Food Nutrient Profile - Walnuts

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Nutrients in 100 grams of Walnuts

English Walnuts (Juglans regia).
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Macros Ratio

Protein Fat Carbs
9%
84%
7%
100 g ▼

Macro Nutrients

Walnuts
Energy654 kcal
22.6%
English Walnuts provide 654kcal of Energy per 100 grams, meeting 22.6% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat65.2 g
67.2%
English Walnuts provide 65.2g of Fat per 100 grams, meeting 67.2% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat6.13 g
19%
English Walnuts provide 6.13g of Saturated Fat per 100 grams, meeting 19% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 39.1 g
568%
English Walnuts provide 9.1g of Omega 3 per 100 grams, meeting 568% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 638 g
224%
English Walnuts provide 38g of Omega 6 per 100 grams, meeting 224% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
English Walnuts provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate13.7 g
10.5%
English Walnuts provide 13.7g of Carbohydrate per 100 grams, meeting 10.5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.6 g
3.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
English Walnuts provide 2.6g of Sugars per 100 grams, meeting 3.6% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.09 g
0.12%
≤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 provide 0.09g of Fructose per 100 grams, meeting 0.12% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.08 g
%
English Walnuts provide 0.08g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose2.43 g
%
English Walnuts provide 2.43g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber6.7 g
17.6%
English Walnuts provide 6.7g of Fiber per 100 grams, meeting 17.6% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein15.2 g
27%
English Walnuts provide 15.2g of Protein per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Walnuts
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
English Walnuts provide 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.34 mg
28.4%
Thiamine
English Walnuts provide 0.34mg of Vitamin B1 per 100 grams, meeting 28.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.15 mg
11.5%
Riboflavin
English Walnuts provide 0.15mg of Vitamin B2 per 100 grams, meeting 11.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.13 mg
7.03%
Niacin, nicotinic acid, niacinamide
English Walnuts provide 1.13mg of Vitamin B3 per 100 grams, meeting 7.03% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.57 mg
11.4%
Pantothenic acid
English Walnuts provide 0.57mg of Vitamin B5 per 100 grams, meeting 11.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.54 mg
41.3%
Pyridoxine
English Walnuts provide 0.54mg of Vitamin B6 per 100 grams, meeting 41.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B717.3 μg
57.7%
Biotin
English Walnuts provide 17.3μg of Vitamin B7 per 100 grams, meeting 57.7% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B998 μg
24.5%
Folates and Folic Acid
English Walnuts provide 98μg of Vitamin B9 per 100 grams, meeting 24.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
English Walnuts provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C1.3 mg
1.44%
Ascorbic acid
English Walnuts provide 1.3mg of Vitamin C per 100 grams, meeting 1.44% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
English Walnuts provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.7 mg
4.67%
Tocopherols and Tocotrienols
English Walnuts provide 0.7mg of Vitamin E per 100 grams, meeting 4.67% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K2.7 μg
2.25%
Phytomenadione or phylloquinone
English Walnuts provide 2.7μg of Vitamin K per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Walnuts
Calcium98 mg
9.8%
English Walnuts provide 98mg of Calcium per 100 grams, meeting 9.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.6 mg
176%
English Walnuts provide 1.6mg of Copper per 100 grams, meeting 176% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.9 mg
36.4%
English Walnuts provide 2.9mg of Iron per 100 grams, meeting 36.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium158 mg
37.6%
English Walnuts provide 158mg of Magnesium per 100 grams, meeting 37.6% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese3.4 mg
148%
English Walnuts provide 3.4mg of Manganese per 100 grams, meeting 148% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum21 μg
46.7%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
English Walnuts provide 21μg of Molybdenum per 100 grams, meeting 46.7% of the Recommended Dietary Allowance (RDA) of 45μg for Men 19-50 years
Phosphorus346 mg
49.4%
English Walnuts provide 346mg of Phosphorus per 100 grams, meeting 49.4% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium441 mg
13%
English Walnuts provide 441mg of Potassium per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium4.9 μg
8.9%
English Walnuts provide 4.9μg of Selenium per 100 grams, meeting 8.9% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
English Walnuts provide 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc3.1 mg
28%
English Walnuts provide 3.1mg of Zinc per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water4.07 g
0.11%
English Walnuts provide 4.07g of Water per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Walnut Nutrition Facts: Key Nutrients in 100g of Walnuts

