Nutrition for Walnut

Calories, Protein, Vitamins and More


image of walnut source

Walnut Nutrition Summary

One cup of walnut (117 grams or 0.3 lb) contains 765 calories and 17.8 grams of protein. Walnut consist of 4% water, 14% carbohydrates, 15% protein, and 65% fat.

Walnut is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and Vitamin B6. It also contains significant amounts of folate, choline, manganese, copper, selenium, zinc and phosphorus.

In one cup of walnut:

  • Calories: 765
  • Protein: 17.8 g
  • Sugar: 3.1 g
  • Dietary fiber: 7.8 g
  • Fat: 76.3 g, (Saturated: 7.2 g)
  • Sodium: 2.3 mg
There is no significant amounts of cholesterol in walnut.

See the Walnut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, walnuts, english.

Calories in Walnut

Walnut has 765 calories per cup or 654 calories for every 100 grams. Most of its calories are from fat.

84 percent of calories in walnut are from fat, 9% of calories are from protein and 8% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 8% the calories in walnut are from carbohydrates. The carbs in walnut are mostly in the form of dietary fiber, sugar and starch (71%, 28% and 1%). An excellent high-fiber food, a single cup of walnut contains 31% of recommended daily values or 7.8 grams of dietary fiber.

  • Dietary fiber: 7.8 g
  • Sugar: 3.1 g
  • Starch: 0.1 g

Calories from Fat

The majority, or 84% of the calories in walnut are from fat. Walnut is high in total fat, with 76.3 grams or 119% of recommended daily values per cup. Walnut is cholestrol free. Most of the fat in walnut are healthier unsaturated fats but it also contains a high amount of saturated fat, about 40% of recommended daily values:

  • Total fat: 76.3 g
  • Saturated fat: 7.2 g
  • Monounsaturated fat: 10.5 g
  • Polyunsaturated fat: 55.2 g
There is no significant amounts of cholestrol in walnut.

Omega-3 and Omega-6 in Walnut

Walnut is a great source of healthy omega-3 fatty acids, containing a total of 10.62 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 10.62 g
Also a good source of omega-6 fatty acids, every cup of walnut contains a total of 44.6 grams of omega-6. In addition, a large portion of the omega-6 in walnut comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.07 g
  • linoleic acid: 44.57 g
The omega-6 to omega-3 ratio in walnut is 4.2: 1.

Calories Similar to Walnut

Some other nuts or seeds with similar calories to walnut by weight:

Protein in Walnut

An excellent source of protein, a single cup of walnut contains 36% of recommended daily values or 17.8 grams of protein. In addition, walnut is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 17.82 g
  • Tryptophan: 0.2 g
  • Threonine: 0.7 g
  • Isoleucine: 0.73 g
  • Leucine: 1.37 g
  • Lysine: 0.5 g
  • Methionine: 0.28 g
  • Phenylalanine: 0.83 g
  • Valine: 0.88 g
  • Histidine: 0.46 g

Protein Similar to Walnut

Some other nuts or seeds with similar amounts of protein to walnut by weight:

Vitamins and Minerals in Walnut

An good source of many nutrients, walnut contains abundant amounts of calcium, iron, magnesium, potassium, thiamin and Vitamin B6. In fact, a single cup of walnut contains 60% of recommended daily values or 184.9 mg of magnesium. Also an excellent source of iron, a single cup of walnut contains 19% of recommended daily values or 3.4 mg of iron.

Vitamins in walnut (1 cup):
  • Vitamin a: 1.2 ug
  • Thiamin: 0.4 mg
  • Riboflavin: 0.2 mg
  • Niacin: 1.3 mg
  • Vitamin b6: 0.6 mg
  • Vitamin c: 1.5 mg
  • Vitamin e: 0.8 mg
  • Folate: 114.7 ug
  • Vitamin k: 3.2 ug
Minerals in walnut (1 cup):
  • Calcium: 114.7 mg
  • Potassium: 516 mg
  • Iron: 3.4 mg
  • Magnesium: 184.9 mg
  • Zinc: 3.6 mg
  • Selenium: 5.7 ug
  • Phosphorus: 404.8 mg
  • Copper: 1.9 mg
  • Manganese: 4 mg
  • Choline: 45.9 mg
There is no significant amounts of pantothenic acid or vitamin b12 in walnut.

Similar to Walnut for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to walnut:

Flavonoids and Carotenoids in Walnut [3]

Walnut contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of walnut:

  • beta-carotene: 14 ug

Walnut Nutrition Chart

Walnut:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Walnut in Cooking

Walnut is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of walnut.

Friends and Relatives of Walnut

Foods commonly cooked with walnut: Other similar relatives:


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