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Nuts & seeds

Walnuts, raw

Raw English walnuts are energy-dense tree nuts with polyunsaturated fat, protein, fibre and a broad range of minerals.

Nutrition per100 g
654kcal
2,740 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein15.2 g
30% RI*
Carbohydrates13.7 g
5% RI*
Fat65.2 g
93% RI*
Saturated fat6.1 g
31% RI*
Fibre6.7 g
27% RI*
Sugars2.6 g
3% RI*

Vitamins

Vitamin C1.3 mg
2% RI*
Vitamin E0.7 mg
6% RI*
Vitamin K2.7 µg
4% RI*
Vitamin B60.5 mg
39% RI*
Folate98.0 µg
49% RI*

Minerals

Calcium98.0 mg
12% RI*
Iron2.9 mg
21% RI*
Magnesium158.0 mg
42% RI*
Phosphorus346.0 mg
49% RI*
Potassium441.0 mg
22% 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 walnuts, raw

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

  • Walnuts are especially rich in polyunsaturated fat and are notable among nuts for providing the plant omega-3 fatty acid alpha-linolenic acid (ALA).
  • Provides 15.2 g protein and 6.7 g fibre per 100 g; a measured portion can add both to meals and snacks.
  • Provides magnesium, phosphorus, potassium and iron, as well as 98 micrograms of folate per 100 g.
  • Raw unsalted walnuts contain very little sodium and can replace snacks that are higher in salt or saturated fat.
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THE DOWNSIDE

What to keep in mind

  • Contains about 654 kcal per 100 g, so large unmeasured portions can add substantial energy.
  • Walnut is a tree-nut allergen and may cause severe allergic reactions; cross-contamination also matters.
  • Whole or large walnut pieces are a choking hazard for young children and require an age-appropriate form.
  • Their high unsaturated-fat content makes walnuts prone to rancidity; store them cool and discard nuts with a stale or paint-like smell.
  • Salted, candied, chocolate-coated and oil-roasted walnuts do not have the same nutrition profile as this raw unsalted entry.