Nuts, walnuts, english
* 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 | 1.3 MG | 1% | |
| Thiamin | 0.3 MG | 28% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.6 MG | 11% | |
| Vitamin B-6 | 0.5 MG | 32% | |
| Folate, total | 98 UG | 25% | |
| Choline, total | 39.2 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.7 MG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.7 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 98 MG | 8% | |
| Iron, Fe | 2.9 MG | 16% | |
| Magnesium, Mg | 158 MG | 38% | |
| Phosphorus, P | 346 MG | 28% | |
| Potassium, K | 441 MG | 9% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 3.1 MG | 28% | |
| Copper, Cu | 1.6 MG | 176% | |
| Manganese, Mn | 3.4 MG | 148% | |
| Selenium, Se | 4.9 UG | 9% |
Nutrition Highlights
- Good source of protein with 15.2g per 100g.
- High in dietary fiber (6.7g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (38% DV).
- Good source of Phosphorus, P (28% DV).
- Good source of Zinc, Zn (28% DV).
- Rich source of Copper, Cu (176% of Daily Value per 100g).
About Nuts, walnuts, english
These tree nuts are prized for their rich, slightly bitter flavor and distinctive brain-like shape. They are an excellent source of healthy fats, particularly polyunsaturated fats including omega-3 alpha-linolenic acid (ALA), which supports heart health and may reduce inflammation. They also provide a good amount of protein, fiber, and essential minerals like magnesium, phosphorus, and copper. However, they are calorie-dense, so portion control is important for those watching their caloric intake.
Walnuts are incredibly versatile in the kitchen. They can be eaten raw as a snack, toasted to enhance their flavor, or chopped and added to salads, oatmeal, baked goods, and trail mixes. They also work well in savory dishes, such as pesto or as a crust for fish or chicken. For those looking to boost their nutrient intake, walnuts can be blended into smoothies or ground into flour for gluten-free baking. Due to their high fat content, they should be stored in a cool, dry place or refrigerated to prevent rancidity.
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