Walnuts – Photo and Description from Vegan Pantry
Walnuts are a vegan pantry ingredient that we keep in our freezer to preserve freshness for eating or including in a vegan recipe.
Walnuts
The commercially available walnuts are the English walnut (pictured). The English walnut has been grown commercially in Europe since Roman times. Walnuts are probably the most popular of the hard shell nuts. See nutritional chart below.
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Nuts, walnuts, English (1)
Scientific Name: Juglans regia
NDB No: 12155
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup shelled (50 halves) ——- 100.0 g |
1 oz (14 halves) ——- 28.350 g |
|---|---|---|---|---|---|---|
Proximates |
||||||
| Water |
g
|
4.07
|
7
|
0.155
|
4.070
|
1.154
|
| Energy |
kcal
|
654
|
0
|
654.000
|
185.409
|
|
| Energy |
kj
|
2738
|
0
|
2738.000
|
776.223
|
|
| Protein |
g
|
15.23
|
7
|
0.238
|
15.230
|
4.318
|
| Total lipid (fat) |
g
|
65.21
|
7
|
0.494
|
65.210
|
18.487
|
| Carbohydrate, by difference |
g
|
13.71
|
0
|
13.710
|
3.887
|
|
| Fiber, total dietary |
g
|
6.7
|
7
|
0.549
|
6.700
|
1.899
|
| Sugars, total |
g
|
2.61
|
7
|
0.094
|
2.610
|
0.740
|
| Sucrose |
g
|
2.43
|
7
|
0.087
|
2.430
|
0.689
|
| Glucose (dextrose) |
g
|
0.08
|
7
|
0.014
|
0.080
|
0.023
|
| Fructose |
g
|
0.09
|
7
|
0.011
|
0.090
|
0.026
|
| Lactose |
g
|
0.00
|
7
|
0.000
|
0.000
|
0.000
|
| Maltose |
g
|
0.00
|
7
|
0.000
|
0.000
|
0.000
|
| Starch |
g
|
0.06
|
7
|
0.011
|
0.060
|
0.017
|
| Ash |
g
|
1.78
|
7
|
0.019
|
1.780
|
0.505
|
Minerals |
||||||
| Calcium, Ca |
mg
|
98
|
7
|
3.009
|
98.000
|
27.783
|
| Iron, Fe |
mg
|
2.91
|
7
|
0.086
|
2.910
|
0.825
|
| Magnesium, Mg |
mg
|
158
|
7
|
1.204
|
158.000
|
44.793
|
| Phosphorus, P |
mg
|
346
|
7
|
3.689
|
346.000
|
98.091
|
| Potassium, K |
mg
|
441
|
7
|
6.471
|
441.000
|
125.023
|
| Sodium, Na |
mg
|
2
|
7
|
0.837
|
2.000
|
0.567
|
| Zinc, Zn |
mg
|
3.09
|
7
|
0.083
|
3.090
|
0.876
|
| Copper, Cu |
mg
|
1.586
|
7
|
0.026
|
1.586
|
0.450
|
| Manganese, Mn |
mg
|
3.414
|
7
|
0.122
|
3.414
|
0.968
|
| Selenium, Se |
mcg
|
4.6
|
6
|
1.315
|
4.600
|
1.304
|
Vitamins |
||||||
| Vitamin C, total ascorbic acid |
mg
|
1.3
|
7
|
0.184
|
1.300
|
0.369
|
| Thiamin |
mg
|
0.341
|
7
|
0.010
|
0.341
|
0.097
|
| Riboflavin |
mg
|
0.150
|
7
|
0.003
|
0.150
|
0.043
|
| Niacin |
mg
|
1.987
|
15
|
1.170
|
1.987
|
0.563
|
| Pantothenic acid |
mg
|
0.570
|
7
|
0.011
|
0.570
|
0.162
|
| Vitamin B-6 |
mg
|
0.537
|
7
|
0.026
|
0.537
|
0.152
|
| Folate, total |
mcg
|
98
|
7
|
3.889
|
98.000
|
27.783
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
0.000
|
|
| Folate, food |
mcg
|
98
|
7
|
3.889
|
98.000
|
27.783
|
| Folate, DFE |
mcg_DFE
|
98
|
0
|
98.000
|
27.783
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
0.000
|
|
| Vitamin A, IU |
IU
|
41
|
3
|
18.224
|
41.000
|
11.624
|
| Vitamin A, RE |
mcg_RE
|
4
|
3
|
1.822
|
4.000
|
1.134
|
| Vitamin E |
mg_ATE
|
2.916
|
13
|
2.916
|
0.827
|
|
| Tocopherol, alpha |
mg
|
0.70
|
13
|
0.321
|
0.700
|
0.198
|
| Tocopherol, beta |
mg
|
0.15
|
13
|
0.146
|
0.150
|
0.043
|
| Tocopherol, gamma |
mg
|
20.83
|
13
|
2.609
|
20.830
|
5.905
|
| Tocopherol, delta |
mg
|
1.89
|
13
|
0.466
|
1.890
|
0.536
|
Lipids |
||||||
| Fatty acids, total saturated |
g
|
6.126
|
0
|
6.126
|
1.737
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 8:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 10:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 12:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 13:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 14:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 15:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 16:0 |
g
|
4.404
|
7
|
0.095
|
4.404
|
1.249
|
| 17:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 18:0 |
g
|
1.659
|
7
|
0.035
|
1.659
|
0.470
|
| 20:0 |
g
|
0.063
|
7
|
0.000
|
0.063
|
0.018
|
| 22:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 24:0 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| Fatty acids, total monounsaturated |
g
|
8.933
|
0
|
8.933
|
2.533
|
|
| 14:1 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 16:1 undifferentiated |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 18:1 undifferentiated |
g
|
8.799
|
7
|
0.138
|
8.799
|
2.495
|
| 20:1 |
g
|
0.134
|
7
|
0.008
|
0.134
|
0.038
|
| 22:1 undifferentiated |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 24:1 c |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
47.174
|
0
|
47.174
|
13.374
|
|
| 18:2 undifferentiated |
g
|
38.093
|
7
|
0.304
|
38.093
|
10.799
|
| 18:3 undifferentiated |
g
|
9.080
|
7
|
0.179
|
9.080
|
2.574
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 20:2 n-6 c,c |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 20:3 undifferentiated |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
7
|
0.000
|
0.000
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
0.000
|
|
| Phytosterols |
mg
|
72
|
3
|
0.647
|
72.000
|
20.412
|
| Stigmasterol |
mg
|
1
|
3
|
0.187
|
1.000
|
0.284
|
| Campesterol |
mg
|
7
|
3
|
0.369
|
7.000
|
1.985
|
| Beta-sitosterol |
mg
|
64
|
3
|
1.374
|
64.000
|
18.144
|
Amino acids |
||||||
| Tryptophan |
g
|
0.170
|
0
|
0.170
|
0.048
|
|
| Threonine |
g
|
0.596
|
0
|
0.596
|
0.169
|
|
| Isoleucine |
g
|
0.625
|
0
|
0.625
|
0.177
|
|
| Leucine |
g
|
1.170
|
0
|
1.170
|
0.332
|
|
| Lysine |
g
|
0.424
|
0
|
0.424
|
0.120
|
|
| Methionine |
g
|
0.236
|
0
|
0.236
|
0.067
|
|
| Cystine |
g
|
0.208
|
0
|
0.208
|
0.059
|
|
| Phenylalanine |
g
|
0.711
|
0
|
0.711
|
0.202
|
|
| Tyrosine |
g
|
0.406
|
0
|
0.406
|
0.115
|
|
| Valine |
g
|
0.753
|
0
|
0.753
|
0.213
|
|
| Arginine |
g
|
2.278
|
0
|
2.278
|
0.646
|
|
| Histidine |
g
|
0.391
|
0
|
0.391
|
0.111
|
|
| Alanine |
g
|
0.696
|
0
|
0.696
|
0.197
|
|
| Aspartic acid |
g
|
1.829
|
0
|
1.829
|
0.519
|
|
| Glutamic acid |
g
|
2.816
|
0
|
2.816
|
0.798
|
|
| Glycine |
g
|
0.816
|
0
|
0.816
|
0.231
|
|
| Proline |
g
|
0.706
|
0
|
0.706
|
0.200
|
|
| Serine |
g
|
0.934
|
0
|
0.934
|
0.265
|
|
| Other | ||||||
| Caffeine |
mg
|
0
|
0
|
0.000
|
0.000
|
|
| Theobromine |
mg
|
0
|
0
|
0.000
|
0.000
|
Footnotes:
1 Unroasted
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)
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