Black Walnut Nutrition Facts

Overview of Black Walnut Nutrition

Scientific Name: Juglans nigra

Order: Fagales

Family: Juglandaceae

In brief black walnut has: vitamin B6 (0.58 mg | 34% DV) magnesium (201.00 mg | 48% DV) phosphorus (513.00 mg | 41% DV) zinc (3.37 mg | 31% DV) copper (1.36 mg | 151% DV) manganese (3.90 mg | 170% DV) selenium (17.00 mcg | 31% DV) 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 (34% daily value [DV]). Vitamin B6 is important for the immune system. This B-vitamin may also 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 (48% DV) and phosphorus (41% 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 (31% DV) is also one of the essential elements to sustain life, especially the immune system and physiological function. Copper (151% DV) promotes heart health and helps maintain bones and nerves. Manganese (170% DV) affects cellular respiration, bone growth, glucose metabolism, and brain activity. Selenium (31% 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	24%
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	76%
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 Can antioxidant and for immune health and making collagen	1.70 mg	2%
Thiaminfor amino acid, glucose, and lipid metabolism	0.06 mg	5%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.13 mg	10%
Niacinfor digestive and skin health and nerve function	0.47 mg	3%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	1.66 mg	33%
Vitamin B6for brain development, immune health, and protein metabolism	0.58 mg	34%
Folate, totalfor amino acid metabolism and preventing neural tube defects	31.00 mcg	8%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	31.00 mcg
Cholinefor brain health and nerve function	32.00 mg	6%
Betainefor metabolizing an amino acid called homocysteine	0.60 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	2.00 mcg	0%
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
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	9.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	2.08 mg	14%
Alpha-Tocopherol	2.08 mg
Beta-Tocopherol	0.01 mg
Gamma-Tocopherol	28.78 mg
Delta-Tocopherol	1.51 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	2.70 mcg	2%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	61.00 mg	5%
Ironfor carrying oxygen to cells and muscles	3.12 mg	17%
Magnesiumfor bone and heart health and muscle/nerve function	201.00 mg	48%
Phosphorusfor bone health and helping the body store and use energy	513.00 mg	41%
Potassiumfor carbohydrate metabolism and muscle/nerve function	523.00 mg	11%
Sodiumfor muscle/nerve function	2.00 mg	0%
Zincan antioxidant and for immune health	3.37 mg	31%
Copperfor iron absorption and blood vessel, bone, and immune health	1.36 mg	151%
Manganesean antioxidant	3.90 mg	170%
Seleniuman antioxidant and for reproductive health and thyroid function	17.00 mcg	31%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- 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 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

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/.