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Nuts & Seeds

Walnuts

Rich in CopperRich in MagnesiumRich in Vitamin B6Rich in Thiamin (B1)

Overview

Why eat walnuts?

Walnuts are one of the richest whole-food sources of plant omega-3 fat, and they pack minerals into a small handful: magnesium, copper, phosphorus and zinc all show up in generous amounts. They are calorie-dense at 654 kcal per 100 g, so they work best as a measured handful rather than open-bowl snacking.

Good to know: Walnuts are energy-dense: a full cup ground supplies about 523 kcal and 52 g of fat, so portion size matters more than with most foods.

  1. Exceptional copper content

    At 1.59 mg per 100 g, walnuts deliver 176% of the Daily Value for copper, a mineral needed for iron handling, connective tissue and energy production.

  2. Magnesium for muscles and nerves

    With 158 mg per 100 g (38% DV), walnuts support normal muscle and nerve function, blood pressure regulation and hundreds of enzyme reactions.

  3. Fiber and plant protein

    Each 100 g brings 6.7 g of fiber (24% DV) and 15 g of protein, a combination that slows digestion and helps a snack feel satisfying.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in walnuts?

Calories

654kcal

Protein

15g

Carbs

14g

Fat

65g

Fiber

6.7g

Sugars

2.6g

Minerals

  • Calcium98 mg8%
  • Iron2.9 mg16%
  • Magnesium158 mg38%
  • Phosphorus346 mg28%
  • Potassium441 mg9%
  • Sodium2 mg0%
  • Zinc3.1 mg28%
  • Copper1.6 mg176%
  • Selenium4.9 µg9%

Vitamins

  • Vitamin A1 µg0%
  • Vitamin C1.3 mg1%
  • Vitamin E0.7 mg5%
  • Vitamin K2.7 µg2%
  • Thiamin (B1)0.34 mg28%
  • Riboflavin (B2)0.15 mg12%
  • Niacin (B3)1.1 mg7%
  • Vitamin B60.54 mg32%
  • Folate98 µg25%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Nuts, walnuts, english” (SR Legacy, FDC ID 170187).View the USDA record ↗ (opens in a new tab).