Nutrients in 100 calories of Walnuts

English Walnuts (Juglans regia).

Weight per 100 Calories

Walnuts

15.3g

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

Macros Ratio

Protein Fat Carbs

84%

100 kcal ▼

Macro Nutrients

Walnuts

Energy100 kcal

3.45%

English Walnuts have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.97 g

10.3%

English Walnuts have 9.9709480122324 g of Fat per 100 calories, which is 10.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.94 g

2.93%

English Walnuts have 0.93669724770642 g of Saturated Fat per 100 calories, which is 2.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.4 g

86.8%

English Walnuts have 1.388379204893 g of Omega 3 per 100 calories, which is 86.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.82 g

34.3%

English Walnuts have 5.8246177370031 g of Omega 6 per 100 calories, which is 34.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

English Walnuts have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate2.1 g

1.6%

English Walnuts have 2.0963302752294 g of Carbohydrate per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.4 g

0.55%

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

English Walnuts have 0.39908256880734 g of Sugars per 100 calories, which is 0.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.014 g

0.019%

≤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 0.013761467889908 g of Fructose per 100 calories, which is 0.019% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.012 g

English Walnuts have 0.012232415902141 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.37 g

English Walnuts have 0.37155963302752 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.02 g

2.7%

English Walnuts have 1.0244648318043 g of Fiber per 100 calories, which is 2.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.33 g

4.16%

English Walnuts have 2.32874617737 g of Protein per 100 calories, which is 4.16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Walnuts

Vitamin A0.15 μg

0.017%

RAE, retinol activity equivalents

English Walnuts have 0.15290519877676 μg of Vitamin A per 100 calories, which is 0.017% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.052 mg

4.35%

Thiamine

English Walnuts have 0.052140672782875 mg of Vitamin B1 per 100 calories, which is 4.35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.023 mg

1.76%

Riboflavin

English Walnuts have 0.022935779816514 mg of Vitamin B2 per 100 calories, which is 1.76% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.17 mg

1.08%

Niacin, nicotinic acid, niacinamide

English Walnuts have 0.17201834862385 mg of Vitamin B3 per 100 calories, which is 1.08% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.087 mg

1.74%

Pantothenic acid

English Walnuts have 0.087155963302752 mg of Vitamin B5 per 100 calories, which is 1.74% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.082 mg

6.3%

Pyridoxine

English Walnuts have 0.082110091743119 mg of Vitamin B6 per 100 calories, which is 6.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B72.65 μg

8.8%

Biotin

English Walnuts have 2.6452599388379 μg of Vitamin B7 per 100 calories, which is 8.8% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B915 μg

3.75%

Folates and Folic Acid

English Walnuts have 14.984709480122 μg of Vitamin B9 per 100 calories, which is 3.75% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.2 mg

0.22%

Ascorbic acid

English Walnuts have 0.19877675840979 mg of Vitamin C per 100 calories, which is 0.22% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.11 mg

0.71%

Tocopherols and Tocotrienols

English Walnuts have 0.10703363914373 mg of Vitamin E per 100 calories, which is 0.71% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.41 μg

0.34%

Phytomenadione or phylloquinone

English Walnuts have 0.41284403669725 μg of Vitamin K per 100 calories, which is 0.34% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Walnuts

Calcium15 mg

1.5%

English Walnuts have 14.984709480122 mg of Calcium per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

27%

English Walnuts have 0.24250764525994 mg of Copper per 100 calories, which is 27% 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

Iron0.44 mg

5.56%

English Walnuts have 0.44495412844037 mg of Iron per 100 calories, which is 5.56% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.75%

English Walnuts have 24.159021406728 mg of Magnesium per 100 calories, which is 5.75% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

22.7%

English Walnuts have 0.52201834862385 mg of Manganese per 100 calories, which is 22.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum3.2 μg

7.14%

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

English Walnuts have 3.2110091743119 μg of Molybdenum per 100 calories, which is 7.14% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus53 mg

7.56%

English Walnuts have 52.905198776758 mg of Phosphorus per 100 calories, which is 7.56% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium67.4 mg

English Walnuts have 67.43119266055 mg of Potassium per 100 calories, which is 2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.75 μg

1.36%

English Walnuts have 0.74923547400612 μg of Selenium per 100 calories, which is 1.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.31 mg

0.02%

English Walnuts have 0.30581039755352 mg of Sodium per 100 calories, which is 0.02% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.47 mg

4.3%

English Walnuts have 0.47247706422018 mg of Zinc per 100 calories, which is 4.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.62 g

0.017%

English Walnuts have 0.62232415902141 g of Water per 100 calories, which is 0.017% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of English Walnuts:

100 calories of Walnuts has a good amount of Vitamin B7.
It has some Vitamin B1, Vitamin B6 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 100 calories of English Walnuts:

100 calories of Walnuts is an excellent source of Copper and Manganese.
It has a good amount of Molybdenum and Phosphorus.
It also has some Iron, Magnesium and Zinc.
While 100 calories of product has trace amounts of Calcium, Potassium and Selenium, it has no Sodium.

Macronutrients in 100 calories of English Walnuts:

100 calories of Walnuts has outstanding amounts of Omega 3.
It is an excellent source of Omega 6.
It also has a good amount of Fat.
This nut has some Saturated Fat, Fiber and Protein.
While 100 calories of product has trace amounts of Carbohydrate, it has no Sugars, Fructose, Glucose and Sucrose.

Compare English Walnuts with:

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

Food Info

Nutrients in 100 calories of Walnuts

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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