Know what’s on your plate
English walnuts
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 654 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%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 654 | 15 g | 7 g | 65 g |
| 1 × cup, chopped | 117 g | 765 | 18 g | 8.2 g | 76 g |
| 1 × cup, ground | 80 g | 523 | 12 g | 5.6 g | 52 g |
| 1 × cup, in shell, edible yield (7 nuts) | 28 g | 183 | 4.3 g | 2 g | 18 g |
| 1 × cup pieces or chips | 120 g | 785 | 18 g | 8.4 g | 78 g |
| 1 × oz (14 halves) | 28.4 g | 185 | 4.3 g | 2 g | 19 g |
| 2 × cup, chopped | 234 g | 1530 | 36 g | 16 g | 153 g |
| ½ × cup, chopped | 58.5 g | 383 | 8.9 g | 4.1 g | 38 g |
| 3 × cup, chopped | 351 g | 2296 | 54 g | 25 g | 229 g |
| 4 × cup, chopped | 468 g | 3061 | 71 g | 33 g | 305 g |
Similar foods
- English or Persian walnuts655 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
- Glazed walnuts500 kcal / 100 g
- Ginkgo nutsraw182 kcal / 100 g
- Pecans691 kcal / 100 g
- Butternutsdried612 kcal / 100 g
Questions about English walnuts
How do you toast walnuts without burning them?
Spread the shelled walnuts in a single layer and toast at 160 °C for 8–10 minutes, stirring once. Take them out as soon as they smell nutty; they keep cooking briefly on the hot tray.
How should you store walnuts to stop them going rancid?
Keep them in an airtight container away from heat and light. Because their oils can turn stale, store them in the fridge for a few months or freeze them for longer; thaw only the amount you need.
How many walnuts make a sensible handful?
About 28 g—roughly 14 walnut halves—is a typical handful and provides 183 kcal.
What can you make with walnuts besides eating them as a snack?
Stir chopped walnuts into porridge, salads or roasted vegetables, or blend them into pesto with basil, Parmesan, garlic and olive oil. They also work well in banana bread and brownies; toast them first for a deeper flavour.
Can you use walnuts instead of pecans in baking?
Yes. Use the same amount of chopped walnuts in pecan pie, biscuits or cakes; walnuts taste more bitter, so a little extra brown sugar or maple syrup can balance them.
How do English walnuts compare with black walnuts?
English walnuts are milder and sweeter, with thinner shells that are easier to crack. Black walnuts have a much stronger, earthy flavour, so use them sparingly in cakes or savoury dishes.
Source: USDA FoodData Central 170187 · per 100 g · carbohydrate per EU label, fibre excluded
