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Nuts & seeds

Black walnuts, dried

Dried black walnut kernels come from Juglans nigra and have a stronger, earthier flavour than common English walnuts, with high protein, predominantly unsaturated fat, fibre and a dense mineral profile.

Nutrition per100 g

619kcal

2,590 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein24.1 g

48% RI*

Carbohydrates9.6 g

4% RI*

Fat59.3 g

85% RI*

Saturated fat3.5 g

17% RI*

Fibre6.8 g

27% RI*

Sugars1.1 g

1% RI*

Vitamins

Vitamin C1.7 mg

2% RI*

Vitamin E2.1 mg

17% RI*

Vitamin K2.7 µg

4% RI*

Vitamin B60.6 mg

41% RI*

Folate31.0 µg

16% RI*

Minerals

Calcium61.0 mg

8% RI*

Iron3.1 mg

22% RI*

Magnesium201.0 mg

54% RI*

Phosphorus513.0 mg

73% RI*

Potassium523.0 mg

26% RI*

Sodium2.0 mg

0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind black walnuts, dried

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 24.1 g protein per 100 g, substantially more than the generic English-walnut profile and useful for adding concentrated plant protein.
Provides 6.8 g fibre per 100 g together with only 1.1 g total sugars.
Provides magnesium, phosphorus, potassium, iron, zinc, copper, manganese and selenium per 100 g.
Most of the 59.3 g total fat is unsaturated, including 2.68 g alpha-linolenic acid, a plant omega-3 fatty acid.

THE DOWNSIDE

What to keep in mind

Contains about 619 kcal per 100 g, so portion size remains important despite its high protein content.
Black walnut is a tree-nut allergen and can cause severe reactions; shared processing equipment can introduce cross-contact with other nuts.
It is a distinct species from English walnut; recipes, flavour expectations and nutrition values should not treat the two as interchangeable.
Whole kernels and larger pieces are choking hazards for young children and require an age-appropriate form.
Its polyunsaturated fat oxidises readily; store cool and airtight and discard kernels that taste bitter or smell stale or paint-like.