Nutrients in 100 grams of Walnuts

English Walnuts (Juglans regia).

Macros Ratio

Protein Fat Carbs

84%

100 g ▼

Macro Nutrients

Walnuts

Energy654 kcal

22.6%

English Walnuts have 654 kcal of Energy per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat65.2 g

67.2%

English Walnuts have 65.21 g of Fat per 100 grams, which is 67.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat6.13 g

19%

English Walnuts have 6.126 g of Saturated Fat per 100 grams, which is 19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 39.1 g

568%

English Walnuts have 9.08 g of Omega 3 per 100 grams, which is 568% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 638 g

224%

English Walnuts have 38.093 g of Omega 6 per 100 grams, which is 224% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate13.7 g

10.5%

English Walnuts have 13.71 g of Carbohydrate per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 130g per day 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 have 2.61 g of Sugars per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 72.5g per day 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 have 0.09 g of Fructose per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.08 g

English Walnuts have 0.08 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.43 g

English Walnuts have 2.43 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.7 g

17.6%

English Walnuts have 6.7 g of Fiber per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.2 g

27%

English Walnuts have 15.23 g of Protein per 100 grams, which is 27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Walnuts

Vitamin A1 μg

0.11%

RAE, retinol activity equivalents

English Walnuts have 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.34 mg

28.4%

Thiamine

English Walnuts have 0.341 mg of Vitamin B1 per 100 grams, which is 28.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.15 mg

11.5%

Riboflavin

English Walnuts have 0.15 mg of Vitamin B2 per 100 grams, which is 11.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B31.13 mg

7.03%

Niacin, nicotinic acid, niacinamide

English Walnuts have 1.125 mg of Vitamin B3 per 100 grams, which is 7.03% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.57 mg

11.4%

Pantothenic acid

English Walnuts have 0.57 mg of Vitamin B5 per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.54 mg

41.3%

Pyridoxine

English Walnuts have 0.537 mg of Vitamin B6 per 100 grams, which is 41.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B717.3 μg

57.7%

Biotin

English Walnuts have 17.3 μg of Vitamin B7 per 100 grams, which is 57.7% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B998 μg

24.5%

Folates and Folic Acid

English Walnuts have 98 μg of Vitamin B9 per 100 grams, which is 24.5% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C1.3 mg

1.44%

Ascorbic acid

English Walnuts have 1.3 mg of Vitamin C per 100 grams, which is 1.44% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E0.7 mg

4.67%

Tocopherols and Tocotrienols

English Walnuts have 0.7 mg of Vitamin E per 100 grams, which is 4.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.7 μg

2.25%

Phytomenadione or phylloquinone

English Walnuts have 2.7 μg of Vitamin K per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Walnuts

Calcium98 mg

9.8%

English Walnuts have 98 mg of Calcium per 100 grams, which is 9.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.6 mg

176%

English Walnuts have 1.586 mg of Copper per 100 grams, which is 176% 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

Iron2.9 mg

36.4%

English Walnuts have 2.91 mg of Iron per 100 grams, which is 36.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium158 mg

37.6%

English Walnuts have 158 mg of Magnesium per 100 grams, which is 37.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.4 mg

148%

English Walnuts have 3.414 mg of Manganese per 100 grams, which is 148% of the Recommended Dietary Allowance of 2.3mg per day 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 have 21 μg of Molybdenum per 100 grams, which is 46.7% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus346 mg

49.4%

English Walnuts have 346 mg of Phosphorus per 100 grams, which is 49.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium441 mg

13%

English Walnuts have 441 mg of Potassium per 100 grams, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.9 μg

8.9%

English Walnuts have 4.9 μg of Selenium per 100 grams, which is 8.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

English Walnuts have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.1 mg

28%

English Walnuts have 3.09 mg of Zinc per 100 grams, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water4.07 g

0.11%

English Walnuts have 4.07 g of Water per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of English Walnuts:
100 grams of Walnuts is an excellent source of Vitamin B1, Vitamin B6, Vitamin B7 and Vitamin B9. It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5. It also has some Vitamin E. While 100 grams of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of English Walnuts:
100 grams of Walnuts has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Molybdenum, Phosphorus and Zinc. It also has a good amount of Calcium, Potassium and Selenium. It has no Sodium.

Macronutrients in 100 grams of English Walnuts:
100 grams of Walnuts has outstanding amounts of Omega 3 and Omega 6.
It is an excellent source of Fat and Protein. It also has a good amount of Saturated Fat, Carbohydrate and Fiber. This nut has some Sugars. It has no Fructose, Glucose and Sucrose.

Compare English Walnuts with:

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Food Info

Nutrients in 100 grams of Walnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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