English Walnut Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-08-11

Written and reviewed by the NatureClaim Team




English Walnut


Overview of English Walnut Nutrition

Scientific Name: Juglans regia


Order: Fagales


Family: Juglandaceae


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 (23% 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 an important nutrient that prevents neural tube defects. Vitamin B6 (27% DV) may boost the immune system, reduce the risk of cardiovascular disease, and support nerve health. Magnesium (40% DV) promotes calcium absorption, helps the body build new bone cells, and regulates nerve and muscle activities. Phosphorus (35% DV) strengthens muscles, regulates heart rate, and supports nerve conductivity. Zinc (21% DV) is an essential element required by the immune system. Copper (79% DV) promotes heart health and important for bone and nerve health. Manganese (171% 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.



Calories
Name Amount % Daily Value
Calories 654 kcal 33%


Carbohydrates
Name Amount % Daily Value
Total Carbs 13.71 g 5%
Dietary Fiber 6.70 g 27%
Sugars 2.61 g
Starch 0.06 g


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


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 65.21 g 100%
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


Protein and Amino Acids
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


Vitamins
Name Amount % Daily Value
Vitamin C 1.30 mg 2%
Thiamin 0.34 mg 23%
Riboflavin 0.15 mg 9%
Niacin 1.13 mg 6%
Pantothenic Acid 0.57 mg 6%
Vitamin B6 0.54 mg 27%
Folate, total 98.00 mg 25%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
98.00 mcg
Choline 39.20 mg
Betaine 0.30 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 20.00 IU 0%
  • 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
Lycopene 0.00 mcg
Lutein and Zeaxanthin 9.00 mcg
Vitamin E, total 1.04 IU 3%
  • Alpha-Tocopherol
0.70 mg
  • Beta-Tocopherol
0.15 mg
  • Gamma-Tocopherol
20.83 mg
  • Delta-Tocopherol
1.89 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 2.70 mcg 3%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 98.00 mg 10%
Iron 2.91 mg 16%
Magnesium 158.00 mg 40%
Phosphorus 346.00 mg 35%
Potassium 441.00 mg 13%
Sodium 2.00 mg 0%
Zinc 3.09 mg 21%
Copper 1.59 mg 79%
Manganese 3.41 mg 171%
Selenium 4.90 mcg 7%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
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


Others
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 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/.