Walnut, per 100 g: 654 kcal, 15.2 g protein, 13.7 g carbohydrate, 6.7 g fibre, 65.2 g fat. Figures are the USDA reference values for “Nuts, walnuts, english”.
At 100 g it reaches the EU threshold to be called a source of manganese, copper, phosphorus, folate. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 654 kcal | |
| Protein | 15.2 g | |
| Fat | 65.2 g | |
| of which saturates | 6.13 g | |
| of which monounsaturates | 8.93 g | |
| of which polyunsaturates | 47.2 g | |
| Carbohydrate | 13.7 g | |
| of which sugars | 2.61 g | |
| of which starch | 0.06 g | |
| Fibre | 6.7 g | |
| Water | 4.07 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 98 mg | 12.3% |
| Iron | 2.91 mg | 20.8% |
| Magnesium | 158 mg | 42.1% |
| Phosphorus | 346 mg | 49.4% |
| Potassium | 441 mg | 22.1% |
| Sodium | 2 mg | |
| Zinc | 3.09 mg | 30.9% |
| Copper | 1.59 mg | 159% |
| Manganese | 3.41 mg | 171% |
| Selenium | 4.9 µg | 8.91% |
| Vitamins | ||
| Vitamin A | 1 µg | 0.125% |
| Vitamin D | 0 µg | |
| Vitamin E | 0.7 mg | 5.83% |
| Vitamin K | 2.7 µg | 3.6% |
| Vitamin C | 1.3 mg | 1.63% |
| Thiamine (B1) | 0.341 mg | 31% |
| Riboflavin (B2) | 0.15 mg | 10.7% |
| Niacin (B3) | 1.13 mg | 7.03% |
| Pantothenic acid (B5) | 0.57 mg | 9.5% |
| Vitamin B6 | 0.537 mg | 38.4% |
| Folate | 98 µg | 49% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue