Nuts and oilseeds · IFCT 2017
Walnut: nutrition per 100 g
Per 100 g, walnuts give 671 kcal, 14.9 g protein, 64.3 g fat and 8710 mg omega-3 ALA, according to IFCT 2017. That omega-3 figure ranks 3rd of 203 foods, and walnut is the only common nut with a large amount of it. It is also the most energy-dense of the 14 nuts and oilseeds, so a few kernels make a portion.
About walnut
Walnut, akhrot in Hindi, Bengali, Gujarati and Punjabi, akhrod in Marathi, akrodu in Kannada and dhoon in Kashmiri, is the nut of the Kashmir valley. Jammu and Kashmir grows most of India's crop, with Himachal Pradesh, Uttarakhand and Arunachal Pradesh adding more. The nuts are knocked down in early autumn, hulled, dried and sold through winter, both in the shell and as kernels.
Kashmiri kitchens use walnuts generously: doon chetin, a raw walnut chutney with curd, chilli and mint, walnut halwa, and kernels ground into gravies. Elsewhere in India, walnuts go into dry fruit mixes, akhrot barfi, brownies and winter laddoos, and many families give children a few kernels as brain food.
What walnut brings to a meal
- 01
Omega-3 among the top foods
At 8710 mg omega-3 ALA per 100 g, walnut ranks 3rd of 203 foods and 2nd of 12 nuts and oilseeds with a value. A few kernels a day give a useful amount of plant omega-3.
- 02
Mostly polyunsaturated fat
Of its 64.3 g fat per 100 g, 44.91 g is polyunsaturated and only 5.21 g saturated. Walnut ranks 1st of 14 nuts and oilseeds for both fat and energy.
- 03
Vitamin K1 and vitamin B6
Walnuts carry 84.9 micrograms of vitamin K1 and 0.8 mg vitamin B6 per 100 g, the B6 about 33 per cent of a man's and 42 per cent of a woman's daily requirement.
- 04
Folate, magnesium and calcium
100 g gives 58 micrograms of folate, 180 mg magnesium and 105 mg calcium, along with 14.9 g protein and 5.4 g fibre.
Walnut nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 671 kcal | 32% | 40% |
| Protein | 14.9 g | 28% | 33% |
| Carbohydrate (available) | 10.1 g | ||
| Dietary fibre | 5.4 g | ||
| Free sugars | 3.2 g | ||
| Total fat | 64.3 g | ||
| Water | 3.6 g | ||
| Fats | |||
| Saturated fat | 5.21 g | ||
| Monounsaturated fat | 11.32 g | ||
| Polyunsaturated fat | 44.91 g | ||
| Omega-3 (alpha-linolenic acid) | 8,710 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 105 mg | 11% | 11% |
| Iron | 3.21 mg | 17% | 11% |
| Zinc | 2.94 mg | 17% | 23% |
| Magnesium | 180 mg | 41% | 49% |
| Phosphorus | 400 mg | ||
| Potassium | 457 mg | ||
| Sodium | 1 mg | ||
| Copper | 1.52 mg | ||
| Selenium | 6.5 µg | ||
| Vitamins | |||
| Vitamin C | 0.9 mg | 1% | 1% |
| Beta-carotene | 10 µg | ||
| Thiamine (B1) | 0.4 mg | 22% | 24% |
| Riboflavin (B2) | 0.12 mg | 5% | 5% |
| Niacin (B3) | 0.86 mg | 5% | 6% |
| Vitamin B6 | 0.8 mg | 33% | 42% |
| Folate (B9) | 58 µg | 19% | 26% |
| Vitamin E (alpha-tocopherol) | 2.65 mg | ||
| Vitamin K1 | 84.9 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Walnut: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/walnut/
Where walnut sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Zinc | 2.94 mg | 12th of 14 | 33rd of 243 |
| Magnesium | 180 mg | 12th of 14 | 32nd of 242 |
| Vitamin C | 0.9 mg | 1st of 2 | 125th of 130 |
| Omega-3 (alpha-linolenic acid) | 8,710 mg | 2nd of 12 | 3rd of 202 |
| Vitamin E (alpha-tocopherol) | 2.65 mg | 9th of 14 | 15th of 242 |
| Thiamine (B1) | 0.4 mg | 9th of 14 | 21st of 239 |
| Energy | 671 kcal | 1st of 14 | 15th of 257 |
How walnut is eaten
- Doon chetin, Kashmir's walnut chutney ground with curd, green chilli, mint and salt.
- A few kernels a day, plain or soaked overnight, as a winter habit.
- Akhrot barfi and walnut halwa, cooked with milk, ghee and sugar for festivals.
- Chopped into dry fruit laddoo, panjiri and winter pinni.
- Folded into brownies, cakes and banana bread in home kitchens.
Before you plan around it
Walnut is a tree nut and a common allergen. Its high polyunsaturated fat turns rancid quickly once the shell is cracked, so store kernels airtight in the fridge and discard any that taste bitter or paint-like. At 671 kcal per 100 g, walnuts are the most energy-dense of the nuts in the tables, so a few kernels rather than a handful is the portion. The vitamin K1 matters for people on warfarin, who should keep intake steady.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about walnut
Are walnuts good for the brain?
Walnuts are rich in plant omega-3, 8710 mg ALA per 100 g, and the brain uses omega-3 fats. A few kernels fit a healthy diet for children and adults, but no single food improves memory or intelligence on its own.
Are walnuts a good source of omega-3 for vegetarians?
Yes. IFCT 2017 ranks walnut 3rd of 203 foods for omega-3 ALA. The body converts only part of ALA into the forms found in fish, so vegetarians do best with regular, modest amounts from walnuts, flaxseed and mustard.
How many walnuts should I eat a day?
A few halves, a small palmful, is a sensible daily amount. At 671 kcal per 100 g, walnuts add energy quickly, so they work best in place of other snacks rather than on top of them.
Are walnuts good for people with diabetes?
Yes, in small portions. Walnuts have 10.1 g carbohydrate per 100 g and plenty of fat and protein, so they add little to blood sugar. Count their energy. Plan portions with your doctor or dietitian.
Related foods and tables
Almond
Nutrition per 100 g, from IFCT 2017.
Flaxseeds (alsi)
Nutrition per 100 g, from IFCT 2017.
Pine nuts (chilgoza)
Nutrition per 100 g, from IFCT 2017.
Pistachio
Nutrition per 100 g, from IFCT 2017.
Cashew nut
Nutrition per 100 g, from IFCT 2017.
Almond vs Walnut
Side by side, per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.