Know what’s on your plate
English or Persian walnuts
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 655 kcal —
- Protein 15 g 30%
- Carbohydrate 7 g 3%
- Fat 65 g 84%
- Saturated fat 6.1 g 31%
- Fibre 6.7 g 24%
- Sugars 2.6 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.3 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.7 mg 5%
- Vitamin K 2.7 µg 2%
- Thiamin (B1) 0.34 mg 28%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.57 mg 11%
- Vitamin B6 0.54 mg 32%
- Folate (B9) 98 µg 25%
- Vitamin B12 0 µg 0%
- Choline 39.2 mg 7%
Minerals
- Calcium 98 mg 8%
- Iron 2.9 mg 16%
- Magnesium 158 mg 38%
- Phosphorus 346 mg 28%
- Potassium 441 mg 9%
- Zinc 3.1 mg 28%
- Copper 1.6 mg 176%
- Manganese 3.4 mg 148%
- Selenium 4.9 µg 9%
Similar foods
- English walnuts654 kcal / 100 g
- Walnutsdry roasted, with salt added643 kcal / 100 g
- Nuez592 kcal / 100 g
- Nuts563 kcal / 100 g
- Walnut kernel688 kcal / 100 g
- Black walnutsdried619 kcal / 100 g
- Pecan nuts714 kcal / 100 g
- Pecans691 kcal / 100 g
- Butternutslong walnuts, dried612 kcal / 100 g
- Coconut384 kcal / 100 g
Questions about English or Persian walnuts
How do you toast walnuts without burning them?
Spread the pieces in a single layer and toast them in a dry frying pan over medium heat for 3–5 minutes, stirring often. Take them off as soon as they smell nutty; they continue to darken briefly from the residual heat.
How should you store walnuts so they do not taste rancid?
Keep shelled walnuts in an airtight container in the fridge, where they stay fresh longer than in a warm cupboard. For longer storage, freeze them; you can use them straight from the freezer in baking or cooking.
How can you tell whether walnuts in their shells are fresh?
Choose shells that feel heavy and are not cracked or holed. A fresh kernel is plump and pale to light brown; discard it if it smells like paint or tastes bitter, as the oils may have turned rancid.
What dishes can you make with walnuts?
Chopped walnuts add crunch to salads, porridge and pasta, while toasted ones work well in cakes and brownies. They are also a classic ingredient in walnut pesto and the Georgian walnut sauce satsivi.
What can you use instead of walnuts in baking?
Use pecans for a similarly rich, buttery crunch, or hazelnuts for a more pronounced toasted flavour. If you need to avoid tree nuts, try toasted pumpkin or sunflower seeds; they will change the flavour but still add texture.
Are walnuts a good source of omega-3?
Yes. Walnuts provide plant-based omega-3 fat, mainly alpha-linolenic acid (ALA), unlike oily fish, which provides EPA and DHA. A handful of walnuts is a practical way to add them to porridge or a salad.
How much magnesium do walnuts provide?
Walnuts are high in magnesium: 158 mg per 100 g. A handful is a more typical serving than 100 g, so it provides less.
Can you eat walnuts if you have a nut allergy?
No: walnuts are tree nuts and can trigger serious allergic reactions. Avoid them if you have a walnut allergy, and take care with foods that may contain walnut pieces or traces.
Source: Canadian Nutrient File 2590 · per 100 g · carbohydrate per EU label, fibre excluded
