Walnuts Nutrition Facts

The Nutritional Value of Walnuts Nutrition Facts

– black, dried –

From Wikipedia: Raw walnuts contain glyceryl tri-acylates of the n-3 fatty acid alpha-Linolenic acid (ALA), which is not as effective in humans as marine n-3 fatty acids, and (mostly insoluble) antioxidants. Roasting reduces antioxidant quality. In 2010, the Journal of the American College of Nutrition said that walnuts and walnut oil improve reaction to stress.

BBC reports here: Walnuts are the healthiest of all the nuts and should be eaten more as part of a healthy diet, US scientists say. The antioxidants found in walnuts were also two to 15 times as powerful as vitamin E, which is known to protect the body against damaging natural chemicals involved in causing disease, the study says.

Refuse: 76% (Shells)
Scientific Name: Juglans nigra
NDB No: 12154 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
Proximates
Water
g
4.56
11
0.199
Energy
kcal
618
0
0.000
Energy
kJ
2584
0
0.000
Protein
g
24.06
11
0.287
Total lipid (fat)
g
59.00
31
2.419
Ash
g
2.47
11
0.142
Carbohydrate, by difference
g
9.91
0
0.000
Fiber, total dietary
g
6.8
2
0.000
Sugars, total
g
1.10
1
0.000
Sucrose
g
1.00
1
0.000
Glucose (dextrose)
g
0.05
1
0.000
Fructose
g
0.05
1
0.000
Lactose
g
0.00
1
0.000
Maltose
g
0.00
1
0.000
Starch
g
0.24
1
0.000
Minerals
Calcium, Ca
mg
61
16
2.800
Iron, Fe
mg
3.12
16
0.045
Magnesium, Mg
mg
201
16
1.000
Phosphorus, P
mg
513
16
49.000
Potassium, K
mg
523
16
1.000
Sodium, Na
mg
2
13
1.040
Zinc, Zn
mg
3.37
16
0.050
Copper, Cu
mg
1.360
16
0.340
Manganese, Mn
mg
3.896
16
0.376
Selenium, Se
mcg
17.0
1
0.000
Vitamins
Vitamin C, total ascorbic acid
mg
1.7
1
0.000
Thiamin
mg
0.057
1
0.000
Riboflavin
mg
0.130
1
0.000
Niacin
mg
0.470
1
0.000
Pantothenic acid
mg
1.660
1
0.000
Vitamin B-6
mg
0.583
1
0.000
Folate, total
mcg
31
1
0.000
Folic acid
mcg
0
0
0.000
Folate, food
mcg
31
1
0.000
Folate, DFE
mcg_DFE
31
0
0.000
Choline, total
mg
32.1
0
0.000
Betaine
mg
0.5
1
0.000
Vitamin B-12
mcg
0.00
0
0.000
Vitamin B-12, added
mcg
0.00
0
0.000
Vitamin A, RAE
mcg_RAE
2
1
0.000
Retinol
mcg
0
0
0.000
Carotene, beta
mcg
24
1
0.000
Carotene, alpha
mcg
0
1
0.000
Cryptoxanthin, beta
mcg
0
0
0.000
Vitamin A, IU
IU
40
1
0.000
Lycopene
mcg
0
0
0.000
Lutein + zeaxanthin
mcg
9
0
0.000
Vitamin E (alpha-tocopherol)
mg
1.80
1
0.000
Vitamin E, added
mg
0.00
0
0.000
Tocopherol, beta
mg
0.00
1
0.000
Tocopherol, gamma
mg
28.48
1
0.000
Tocopherol, delta
mg
1.44
1
0.000
Vitamin D (D2 + D3)
mcg
0.0
0
0.000
Vitamin D
IU
0
0
0.000
Vitamin K (phylloquinone)
mcg
2.7
0
0.000
Lipids
Fatty acids, total saturated
g
3.368
0
0.000
4:0
g
0.000
0
0.000
6:0
g
0.000
0
0.000
8:0
g
0.000
1
0.000
10:0
g
0.000
1
0.000
12:0
g
0.000
1
0.000
14:0
g
0.000
1
0.000
15:0
g
0.000
1
0.000
16:0
g
1.923
6
0.203
17:0
g
0.000
1
0.000
18:0
g
1.445
6
0.051
20:0
g
0.000
1
0.000
22:0
g
0.000
1
0.000
Fatty acids, total monounsaturated
g
15.004
0
0.000
14:1
g
0.000
1
0.000
15:1
g
0.000
1
0.000
16:1 undifferentiated
g
0.063
3
0.014
17:1
g
0.000
1
0.000
18:1 undifferentiated
g
14.533
7
2.677
20:1
g
0.408
3
0.140
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
35.077
0
0.000
18:2 undifferentiated
g
33.072
7
0.387
18:3 undifferentiated
g
2.006
0
0.000
18:3 n-3 c,c,c (ALA)
g
2.006
1
0.000
18:3 n-6 c,c,c
g
0.000
1
0.000
18:4
g
0.000
0
0.000
20:2 n-6 c,c
g
0.000
1
0.000
20:3 undifferentiated
g
0.000
1
0.000
20:4 undifferentiated
g
0.000
1
0.000
20:5 n-3 (EPA)
g
0.000
0
0.000
22:5 n-3 (DPA)
g
0.000
0
0.000
22:6 n-3 (DHA)
g
0.000
0
0.000
Cholesterol
mg
0
1
0.000
Phytosterols
mg
108
0
0.000
Stigmasterol
mg
0
1
0.000
Campesterol
mg
5
1
0.000
Beta-sitosterol
mg
103
1
0.000
Amino acids
Tryptophan
g
0.318
0
0.000
Threonine
g
0.721
0
0.000
Isoleucine
g
0.966
0
0.000
Leucine
g
1.684
0
0.000
Lysine
g
0.713
0
0.000
Methionine
g
0.467
0
0.000
Cystine
g
0.462
0
0.000
Phenylalanine
g
1.094
0
0.000
Tyrosine
g
0.740
0
0.000
Valine
g
1.271
0
0.000
Arginine
g
3.618
0
0.000
Histidine
g
0.672
0
0.000
Alanine
g
1.048
0
0.000
Aspartic acid
g
2.433
0
0.000
Glutamic acid
g
5.152
0
0.000
Glycine
g
1.189
0
0.000
Proline
g
0.926
0
0.000
Serine
g
1.225
0
0.000
Other
Alcohol, ethyl
g
0.0
0
0.000
Caffeine
mg
0
0
0.000
Theobromine
mg
0
0
0.000
USDA National Nutrient Database for Standard Reference, Release 23 (2010)
Nutrition Note: All values are for 100 grams (3.52 ounces) and for dry roasted nuts. The best nutritional value however is always obtained from fresh raw nuts, so best try to get fresh nuts. The longer you store or cook, dry or roast your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If   you have special needs or conditions make sure you consult with your doctor or nutritionist.

 

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