Food guide

English Walnuts

English Walnuts is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of english walnuts for fair comparison. Typical serving: 100 g — 654 kcal per 100 g serving.

Nutrition information for English Walnuts
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	654 kcal	654 kcal	100 kcal
Protein	15.2 g	15.2 g	2.3 g
Carbohydrate	13.7 g	13.7 g	2.1 g
Fat	65.2 g	65.2 g	10 g
Fibre	6.7 g	6.7 g	1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of english walnuts, with a typical serving and FDA Daily Value for adults.

Micronutrients for English Walnuts
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	1 µg	1 µg	<1%
Vitamin C	1.3 mg	1.3 mg	1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.7 mg	0.7 mg	5%
Vitamin K	2.7 µg	2.7 µg	2%
Thiamin	0.34 mg	0.34 mg	28%
Riboflavin	0.15 mg	0.15 mg	12%
Niacin	1.1 mg	1.1 mg	7%
Vitamin B6	0.54 mg	0.54 mg	32%
Folate	98 µg	98 µg	25%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.57 mg	0.57 mg	11%
Choline	39.2 mg	39.2 mg	7%
Minerals
Calcium	98 mg	98 mg	8%
Iron	2.9 mg	2.9 mg	16%
Magnesium	158 mg	158 mg	38%
Phosphorus	346 mg	346 mg	28%
Potassium	441 mg	441 mg	9%
Sodium	2 mg	2 mg	<1%
Zinc	3.1 mg	3.1 mg	28%
Selenium	4.9 µg	4.9 µg	9%
Copper	1.6 mg	1.6 mg	178%
Manganese	3.4 mg	3.4 mg	148%

Source: USDA FoodData Central — Nuts, walnuts, english

% 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 english walnuts?

A concentrated protein food for the calories it costs.
English Walnuts is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.