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Nuts & seeds

Walnuts, dry roasted, salted

Dry-roasted salted walnuts are crisp, savoury kernels that provide plant protein, fibre and predominantly polyunsaturated fat, including alpha-linolenic acid, but also a substantial amount of added sodium.

Nutrition per100 g
643kcal
2,690 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein14.3 g
29% RI*
Carbohydrates17.9 g
7% RI*
Fat60.7 g
87% RI*
Saturated fat5.4 g
27% RI*
Fibre7.1 g
28% RI*
Sugars3.6 g
4% RI*

Vitamins

Vitamin C1.4 mg
2% RI*
Vitamin E0.9 mg
8% RI*
Vitamin K3.3 µg
4% RI*
Vitamin B60.5 mg
38% RI*
Folate91.0 µg
46% RI*

Minerals

Calcium71.0 mg
9% RI*
Iron2.6 mg
18% RI*
Magnesium151.0 mg
40% RI*
Phosphorus329.0 mg
47% RI*
Potassium459.0 mg
23% RI*
Sodium643.0 mg
27% RI*

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

GOOD TO KNOW

The whole story
behind walnuts, dry roasted, salted

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

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THE UPSIDE

Why it can be a great choice

  • Provides 14.3 g protein and 7.1 g fibre per 100 g, allowing a measured portion to add plant protein and fibre.
  • Contains 8.49 g alpha-linolenic acid per 100 g in the USDA profile, a plant omega-3 fatty acid.
  • Provides magnesium, phosphorus, potassium, iron, copper, folate and vitamin B6 per 100 g.
  • Most of the 60.7 g total fat is unsaturated, with polyunsaturated fat forming the largest share.
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THE DOWNSIDE

What to keep in mind

  • Contains 643 mg sodium per 100 g, equivalent to about 1.61 g salt; frequent large portions can materially increase sodium intake.
  • Contains about 643 kcal per 100 g, so an unmeasured snack portion can add substantial energy.
  • Walnut is a tree-nut allergen and can cause severe reactions; shared roasting or packing lines may add cross-contact risks.
  • Pieces and whole kernels are choking hazards for young children and require an age-appropriate form.
  • Walnuts are rich in oxidation-prone polyunsaturated fat; store cool and airtight and discard bitter, stale or paint-like smelling kernels.