Black Walnut Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-08-11

Written and reviewed by the NatureClaim Team




Black Walnut


Overview of Black Walnut Nutrition

Scientific Name: Juglans nigra


Order: Fagales


Family: Juglandaceae


Black walnuts (Juglans nigra) are native to the eastern United States. Like English walnuts, the fruits of black walnuts are edible. One should be careful in removing the hull (exterior) of the black walnut as it can stain the skin and in some cases cause allergic reactions. The hull and leaves are sometimes used in herbal medicine. Black walnuts contain many more nutrients than regular walnuts. Black walnuts contain high amounts of vitamin B6 (29% daily value [DV]). Vitamin B6 may boost the immune system, reduce the risk for cardiovascular disease, and support nerve health. Vitamin B6 deficiency can cause a type of anemia. The fruits are especially rich in antioxidant minerals such as zinc, manganese, and selenium. Black walnuts contain many beneficial minerals in which magnesium (50% DV) and phosphorus (51% DV) play important roles in the body's metabolic processes. Magnesium helps regulate nerve and muscle activities and keep bones healthy. Phosphorus works to regulate heart rate, support nerve conduction, bone formation, and maintains the body's acid-base balance. Zinc (22% DV) is also one of the essential elements to sustain life, especially the immune system and physiological function. Copper (68% DV) promotes heart health and helps maintain bones and nerves. Manganese (195% DV) affects cellular respiration, bone growth, glucose metabolism, and brain activity. Selenium (24% DV) is essential for thyroid and immune system function. People can eat black walnuts raw or use them in cooking because of their rich flavor.



Calories
Name Amount % Daily Value
Calories 619 kcal 31%


Carbohydrates
Name Amount % Daily Value
Total Carbs 9.58 g 3%
Dietary Fiber 6.80 g 27%
Sugars 1.10 g
Starch 0.24 g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 121.00 mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 59.33 g 91%
Saturated Fat 3.48 g 17%
Monounsaturated Fat 15.44 g
Polyunsaturated Fat, total 36.44 g
  • 18:2 n-6 (LA), Omega-6
33.76 g
  • 18:3 n-6 (GLA)
0.00 g
  • 18:3 n-3 (ALA), Omega-3
2.68 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat - g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 24.06 g 48%
  • Tryptophan
0.32 g
  • Threonine
0.72 g
  • Isoleucine
0.97 g
  • Leucine
1.68 g
  • Lysine
0.71 g
  • Methionine
0.47 g
  • Cystine
0.46 g
  • Phenylalanine
1.09 g
  • Tyrosine
0.74 g
  • Valine
1.27 g
  • Arginine
3.62 g
  • Histidine
0.67 g
  • Alanine
1.05 g
  • Aspartic Acid
2.43 g
  • Glutamic Acid
5.15 g
  • Glycine
1.19 g
  • Proline
0.93 g
  • Serine
1.23 g


Vitamins
Name Amount % Daily Value
Vitamin C 1.70 mg 3%
Thiamin 0.06 mg 4%
Riboflavin 0.13 mg 8%
Niacin 0.47 mg 2%
Pantothenic Acid 1.66 mg 17%
Vitamin B6 0.58 mg 29%
Folate, total 31.00 mg 8%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
31.00 mcg
Choline 32.10 mg
Betaine 0.50 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 40.00 IU 1%
  • Retinol Acitiviy Equivalent
2.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
24.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 9.00 mcg
Vitamin E, total 3.10 IU 10%
  • Alpha-Tocopherol
2.08 mg
  • Beta-Tocopherol
0.01 mg
  • Gamma-Tocopherol
28.78 mg
  • Delta-Tocopherol
1.51 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 2.70 mcg 3%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 61.00 mg 6%
Iron 3.12 mg 17%
Magnesium 201.00 mg 50%
Phosphorus 513.00 mg 51%
Potassium 523.00 mg 15%
Sodium 2.00 mg 0%
Zinc 3.37 mg 22%
Copper 1.36 mg 68%
Manganese 3.90 mg 195%
Selenium 17.00 mcg 24%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 4.56 g
Ash 2.47 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.