 ounces, which is 2.87% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E1.4 mg
9.26%
English Walnuts have 1.3891255 mg of Vitamin E per 7 ounces, which is 9.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.36 μg
4.47%
English Walnuts have 5.3580555 μg of Vitamin K per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate194 μg
48.6%
English Walnuts have 194.47757 μg of Folate per 7 ounces, which is 48.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Walnuts
Calcium194 mg
19.4%
English Walnuts have 194.47757 mg of Calcium per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.15 mg
350%
English Walnuts have 3.14736149 mg of Copper per 7 ounces, which is 350% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron5.77 mg
72%
English Walnuts have 5.77479315 mg of Iron per 7 ounces, which is 72% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium314 mg
74.7%
English Walnuts have 313.54547 mg of Magnesium per 7 ounces, which is 74.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.77 mg
295%
English Walnuts have 6.77496351 mg of Manganese per 7 ounces, which is 295% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus687 mg
98%
English Walnuts have 686.62489 mg of Phosphorus per 7 ounces, which is 98% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium875 mg
25.7%
English Walnuts have 875.149065 mg of Potassium per 7 ounces, which is 25.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.72 μg
17.7%
English Walnuts have 9.7238785 μg of Selenium per 7 ounces, which is 17.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
English Walnuts have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.13 mg
55.7%
English Walnuts have 6.13199685 mg of Zinc per 7 ounces, which is 55.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 7 ounces of English Walnuts:
7 ounces of Walnuts has outstanding amounts of Vitamin B6.
It is an excellent source of Thiamine, Vitamin B2 and Folate. It also has a good amount of Vitamin B3 and Vitamin E. This nut has some Vitamin C and Vitamin K. It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 7 ounces of English Walnuts:
7 ounces of Walnuts has outstanding amounts of Copper, Manganese and Phosphorus.
It is an excellent source of Iron, Magnesium, Potassium and Zinc. It also has a good amount of Calcium and Selenium. It has no Sodium.
Macronutrients in 7 ounces of English Walnuts:
7 ounces of Walnuts has outstanding amounts of Fat, Omega 3 and Omega 6.
It is an excellent source of Protein, Carbohydrate, Fiber and Saturated Fat. It also has a good amount of Sugars.



Compare English Walnuts with: