Walnuts
The only common nut with a substantial dose of plant omega-3 (ALA).
Nutrition per 100 g
Standardised to 100 g of walnuts for fair comparison. Typical serving: 30 g (about 7 halves) — 196 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 653 kcal | 196 kcal | 100 kcal |
| Protein | 15.3 g | 4.6 g | 2.3 g |
| Carbohydrate | 13.7 g | 4.1 g | 2.1 g |
| Fat | 65.3 g | 19.6 g | 10 g |
| Fibre | 6.7 g | 2 g | 1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of walnuts, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin K | 1.7 µg | 0.51 µg | 1% |
| Thiamin | 0.23 mg | 0.069 mg | 19% |
| Niacin | 1.2 mg | 0.36 mg | 8% |
| Vitamin B6 | 0.66 mg | 0.2 mg | 39% |
| Minerals | |||
| Calcium | 88.3 mg | 26.5 mg | 7% |
| Iron | 2.2 mg | 0.66 mg | 12% |
| Magnesium | 142 mg | 42.6 mg | 34% |
| Phosphorus | 365 mg | 110 mg | 29% |
| Potassium | 424 mg | 127 mg | 9% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 2.8 mg | 0.84 mg | 25% |
| Copper | 1.2 mg | 0.36 mg | 133% |
| Manganese | 3 mg | 0.9 mg | 130% |
Source: USDA FoodData Central — Nuts, walnuts, English, halves, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat walnuts?
- A single handful supplies more than a day's ALA.
- Trials link daily walnuts with improved blood lipid profiles.
- Adds texture and richness to salads and porridge.
How to include it
- Toast briefly to sharpen the flavour before scattering on salad.
- Chop into porridge with pear and cinnamon.
- Blitz into a pesto with rocket instead of pine nuts.
Things to consider
- Calorie-dense; portion by hand, not by bowl.
- Go rancid quickly — store in the fridge or freezer.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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- kcal
- 580
- protein
- 21.3 g
- fibre
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per 100 g · Typical serving: 30 g
Pear
One of the highest-fibre fruits by weight, with most of it in the skin.
- kcal
- 57
- protein
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- fibre
- 3.1 g
per 100 g · Typical serving: 1 medium pear with skin (178 g)
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
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- protein
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- fibre
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per 100 g · Typical serving: 50 g dry
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