Know what’s on your plate
Black walnuts
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 619 kcal —
- Protein 24 g 48%
- Carbohydrate 2.8 g 1%
- Fat 59 g 76%
- Saturated fat 3.5 g 17%
- Fibre 6.8 g 24%
- Sugars 1.1 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 1.7 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 2.1 mg 14%
- Vitamin K 2.7 µg 2%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 0.47 mg 3%
- Pantothenic acid (B5) 1.7 mg 33%
- Vitamin B6 0.58 mg 34%
- Folate (B9) 31 µg 8%
- Vitamin B12 0 µg 0%
- Choline 32.1 mg 6%
Minerals
- Calcium 61 mg 5%
- Iron 3.1 mg 17%
- Magnesium 201 mg 48%
- Phosphorus 513 mg 41%
- Potassium 523 mg 11%
- Zinc 3.4 mg 31%
- Copper 1.4 mg 151%
- Manganese 3.9 mg 169%
- Selenium 17 µg 31%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 619 | 24 g | 2.8 g | 59 g |
| 1 × cup, chopped | 125 g | 774 | 30 g | 3.5 g | 74 g |
| 1 × tbsp | 7.8 g | 48 | 1.9 g | 0.2 g | 4.6 g |
| 1 × oz | 28.4 g | 175 | 6.8 g | 0.8 g | 17 g |
| 2 × cup, chopped | 250 g | 1548 | 60 g | 7 g | 148 g |
| ½ × cup, chopped | 62.5 g | 387 | 15 g | 1.7 g | 37 g |
| 3 × cup, chopped | 375 g | 2321 | 90 g | 10 g | 223 g |
| 4 × cup, chopped | 500 g | 3095 | 120 g | 14 g | 297 g |
Similar foods
- Walnutsdry roasted, with salt added643 kcal / 100 g
- Butternutsdried612 kcal / 100 g
- Walnut kerneldried709 kcal / 100 g
- English walnuts654 kcal / 100 g
- English or Persian walnuts655 kcal / 100 g
- Hickorynutsdried657 kcal / 100 g
- Ginkgo nutsdried348 kcal / 100 g
- Nutraw, in shell
- Shelled walnutsdry roasted, with salt added643 kcal / 100 g
- Brazilnutsdried, unblanched659 kcal / 100 g
Questions about Black walnuts
How do you crack black walnuts?
Their thick, hard shells can defeat an ordinary nutcracker. Use a heavy-duty nutcracker or place a nut on a firm surface and tap it carefully with a hammer, then pick the kernel out with a nut pick; wear eye protection against flying shell pieces.
What do black walnuts taste like?
They have a bold, earthy flavour with a distinctive, slightly bitter edge, much stronger than the mild taste of English walnuts. Use a little at first in baking or savoury dishes so they do not overwhelm the other ingredients.
Can you use black walnuts in banana bread or brownies?
Yes. Chop the kernels and fold them into the batter just before baking; their robust flavour works especially well with chocolate, banana, maple and spices. Toasting them briefly in a dry pan first makes them more fragrant.
How should you store black walnuts?
Keep shelled kernels in an airtight container in the fridge to slow them going rancid; for longer storage, freeze them. Unshelled nuts keep for longer in a cool, dry place, but discard any kernel that smells stale or paint-like.
Can you substitute English walnuts for black walnuts?
Yes, use the same amount of English walnuts, but expect a much milder result. For a closer flavour, toast the English walnuts and add a small amount of toasted pecan or a pinch of walnut oil.
Are black walnuts the same as English walnuts?
No. They come from different walnut species: black walnuts have a thick, dark shell and intensely flavoured kernels, while English walnuts are usually easier to crack and have a milder taste. Black walnut shells are also commonly used in products such as abrasive powders and dyes.
Are black walnuts a good source of protein?
A typical small handful of about 28 g provides 6.7 g of protein and 1.9 g of fibre. They are also high in copper and manganese.
Can black walnuts trigger a nut allergy?
Yes. Black walnuts are tree nuts and can cause an allergic reaction; avoid them if you have been told to avoid tree nuts, and do not assume they are safe just because you tolerate another kind of walnut.
Source: USDA FoodData Central 170186 · per 100 g · carbohydrate per EU label, fibre excluded
