Nuts, walnuts, black, dried
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.7 MG | 2% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 1.7 MG | 33% | |
| Vitamin B-6 | 0.6 MG | 34% | |
| Folate, total | 31 UG | 8% | |
| Choline, total | 32.1 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 14% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.7 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 61 MG | 5% | |
| Iron, Fe | 3.1 MG | 17% | |
| Magnesium, Mg | 201 MG | 48% | |
| Phosphorus, P | 513 MG | 41% | |
| Potassium, K | 523 MG | 11% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 3.4 MG | 31% | |
| Copper, Cu | 1.4 MG | 151% | |
| Manganese, Mn | 3.9 MG | 169% | |
| Selenium, Se | 17 UG | 31% |
Nutrition Highlights
- Excellent source of protein with 24.1g per 100g, great for muscle building and recovery.
- High in dietary fiber (6.8g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (48% DV).
- Good source of Phosphorus, P (41% DV).
- Good source of Zinc, Zn (31% DV).
- Rich source of Copper, Cu (151% of Daily Value per 100g).
About Nuts, walnuts, black, dried
These dark-shelled nuts are known for their rich, earthy flavor and slightly bitter undertones compared to their more common English walnut cousins. Native to North America, they grow wild in many regions and have been a valued food source for centuries. Their shells are extremely hard, requiring a sturdy nutcracker or hammer to access the nutrient-dense kernels inside. When dried, they develop a concentrated taste that works beautifully in both sweet and savory dishes.
Nutritionally, they pack a powerful punch. With nearly 24 grams of protein per 100 grams, they're an excellent plant-based protein source. The high fat content—almost 60 grams—is primarily composed of heart-healthy polyunsaturated fats, including omega-3 fatty acids. They're also rich in fiber, providing 6.8 grams per serving, which supports digestive health and helps maintain steady blood sugar levels. The combination of protein, healthy fats, and fiber makes them particularly satiating, though their calorie density means portion control is important for those monitoring energy intake.
In the kitchen, their bold flavor shines in baked goods like breads, muffins, and cookies, where they add depth and texture. They're also wonderful in savory applications—sprinkled over salads, blended into pestos, or incorporated into grain dishes. Many traditional recipes from indigenous North American cuisine feature them prominently, and they continue to be prized by foragers and specialty food producers. Their intense flavor means a little goes a long way, making them a cost-effective way to add both nutrition and complexity to meals.
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