Know what’s on your plate
Walnuts
Calories & nutrition facts
dry roasted, with salt added
Nutrition facts
Per 100 g% DV- Calories 643 kcal —
- Protein 14 g 29%
- Carbohydrate 11 g 4%
- Fat 61 g 78%
- Saturated fat 5.4 g 27%
- Fibre 7.1 g 25%
- Sugars 3.6 g —
- Sodium 643 mg 28%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.4 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.9 mg 6%
- Vitamin K 3.3 µg 3%
- Thiamin (B1) 0.52 mg 43%
- Riboflavin (B2) 0.3 mg 23%
- Niacin (B3) 2.2 mg 14%
- Vitamin B6 0.53 mg 31%
- Folate (B9) 91 µg 23%
- Vitamin B12 0 µg 0%
- Choline 38 mg 7%
Minerals
- Calcium 71 mg 5%
- Iron 2.6 mg 14%
- Magnesium 151 mg 36%
- Phosphorus 329 mg 26%
- Potassium 459 mg 10%
- Zinc 3 mg 27%
- Copper 1.5 mg 165%
- Selenium 5 µg 9%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 643 | 14 g | 11 g | 61 g |
| 1 × oz | 28 g | 180 | 4 g | 3 g | 17 g |
| 2 × oz | 56 g | 360 | 8 g | 6 g | 34 g |
| ½ × oz | 14 g | 90 | 2 g | 1.5 g | 8.5 g |
| 3 × oz | 84 g | 540 | 12 g | 9 g | 51 g |
| 4 × oz | 112 g | 720 | 16 g | 12 g | 68 g |
Similar foods
- English walnuts654 kcal / 100 g
- Black walnutsdried619 kcal / 100 g
- Shelled walnutsdry roasted, with salt added643 kcal / 100 g
- English or Persian walnuts655 kcal / 100 g
- Walnut kernelweighed with shells295 kcal / 100 g
- Pecansdry roasted, with salt added710 kcal / 100 g
- Cashew nutssalted615 kcal / 100 g
- Macadamia nutsdry roasted, with salt added716 kcal / 100 g
- Mixed nutssalted656 kcal / 100 g
- Nuts563 kcal / 100 g
Questions about Walnuts
How many walnuts is a sensible portion?
A small handful, about 28 g or 7 whole kernels, is a practical portion. For a recipe, weigh them chopped if you need an even spread.
How do you toast walnuts without burning them?
Spread the kernels in one layer on a baking tray and toast at 175 °C for about 8–10 minutes, stirring once. Take them out as soon as they smell fragrant; they keep darkening briefly on the hot tray.
How should you store walnuts so they do not turn rancid?
Keep them in an airtight container away from heat and light; the fridge helps them keep their fresh flavour for longer. Freeze a larger supply in a sealed bag and use the kernels straight from frozen.
What do walnuts go well with?
Their earthy crunch works with blue cheese, pears, beetroot and bitter leaves, as well as porridge and yoghurt. Use them in carrot cake, brownies, pesto or a walnut-and-herb dressing.
Can you use pecans instead of walnuts?
Yes, especially in cakes, biscuits and salads: pecans are sweeter and more buttery, while walnuts taste more earthy and slightly bitter. Pecans have 9.4 g of fibre per 100 g, compared with 7.1 g in walnuts.
Are walnuts a good source of omega-3 fat?
Yes. Walnuts are particularly notable among common nuts for alpha-linolenic acid (ALA), a plant omega-3; most of their fat is unsaturated.
Why do walnuts look like little brains?
The wrinkled kernel resembles a brain, but it is the seed inside the walnut’s hard shell. The edible part is the seed’s two lobes, usually separated by a thin papery skin.
Can you eat walnuts raw?
Yes: walnuts are commonly eaten raw, with no cooking needed. Avoid them if you have a walnut allergy, and chop or finely grind them for young children because whole nuts can cause choking.
Source: USDA FoodData Central 170594 · per 100 g · carbohydrate per EU label, fibre excluded
