Walnut Nutrition Facts And Health Benefits

Walnuts are sources of healthy fats and are high in omega-3. The walnut's scientific name is 'Genus Juglans'. Walnuts are used commercially for making energy bars, cereals, and walnut butter.

Raw Walnut Nutrition Facts

Here below table shows raw walnut nutrition facts for 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 654

Calories from Fat 585

% Daily Value*
Total Fat 65g 100%
Saturated Fat 6g 30%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2mg 1%
Total Carbohydrate 14g 5%
Dietary Fiber 7g 29%
Sugars 3g
Protein 15g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100 grams of walnut holds 654 Kcals, 65 grams of fat, 14 grams of carbohydrate (7 grams of fiber and 3 grams of sugar), and 15 grams of protein.

There is no cholesterol or trans fat in the walnuts. It contains 2 mg of sodium.


100 grams of walnuts have 654 Kcals(2740 kJ). Most of the calories come from fat.

A 100-gram of walnut has 14 grams of carbohydrates, 7 grams of fiber, and 3 grams of natural sugar. In 100 grams of walnuts, Net carbs(Total Carbs-Fiber) should be 7 grams.

3 grams of sugar include:
Sucrose 2.43g
Glucose 0.08g
Fructose 0.09g
Starch 0.06g

Walnuts are an ideal source of healthy fats. 100 grams of walnuts have 65 grams of fat. 6 grams of saturated fats, and the rest are unsaturated fats.

100 gram of walnuts holds below unsaturated fatty acids:
Monounsaturated fatty acids - 9 grams
Polyunsaturated fatty acids - 47 grams

It is also a good source of protein.
100 grams of raw walnuts have 15 grams of protein.

100 grams of walnuts hold below amino acids:
Tryptophan 0.17g
Threonine 0.596g
Isoleucine 0.625g
Leucine 1.17g
Lysine 0.424g
Methionine 0.236g
Cystine 0.208g
Phenylalanine 0.711g
Tyrosine 0.406g
Valine 0.753g
Arginine 2.28g
Histidine 0.391g
Alanine 0.696g
Aspartic acid 1.83g
Glutamic acid 2.82g
Glycine 0.816g
Proline 0.706g
Serine 0.934g

Glycemic Index:

The glycemic index of walnuts is 15. Its low glycemic index makes it the ideal snack for diabetic persons.

Vitamins And Minerals In Walnuts





Vitamin C

1.3 mg


98 mg

Vitamin A

1 mcg


346 mg

Vitamin E

0.7 mg


441 mg

Vitamin K

2.7 mcg


2.91 mg

Vitamin B1

0.341 mg


158 mg

Vitamin B2

0.15 mg


3.09 mg

Vitamin B3

1.12 mg


1.59 mg

Vitamin B6

0.537 mg


3.41 mg

Vitamin B9

98 mcg

100 grams of walnuts can have Vitamin C(1.44%), Vitamin A(0.11%), Vitamin E(4.67%) and Vitamin K(2.25%) of your RDA(Recommended Dietary Allowances).

Vitamin C helps in wound healing, Vitamin A needed for cell growth and development, Vitamin E keeps healthy skin-eyes, and Vitamin K is necessary for blood clotting and healthy bones.

Walnuts carry a fair amount of B vitamins too. 100 grams of walnuts can have Vitamin B1(thiamin) 28%, Vitamin B2(riboflavin) 11%, Vitamin B3(niacin) 7%, Vitamin B6(pyridoxine) 41%, and Vitamin B9(folate) 25% of your RDA(Recommended Dietary Allowances). B vitamins may relieve stress.

Minerals are also required for body functioning. Let's check its percentage value.

100 grams of walnuts can provide Calcium at 8%, Phosphorus 9%, Potassium 22%, Iron 33%, Magnesium 38%, Zinc 28%, Copper 177% and Manganese 148% of your RDA(Recommended Dietary Allowances).

Calcium strengthens our bones; Phosphorus helps the body make ATP; Potassium regulates fluid balance; Iron supports good energy levels; Magnesium supports muscle and nerve function and energy production.

Zinc helps your immune system and metabolism function; Copper helps your body make red blood cells and keeps nerve cells and your immune system healthy.; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

Benefits of walnuts

Walnut benefits for hair:

Walnuts have oleic acid(Omega-9) and linolenic acid(Omega-6) that will benefit hair growth. Oleic acid nourishes and moisturizes hair and control water loss in the hair. Linolenic acid promotes hair growth and controls hair loss.

Walnut benefits for the brain:

The walnut's shape is similar to the brain. Much research has proven that walnuts will improve cognitive functions. Daily consumption of walnuts has a good memory and better cognitive conditions than others who don't eat them. It will also reduce the risk of cardiovascular disease, type 2 diabetes, and depression.

Walnut benefits for health:

Daily eating of walnuts can improve the cholesterol profile in the body. That will improve heart health and keeps the heart healthy. It will lower bad cholesterol and raise good cholesterol in the body.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions

How much omega-3 is in walnuts?

One ounce(28.35) of walnuts contains 2.5 grams of omega-3 fatty acids.

How many walnuts can you eat in a day?

We recommend eating atleast 4 walnuts a day for better health benefits. You can consume 4-22 walnuts a day. Eat it according to your macro.

What happens if we eat walnuts daily?

Daily eating a handful of walnuts can lower bad(LDL) cholesterol and increase good(HDL) cholesterol. It keeps the heart healthy.

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