Nuts and Seeds

Nutrition Facts Walnuts

Tree nuts

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. Choose kernels without mold, insect damage, or a paint-like rancid odor and store them airtight away from heat and light; refrigeration extends quality.

Calories730
Protein14.6g
Carbs10.9g
Fat69.7g
Protein Carbs Fat

Nutrition for 100 g

Calories 730 kcal
Protein 14.56 g
Total Fat 69.74 g
Carbohydrates 10.91 g
Fiber 5.21 g
Total Sugars 2.61 g
Sodium 0 mg

Nutrients

Full nutrient profile

Proximates
Water 3.15 g
Energy (Atwater General Factors) 729.56 kcal
Energy (Atwater Specific Factors) 678.66 kcal
Nitrogen 2.75 g
Protein 14.56 g
Total lipid (fat) 69.74 g
Ash 1.64 g
Energy 654 kcal
Energy 2738 kj
Carbohydrates
Carbohydrate, by difference 10.91 g
Fiber, total dietary 5.21 g
Sugars, Total 2.61 g
Starch 0.06 g
Fructose 0.09 g
Lactose 0 g
Sucrose 2.43 g
Glucose 0.08 g
Maltose 0 g
Lipids
Fatty acids, total saturated 6.05 g
Fatty acids, total monounsaturated 9.63 g
Fatty acids, total polyunsaturated 49.33 g
SFA 4:0 0 g
SFA 6:0 0 g
PUFA 18:2 38.09 g
PUFA 18:3 9.08 g
PUFA 18:4 0 g
Stigmasterol 0 mg
Beta-sitosterol 87 mg
Campesterol 5 mg
Cholesterol 0 mg
PUFA 22:6 n-3 (DHA) 0 g
SFA 22:0 0 g
MUFA 14:1 0 g
MUFA 16:1 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
SFA 17:0 0 g
SFA 24:0 0 g
MUFA 24:1 c 0 g
PUFA 20:4 0 g
SFA 16:0 4.4 g
SFA 18:0 1.66 g
SFA 20:0 0.06 g
MUFA 18:1 8.8 g
MUFA 20:1 0.13 g
MUFA 22:1 0 g
SFA 15:0 0 g
PUFA 20:2 n-6 c,c 0 g
PUFA 20:3 0 g
SFA 13:0 0 g
SFA 10:0 0 g
Amino acids
Tryptophan 0.13 g
Threonine 0.44 g
Isoleucine 0.52 g
Leucine 1 g
Lysine 0.38 g
Methionine 0.19 g
Phenylalanine 0.61 g
Tyrosine 0.43 g
Valine 0.6 g
Arginine 2.02 g
Histidine 0.34 g
Alanine 0.59 g
Aspartic acid 1.29 g
Glutamic acid 2.99 g
Glycine 0.69 g
Proline 0.78 g
Serine 0.78 g
Hydroxyproline 0 g
Cysteine 0.38 g
Cystine 0.21 g
Minerals
Calcium, Ca 88.26 mg
Iron, Fe 2.24 mg
Magnesium, Mg 142.4 mg
Phosphorus, P 365.1 mg
Potassium, K 423.5 mg
Sodium, Na 0 mg
Zinc, Zn 2.76 mg
Copper, Cu 1.21 mg
Manganese, Mn 3 mg
Molybdenum, Mo 21 ug
Selenium, Se 4.9 ug
Vitamins and other components
Thiamin 0.23 mg
Niacin 1.22 mg
Vitamin B-6 0.66 mg
Biotin 17.28 ug
Vitamin K (phylloquinone) 1.7 ug
Vitamin K (Dihydrophylloquinone) 0 ug
Vitamin K (Menaquinone-4) 0 ug
Tocopherol, beta 0.15 mg
Tocopherol, gamma 20.83 mg
Vitamin E (alpha-tocopherol) 0.7 mg
Tocopherol, delta 1.89 mg
Choline, total 39.2 mg
Folate, DFE 98 ug
Betaine 0.3 mg
Folate, food 98 ug
Vitamin D (D2 + D3), International Units 0 iu
Vitamin D (D2 + D3) 0 ug
Retinol 0 ug
Vitamin B-12 0 ug
Vitamin E, added 0 mg
Vitamin B-12, added 0 ug
Lutein + zeaxanthin 9 ug
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Vitamin A, RAE 1 ug
Carotene, beta 12 ug
Carotene, alpha 0 ug
Vitamin A, IU 20 iu
Vitamin C, total ascorbic acid 1.3 mg
Riboflavin 0.15 mg
Folate, total 98 ug
Pantothenic acid 0.57 mg
Folic acid 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg
More about allergens

This food contains a tree nut, one of the nine major food allergen groups recognized in the United States. Allergy to one tree nut does not automatically define tolerance to another; follow individual medical advice and verify packaged-food labels.

This general information does not replace the ingredient and allergen label on a packaged product or individual medical advice.

Interesting fact

Grinding changes how quickly nut and seed fat becomes accessible

In intact kernels, part of the oil remains enclosed by plant cell walls. Chopping, milling, and turning a nut or seed into butter disrupt more cells, so fat is generally released more readily during digestion.

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Recipes with this food

Use walnuts in simple recipes

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.