Discover the comprehensive nutrition data of English walnuts, including macro and micronutrients, in a 100g serving. Learn about the health benefits and nutritional value of walnuts.

When you enjoy 100 grams of English walnuts, you're treating your body to a powerhouse of essential vitamins. Here's a closer look at what these nuts offer:

Walnuts are not just about vitamins; they are also a treasure trove of essential minerals:

Beyond vitamins and minerals, walnuts offer a robust profile of macronutrients:

In summary, English walnuts are a nutrient-dense food that can significantly contribute to a balanced and healthy diet. Whether you're snacking on them raw, adding them to salads, or incorporating them into your favorite recipes, you're sure to benefit from their impressive array of vitamins, minerals, and macronutrients.

Frequently Asked Questions about Walnuts

What are the health benefits of Walnuts?

Walnuts are a great source of plant-based omega-3 fatty acids, which are important for heart health. They also contain antioxidants, fiber, and protein, making them a nutritious addition to a vegan diet. Eating walnuts may help lower cholesterol levels, reduce inflammation, and support brain health.

Are there any potential risks or side effects of consuming Walnuts?

Walnuts are a nutritious food with many health benefits, but consuming them in excessive amounts may lead to weight gain due to their high calorie content. Additionally, some people may be allergic to walnuts, so it's important to be cautious if you have a nut allergy. Moderation is key when including walnuts in your diet to avoid any potential risks or side effects.

Can I lose weight by eating more Walnuts?

Walnuts are a nutritious food that can be part of a healthy weight loss diet due to their high fiber and protein content. However, it's important to remember that weight loss ultimately comes down to creating a calorie deficit. Adding walnuts to your diet in moderation can be beneficial, but be mindful of portion sizes to avoid consuming excess calories. Incorporating a variety of whole plant foods and engaging in regular physical activity are key components of a successful weight loss plan.

Can I gain more muscles by eating more Walnuts if I train consistently?

Walnuts are a good source of plant-based protein and healthy fats, which can support muscle growth when combined with consistent training. However, it's important to include a variety of protein sources in your diet to ensure you're getting all essential amino acids needed for muscle building. Consider incorporating a mix of legumes, whole grains, nuts, seeds, and plant-based protein sources to support your muscle-building goals.

Can I eat Walnuts if I have diabetes?

Yes, walnuts can be a good option for individuals with diabetes as they are low in carbohydrates and high in healthy fats, fiber, and protein. They can help stabilize blood sugar levels and provide important nutrients like omega-3 fatty acids. Just be mindful of portion sizes as nuts are calorie-dense.

Can I consume Walnuts if I am on a Keto diet?

Yes, you can consume walnuts on a Keto diet. Walnuts are low in carbs and high in healthy fats, making them a great snack option for those following a ketogenic diet. Just be mindful of portion sizes as they are calorie-dense.

Can I eat Walnuts if I am on a low fat diet?

Yes, you can still include walnuts in moderation even if you are on a low-fat diet. While walnuts are high in fat, they are a good source of healthy fats such as omega-3 fatty acids. Just be mindful of portion sizes to ensure you are not consuming too much fat.

What is the environmental impact of producing Walnuts?

The environmental impact of producing walnuts is relatively low compared to animal agriculture. Walnut trees require less water and land compared to livestock farming, and they can help reduce soil erosion and improve soil health. However, it's important to consider factors such as transportation emissions and packaging when assessing the overall environmental impact of walnut production.




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