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English Walnut Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2024-05-23

Written and reviewed by the NatureClaim Team




English Walnut


Overview of English Walnut Nutrition

Scientific Name: Juglans regia

Order: Fagales

Family: Juglandaceae

In brief English walnut has: thiamin (0.34 mg | 28% DV) vitamin B6 (0.54 mg | 32% DV) folate (98.00 mcg | 25% DV) magnesium (158.00 mg | 38% DV) phosphorus (346.00 mg | 28% DV) zinc (3.09 mg | 28% DV) copper (1.59 mg | 177% DV) manganese (3.41 mg | 148% DV) English walnuts (Juglans regia) are native to Eurasia. The fruits of English walnuts are more commonly eaten than black walnuts. English walnuts have thinner shells, a milder flavor, and are cheaper than black walnuts. Black walnuts have more magnesium and phosphorus than English walnuts. English walnuts are an excellent source of B-vitamins, such as thiamin (vitamin B1), folate (vitamin B9), and vitamin B6. Thiamin (28% daily value [DV]) and folate (25% DV) contents in English walnuts are much higher than in black walnuts. Thiamin is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function. Folate is a necessary nutrient that prevents neural tube defects. Vitamin B6 (32% DV) is important for the immune system, and it may also reduce the risk of cardiovascular disease and support the nervous system. Magnesium (38% DV) promotes calcium absorption, helps the body build new bone cells, and regulates nerve and muscle activities. Phosphorus (28% DV) strengthens muscles, regulates heart rate, and supports nerve conductivity. Zinc (28% DV) is an essential element required by the immune system. Copper (177% DV) promotes heart health and important for bone and nerve health. Manganese (148% DV) affects cellular respiration, bone growth, glucose metabolism, and brain activity. English walnuts are commonly eaten as a snack or used in baking and salads.



Name Amount % Daily Value
Calories 654 kcal 33%


Name Amount % Daily Value
Total Carbs 13.71 g 5%
Dietary Fiber 6.70 g 24%
Sugars 2.61 g
Starch 0.06 g


Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 92.00 mg


Name Amount % Daily Value
Total Fat 65.21 g 84%
Saturated Fat 6.13 g 31%
Monounsaturated Fat 8.93 g
Polyunsaturated Fat, total 47.17 g
  • 18:2 n-6 (LA), Omega-6
 38.09 g
  • 18:3 n-6 (GLA)
 - g
  • 18:3 n-3 (ALA), Omega-3
 9.08 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 0.00 g


Name Amount % Daily Value
Protein, total 15.23 g 30%
  • Tryptophan
 0.17 g
  • Threonine
 0.60 g
  • Isoleucine
 0.63 g
  • Leucine
 1.17 g
  • Lysine
 0.42 g
  • Methionine
 0.24 g
  • Cystine
 0.21 g
  • Phenylalanine
 0.71 g
  • Tyrosine
 0.41 g
  • Valine
 0.75 g
  • Arginine
 2.28 g
  • Histidine
 0.39 g
  • Alanine
 0.70 g
  • Aspartic Acid
 1.83 g
  • Glutamic Acid
 2.82 g
  • Glycine
 0.82 g
  • Proline
 0.71 g
  • Serine
 0.93 g


Name Amount % Daily Value
Vitamin Can antioxidant and for immune health and making collagen
 1.30 mg 1%
Thiaminfor amino acid, glucose, and lipid metabolism
 0.34 mg 28%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism
 0.15 mg 12%
Niacinfor digestive and skin health and nerve function
 1.13 mg 7%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism
 0.57 mg 11%
Vitamin B6for brain development, immune health, and protein metabolism
 0.54 mg 32%
Folate, totalfor amino acid metabolism and preventing neural tube defects
 98.00 mcg 25%
  • Folic Acid
 0.00 mcg
  • Food Folate (dietary folate equivalent)
 98.00 mcg
Cholinefor brain health and nerve function
 39.00 mg 7%
Betainefor metabolizing an amino acid called homocysteine
 0.30 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
 12.00 mcg 1%
  • Retinol Acitiviy Equivalent
 1.00 mcg
  • Retinol
 0.00 mcg
  • Beta-Carotene
 12.00 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
 0.70 mg 5%
  • Alpha-Tocopherol
 0.70 mg
  • Beta-Tocopherol
 0.15 mg
  • Gamma-Tocopherol
 20.83 mg
  • Delta-Tocopherol
 1.89 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 -


Name Amount % Daily Value
Calciumfor bone health and muscle/nerve function
 98.00 mg 8%
Ironfor carrying oxygen to cells and muscles
 2.91 mg 16%
Magnesiumfor bone and heart health and muscle/nerve function
 158.00 mg 38%
Phosphorusfor bone health and helping the body store and use energy
 346.00 mg 28%
Potassiumfor carbohydrate metabolism and muscle/nerve function
 441.00 mg 9%
Sodiumfor muscle/nerve function
 2.00 mg 0%
Zincan antioxidant and for immune health
 3.09 mg 28%
Copperfor iron absorption and blood vessel, bone, and immune health
 1.59 mg 177%
Manganesean antioxidant
 3.41 mg 148%
Seleniuman antioxidant and for reproductive health and thyroid function
 4.90 mcg 9%
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


Name Amount
Anthocyanidins
  • Cyanidin
 2.70 mg
  • Petunidin
 0.00 mg
  • Delphinidin
 0.00 mg
  • Malvidin
 0.00 mg
  • Pelargonidin
 0.00 mg
  • Peonidin
 0.00 mg
Flavan-3-ols
  • (+)-Catechin
 0.00 mg
  • (-)-Epigallocatechin
 0.00 mg
  • (-)-Epicatechin
 0.00 mg
  • (-)-Epicatechin-3-gallate
 0.00 mg
  • (-)-Epigallocatechin-3-gallate
 0.00 mg
  • (+)-Gallocatechin
 0.00 mg
Flavanones
  • Hesperetin
 0.00 mg
  • Naringenin
 0.00 mg
Flavones
  • Apigenin
 0.00 mg
  • Luteolin
 0.00 mg
Flavonols
  • Myricetin
 0.00 mg
  • Quercetin
 0.00 mg
Isoflavones
  • Daidzein
 0.02 mg
  • Genistein
 0.01 mg
  • Glycitein
 0.00 mg
  • Isoflavones, total
 0.02 mg
  • Biochanin A
 - mg
  • Formononetin
 0.00 mg
  • Coumestrol
 0.00 mg
Proanthocyanidins
  • Proanthocyanidin Dimers
 5.70 mg
  • Proanthocyanidin Trimers
 7.20 mg
  • Proanthocyanidin 4-6mers
 22.10 mg
  • Proanthocyanidin 7-10mers
 5.40 mg
  • Proanthocyanidin Polymers (>10mers)
 20.00 mg


Name Amount
Water 4.07 g
Ash 1.78 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/.


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