Walnuts (Raw) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.1GI LowAllergen: Tree Nuts

Macronutrients

Calories654 kcal 33% DV

Protein15 g 30% DV

Carbohydrates14 g 5% DV

Fat65 g 84% DV

Fiber6.7 g 24% DV

Total sugars2.6 g no %DV*

Sodium2.0 mg 0% DV

Vitamins & minerals

Vitamin A1.0 µg 0%

Vitamin C1.3 mg 1%

Vitamin D0.0 µg 0%

Vitamin E0.7 mg 5%

Vitamin K2.7 µg 2%

Thiamin B10.34 mg 28%

Riboflavin B20.15 mg 12%

Niacin B31.1 mg 7%

Vitamin B60.54 mg 32%

Folate B998 µg 24%

Vitamin B120.0 µg 0%

Calcium98 mg 8%

Iron2.9 mg 16%

Magnesium158 mg 38%

Phosphorus346 mg 28%

Potassium441 mg 9%

Zinc3.1 mg 28%

Selenium4.9 µg 9%

Common serving sizes

Serving	Weight
1 oz (14 halves)	28 g
1/4 cup chopped	30 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

See Walnuts (Raw) in the Connections Explorer →

Best timing around exercise

Rest day snacks or 2+ hours pre-workout. Good energy but high fat slows digestion

More nuts

Brazil Nuts (Raw)Peanuts (Raw)Pistachios (Raw)Sacha Inchi Nuts Almonds (Raw)Baru Nut Peanuts (Roasted)Pistachios (Roasted)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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