Nuts and SeedsTree nuts

Walnuts Nutrition Facts

Walnuts are a nut or seed food whose intact, roasted, ground, or butter form changes texture and nutrient accessibility. They provide protein, dietary fiber, monounsaturated fat, and polyunsaturated fat.

Calories730

Protein14.6 g

Carbs10.9 g

Fat69.7 g

ProteinCarbsFat

Nutrition for 100 g

Calories730 kcal

Protein14.6 g

Total Fat69.7 g

Carbohydrates10.9 g

Fiber5.2 g

Sodium0 mg

Total Sugars2.61 g

Source: USDA FoodData Central, record 2346394

Nutrients

Full nutrient profile

Proximates

Water3.145 g

Nitrogen2.748 g

Protein14.5644 g

Total lipid (fat)69.74 g

Ash1.641 g

Carbohydrates

Carbohydrate, by difference10.9096 g

Fiber, total dietary5.21 g

Sugars, Total2.61 g

Starch0.06 g

Fructose0.09 g

Lactose0 g

Sucrose2.43 g

Glucose0.08 g

Maltose0 g

Minerals

Calcium, Ca88.26 mg

Iron, Fe2.235 mg

Magnesium, Mg142.4 mg

Phosphorus, P365.1 mg

Potassium, K423.5 mg

Sodium, Na0 mg

Zinc, Zn2.76 mg

Copper, Cu1.206 mg

Manganese, Mn2.995 mg

Molybdenum, Mo21 ug

Selenium, Se4.9 ug

Vitamins and other components

Thiamin0.23 mg

Niacin1.218 mg

Vitamin B-60.6603 mg

Biotin17.28 ug

Vitamin K (phylloquinone)1.7 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Tocopherol, beta0.15 mg

Tocopherol, gamma20.83 mg

Vitamin E (alpha-tocopherol)0.7 mg

Tocopherol, delta1.89 mg

Choline, total39.2 mg

Folate, DFE98 ug

Betaine0.3 mg

Folate, food98 ug

Vitamin D (D2 + D3), International Units0 iu

Vitamin D (D2 + D3)0 ug

Retinol0 ug

Vitamin B-120 ug

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Lutein + zeaxanthin9 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Vitamin A, RAE1 ug

Carotene, beta12 ug

Carotene, alpha0 ug

Vitamin A, IU20 iu

Vitamin C, total ascorbic acid1.3 mg

Riboflavin0.15 mg

Folate, total98 ug

Pantothenic acid0.57 mg

Folic acid0 ug

Lipids

Fatty acids, total saturated6.054 g

Fatty acids, total monounsaturated9.625 g

Fatty acids, total polyunsaturated49.331 g

SFA 4:00 g

SFA 6:00 g

PUFA 18:238.093 g

PUFA 18:39.08 g

PUFA 18:40 g

Stigmasterol0 mg

Beta-sitosterol87 mg

Campesterol5 mg

Cholesterol0 mg

PUFA 22:6 n-3 (DHA)0 g

SFA 22:00 g

MUFA 14:10 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

SFA 17:00 g

SFA 24:00 g

MUFA 24:1 c0 g

PUFA 20:40 g

SFA 16:04.404 g

SFA 18:01.659 g

SFA 20:00.063 g

MUFA 18:18.799 g

MUFA 20:10.134 g

MUFA 22:10 g

SFA 15:00 g

PUFA 20:2 n-6 c,c0 g

PUFA 20:30 g

SFA 13:00 g

SFA 10:00 g

Amino acids

Tryptophan0.1267 g

Threonine0.4433 g

Isoleucine0.52 g

Leucine0.9967 g

Lysine0.38 g

Methionine0.19 g

Phenylalanine0.6067 g

Tyrosine0.43 g

Valine0.5967 g

Arginine2.02 g

Histidine0.3433 g

Alanine0.59 g

Aspartic acid1.293 g

Glutamic acid2.987 g

Glycine0.69 g

Proline0.78 g

Serine0.78 g

Hydroxyproline0 g

Cysteine0.3767 g

Cystine0.208 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

More ALA Than a Day Needs

One ounce of English walnuts supplies 2.57 g of alpha-linolenic acid, above the daily Adequate Intake of 1.6 g for adult men and 1.1 g for adult women. The body converts only a small share of that ALA onward to EPA and DHA.

Source: NIH Office of Dietary Supplements

More about allergens

Contains Tree nuts as an intrinsic ingredient. Cross-contact is still possible in packaged products made on shared equipment. Check the actual package and manufacturer warning.

Practical guidance

How to choose and store Walnuts

How to choose

Choose walnut halves that look pale and dry rather than dark and oily, and smell nutty rather than bitter or like paint — walnuts turn rancid faster than most nuts.