Know what’s on your plate
Walnuts
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 673 kcal —
- Protein 17 g 33%
- Carbohydrate 2.8 g 1%
- Fat 65 g 83%
- Saturated fat 5.5 g 28%
- Fibre 7 g 25%
- Sugars 2.6 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2.2 µg 0%
- Vitamin C 1.3 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.89 mg 6%
- Vitamin K 3.5 µg 3%
- Thiamin (B1) 0.25 mg 21%
- Riboflavin (B2) 0.16 mg 13%
- Niacin (B3) 0.56 mg 4%
- Pantothenic acid (B5) 0.46 mg 9%
- Vitamin B6 0.19 mg 11%
- Biotin (B7) 18 µg 60%
- Folate (B9) 123 µg 31%
- Vitamin B12 0 µg 0%
- Choline 39.2 mg 7%
Minerals
- Calcium 83.2 mg 6%
- Iron 2.3 mg 13%
- Magnesium 142 mg 34%
- Phosphorus 369 mg 30%
- Potassium 380 mg 8%
- Zinc 2.7 mg 25%
- Copper 1.1 mg 117%
- Manganese 2.5 mg 107%
- Selenium 1.2 µg 2%
- Iodine 0 µg 0%
Similar foods
- English walnuts654 kcal / 100 g
- Black walnutsdried619 kcal / 100 g
- English or Persian walnuts655 kcal / 100 g
- Walnut kerneldried709 kcal / 100 g
- Shelled walnutsdry roasted, with salt added643 kcal / 100 g
- Nuez592 kcal / 100 g
- Nuts563 kcal / 100 g
- Pecansdried691 kcal / 100 g
- Butternutsdried612 kcal / 100 g
- Peanutsdried610 kcal / 100 g
Questions about Walnuts
How do you toast walnuts without burning them?
Spread the kernels in a single layer and toast them in a dry frying pan over medium-low heat for 3–5 minutes, stirring often. Take them off as soon as they smell nutty; they continue to darken a little from the residual heat.
How should you store walnuts so they don’t go 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.
Which walnuts should you buy: whole, chopped or ground?
Choose whole kernels for the freshest flavour and chop them just before use. For baking or sauces, ready-chopped walnuts are convenient, but check that they smell fresh and sweet rather than paint-like or bitter.
What dishes are walnuts especially good in?
Use them in carrot cake, brownies and banana bread, or scatter them over porridge, salads and roasted vegetables. They’re also a classic partner for blue cheese, pears and honey.
What can you use instead of walnuts in a recipe?
Pecans are the closest swap in cakes and biscuits, while almonds or hazelnuts work well in salads and savoury dishes. For someone avoiding tree nuts, try toasted pumpkin or sunflower seeds; their flavour and texture will differ.
Can you eat walnuts raw, and are they safe for everyone?
Yes, walnuts are commonly eaten raw as well as toasted. They are a tree nut and can trigger a serious allergic reaction in people with a walnut allergy; whole nuts are also a choking risk for young children.
Are walnuts a good source of omega-3 fat?
Yes. Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 fat; a 30 g handful provides 19 g of total fat.
Do walnuts provide much magnesium?
Yes, walnuts are high in magnesium: a 30 g handful provides 42.5 mg.
Source: Frida (Denmark) 647 · per 100 g · carbohydrate per EU label, fibre excluded
