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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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