Per 100g
654kcalCalories
15.2gProtein
65.2gFat
13.7gCarbs
6.7gFiber
2.6gSugars
2mgSodium
441mgPotassium
98mgCalcium
2.9mgIron
1.3mgVitamin C
1µgVitamin A
Data source: USDA FoodData Central, SR Legacy, FDC 170187 (Nuts, walnuts, english).
Fun facts
- A walnut kernel has folds that split it into two halves, making it look like a tiny brain. The Vietnamese name, "oc cho", literally means "dog's brain".
- 100g of walnuts has 654 kcal and 65.2g of fat, the most calories of any bean, nut or seed in this dictionary.
- Most of the fat in walnuts is unsaturated. Walnuts are also known for having much more plant-based omega-3 (ALA) than other familiar nuts.
- Beyond fat, 100g also has 15.2g of protein and 6.7g of fiber. Walnuts appear in 8 kOBE recipes.
Choosing and storing
For walnuts in the shell, pick ones that feel heavy, with uncracked shells that do not rattle when shaken. For shelled walnuts, choose a light golden brown colour, not dark, with no stale oil smell or harsh bitterness. Because they are rich in unsaturated fat, walnuts go rancid quickly; keep them in an airtight jar in the fridge, or the freezer for longer storage.
Cooking it well
Toasting for a few minutes makes walnuts crunchier, more fragrant and less astringent. Chopped walnuts are great on oatmeal, salads and yogurt, or folded into cake batter. They burn easily, so keep the heat low and stir often. Walnuts are also a good way into the omega-3 story; see What is omega-3?.
Frequently asked questions
Why do walnuts taste astringent?
The astringency comes from the thin papery skin around the kernel. A light toast softens it.
Is the omega-3 in walnuts the same as in fish?
Not quite. Walnuts contain ALA, the plant form of omega-3; the body converts only a small share of ALA into the EPA and DHA found in fish.
