Nutrition for Walnut
Calories, Protein, Vitamins and More
Walnut Nutrition Summary
One cup of walnut (117 grams or 0.3 lb) contains 765 calories and 17.8 grams of protein. Walnut consist of 4% water, 14% carbohydrates, 15% protein, and 65% fat.Walnut is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and Vitamin B6. It also contains significant amounts of folate, phosphorus, copper, manganese, choline, selenium and zinc.
In one cup of walnut:
- Calories: 765
- Protein: 17.8 g
- Sugar: 3.1 g
- Dietary fiber: 7.8 g
- Fat: 76.3 g, (Saturated: 7.2 g)
- Sodium: 2.3 mg
See the Walnut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, walnuts, english.
Calories in Walnut
Walnut has 765 calories per cup or 654 calories for every 100 grams. Most of its calories are from fat.84% of calories in walnut are from fat, 9% of calories are from protein and 8% of calories are from carbohydrates.
Calories from Carbs
A small portion, or 8% the calories in walnut are from carbohydrates.
The carbs in walnut are mostly in the form of dietary fiber, sugar and starch (71%, 28% and 1%). An excellent high-fiber food, a single cup of walnut contains 31% of recommended daily values or 7.8 grams of dietary fiber.
- Dietary fiber: 7.8 g
- Sugar: 3.1 g
- Starch: 0.1 g
Calories from Fat
The majority, or 84% of the calories in Walnut are from fat. Walnut is high in total fat, with 76.3 grams or 119% of recommended daily values per cup. Most of the fat in walnut are healthier unsaturated fats but it also contains a high amount of saturated fat, about 40% of recommended daily values.
Walnut is cholesterol free and trans-fat free.
Walnut is cholesterol free and trans-fat free.
- Total fat: 76.3 g
- Saturated fat: 7.2 g
- Monounsaturated fat: 10.5 g
- Polyunsaturated fat: 55.2 g
Omega-3 and Omega-6 in Walnut
Walnut is a great source of healthy omega-3 fatty acids, containing a total of 10.62 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 10.62 g
Also a good source of omega-6 fatty acids, every cup of walnut contains a total of 44.6 grams of omega-6. In addition, a large portion of the omega-6 in walnut comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- other omega 6: 0.07 g
- linoleic acid: 44.57 g
Calories Similar to Walnut
Some other nuts or seeds with similar calories to walnut by weight:- Brazil Nut: +6 calories
- Hazelnut: -9 calories
- Pine Nut: +22 calories
- Sunflower Seeds: -41 calories
Protein in Walnut
An excellent source of protein, a single cup of Walnut contains 36% of recommended daily values or 17.8 grams of protein. In addition, walnut is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 17.82 g
- Tryptophan: 0.2 g
- Threonine: 0.7 g
- Isoleucine: 0.73 g
- Leucine: 1.37 g
- Lysine: 0.5 g
- Methionine: 0.28 g
- Phenylalanine: 0.83 g
- Valine: 0.88 g
- Histidine: 0.46 g
Protein Similar to Walnut
Some other nuts or seeds with similar amounts of protein to walnut by weight:- Lotus Seeds: +0.2 grams
- Hazelnut: -0.2 grams
- Brazil Nut: -1.1 grams
- Chia Seeds: +1.5 grams
Vitamins and Minerals in Walnut
An good source of many nutrients, walnut contains abundant amounts of calcium, iron, magnesium, potassium, thiamin and Vitamin B6. In fact, a single cup of walnut contains 60% of recommended daily values or 184.9 milligrams of magnesium. Also an excellent source of iron, a single cup of walnut contains 19% of recommended daily values or 3.4 milligrams of iron.Vitamins in walnut (1 cup):
- Vitamin a: 1.2 ug
- Thiamin: 0.4 mg
- Riboflavin: 0.2 mg
- Niacin: 1.3 mg
- Vitamin b6: 0.6 mg
- Vitamin c: 1.5 mg
- Vitamin e: 0.8 mg
- Folate: 114.7 ug
- Vitamin k: 3.2 ug
- Calcium: 114.7 mg
- Potassium: 516 mg
- Iron: 3.4 mg
- Magnesium: 184.9 mg
- Zinc: 3.6 mg
- Selenium: 5.7 ug
- Phosphorus: 404.8 mg
- Copper: 1.9 mg
- Manganese: 4 mg
- Choline: 45.9 mg
Similar to Walnut for Magnesium
Here are some other nuts or seeds with similarly abundant amounts of magnesium to walnut:- Hazelnut: +18 MG
- Sunflower Seeds: -34 MG
- Pecan: -43 MG
- Macadamia Nut: -47 MG
Flavonoids and Carotenoids in Walnut [3]
Walnut contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of walnut:
- beta-carotene: 14 ug
Walnut Nutrition Chart
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