English walnuts nutrition facts
Per 1 cup shelled (50 halves)
of a 2,000 cal day
- Protein15g9% of calories
- Carbs14g8% of calories
- Fat65g84% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of English walnuts (1 cup shelled (50 halves)) has 654 calories, with 15 g of protein, 14 g of carbohydrates and 65 g of fat. Most of its energy comes from fat (84% of calories). It is high in protein (30% DV), dietary fiber (24% DV) and thiamine (28% DV). Keep an eye on saturated fat, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber24%
- Thiamine28%
- Vitamin B641%
- Folate (B9)25%
- Iron36%
Good source of
10–19% of the daily value
- Riboflavin (B2)12%
- Pantothenic acid11%
- Calcium10%
Watch
20%+ of the daily value
- Saturated fat31%
Vitamins & minerals
Amounts for 1 cup shelled (50 halves). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 98 μg | 25% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 3 mg | 36% |
| Potassium | 441 mg | 9% |
| Magnesium | 158 mg | 38% |
| Phosphorus | 346 mg | 49% |
| Zinc | 3 mg | 28% |
| Copper | 2 mg | 176% |
| Manganese | 3 mg | 148% |
| Selenium | 5 μg | 9% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 12 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 47 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 9 g | — |
| Total omega 6 | 38 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
How it compares
Calories per listed serving.
Burning 654 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 124minWalking (3.5 mph)
- 79minCycling (moderate)
- 54minRunning (6 mph)
- 92minSwimming laps
Common questions
How many calories are in English walnuts?
One serving of English walnuts (1 cup shelled (50 halves)) has 654 calories. That is about 33% of a 2,000-calorie day.
Are English walnuts high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are English walnuts keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in English walnuts?
2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in English walnuts?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
Recipes with english walnuts
263 calGreek Yogurt and Fruit Salad1 serving
222 calLettuce Cucumber Walnut Salad1 serving
233 calGreek Yogurt with Berries, Nuts, and Honey1 serving
305 calGreek Yogurt with Blueberries, Walnuts & Honey1 serving
313 calGround Turkey, Green Bean & Walnut Stir-Fry1 serving
259 calYogurt with Walnuts & Honey1 serving
