Walnut Nutrition facts
Walnut
Walnuts are nutritious kernels obtained from the tree belonging to the Juglandaceae family, in the genus, Juglans. The nuts have been revered since ancient times as the symbol of intellectuality. Their bi-lobed kernels feature convoluted surfaces resembling that of a human brain! They enriched with many health-benefiting nutrients, especially omega-3 fatty acids that are essential for optimum health.
Juglans species are medium-sized, semi-tropical, deciduous trees believed to be originating in the mountain ranges of the Central Asian or Southern Europe region.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 654 Kcal | 33% |
| Carbohydrates | 13.71 g | 11% |
| Protein | 15.23 g | 27% |
| Total Fat | 65.21 g | 217% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 6.7 g | 18% |
| Vitamins | ||
| Folates | 98 µg | 24% |
| Niacin | 1.125 mg | 7% |
| Pantothenic acid | 0.570 mg | 11% |
| Pyridoxine | 0.537 mg | 41% |
| Riboflavin | 0.150 mg | 11.5% |
| Thiamin | 0.341 mg | 28% |
| Vitamin A | 20 IU | 0.5% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin E | 20.83 mg | 139% |
| Vitamin K | 2.7 µg | 2% |
| Electrolytes | ||
| Sodium | 2 mg | 0% |
| Potassium | 441 mg | 9% |
| Minerals | ||
| Calcium | 98 mg | 10% |
| Copper | 1.5 mg | 167% |
| Iron | 2.9 mg | 36% |
| Magnesium | 158 mg | 39.5% |
| Manganese | 3.4 mg | 148% |
| Phosphorus | 346 mg | 49% |
| Selenium | 4.9 µg | 9% |
| Zinc | 3.09 mg | 28% |
| Phyto-nutrients | ||
| Carotene-ß | 12 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 9 µg | -- |