Nuts, Seeds & Oils
Walnuts, raw Nutrition Facts
English walnuts are nutrient-dense tree nuts rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA). They have a distinctive mild, slightly bitter flavor and are commonly eaten raw or used in baking.
Nutrition Facts
Per 100g serving
Calories654
% Daily Value*
Total Fat
65.2g100%
Saturated Fat
6.1g31%
Trans Fat
0.0g
Polyunsaturated Fat
47.2g
Monounsaturated Fat
8.9g
Cholesterol
-0%
Sodium
2mg0%
Total Carbohydrate
13.7g5%
Dietary Fiber
6.7g24%
Total Sugars
2.6g
Protein
15.2g30%
Vitamin A
1mcg0%
Vitamin C
1.3mg1%
Vitamin D
-0%
Vitamin E
0.7mg5%
Vitamin K
2.7mcg2%
Vitamin B6
0.5mg32%
Vitamin B12
-0%
Folate
98mcg25%
Calcium
98mg8%
Iron
2.9mg16%
Potassium
441mg9%
Magnesium
158mg38%
Zinc
3.1mg28%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Excellent source of omega-3 fatty acids for heart health
- ✓High in antioxidants including polyphenols
- ✓May support brain health and cognitive function
- ✓Helps reduce inflammation in the body
- ✓Supports healthy cholesterol levels
Best For
Snacking raw or roastedBaking in breads, muffins, and cookiesAdding to salads and grain bowlsMaking walnut butter or pesto
Storage
Store in an airtight container in the refrigerator for up to 6 months or freeze for up to 1 year. Keep away from strong-smelling foods as walnuts absorb odors easily.
Serving Sizes
100g654 cal
1 cup halves765 cal
1 oz (14 halves)183 cal
1 cup chopped785 cal
Frequently Asked Questions
Are raw walnuts good for you?
Yes, raw walnuts are extremely nutritious, providing high amounts of omega-3 fatty acids, antioxidants, and minerals like copper and manganese.
How many walnuts should I eat per day?
A serving of about 1 ounce (28g or 14 halves) daily provides health benefits without excessive calories.
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