Walnuts

Walnuts are edible seeds from the tree species Juglans regia, commonly known as the English walnut. They are recognized for their distinct hard shell and intriguingly wrinkled nutmeat. Walnuts are considered a versatile ingredient in various culinary applications, often used in baking, salads, or as a snack. They can be eaten raw, roasted, or incorporated into dishes to enhance flavor and texture.

In terms of culinary uses, walnuts are popular in both sweet and savory recipes. They can be chopped and sprinkled on top of desserts, blended into pesto sauces, or mixed into bread dough. Walnuts can also be used to create nut butter or milk, offering diverse options for cooking and baking.

Walnuts nutrition highlights include being a good source of healthy fats, protein, and dietary fiber. They also provide essential vitamins and minerals, such as vitamin E, magnesium, and phosphorus. Each serving of walnuts contributes to daily nutrient intake, making them a valuable addition to a balanced diet.

When cooking walnuts, toasting them can enhance their flavor and crunch. It is recommended to store walnuts in a cool, dark place, or in the refrigerator to maintain freshness. Additionally, walnuts can be stored in airtight containers to prevent them from becoming rancid due to their high fat content. Understanding the types of walnuts, such as English and black walnuts, can also help in choosing the right variety for specific culinary needs.

Walnuts nutrition per 100g

Energy
Calories 650kcal 33%
Protein
Protein 16g 10%
Carbohydrates
Carbohydrates 14g 4%
Fiber 7g 18%
Sugar 2.61g 3%
Fat
Fat 63g 77%
Saturated 6g 20%
Cholesterol 0.00mg -
Vitamins
Vitamin A 1.00ug 0%
Choline 40mg 7%
Vitamin B1 0.34mg 28%
Vitamin B2 0.15mg 12%
Vitamin B3 1.12mg 7%
Vitamin B6 0.54mg 32%
Vitamin B9 100ug 24%
Vitamin B12 0.00ug 0%
Vitamin C 1.30mg 1%
Vitamin E 0.70mg 5%
Vitamin K 2.70ug 2%
Minerals
Calcium, Ca 100mg 8%
Copper, Cu 1.59mg 176%
Iron, Fe 2.91mg 26%
Magnesium, Mg 160mg 38%
Phosphorus, P 350mg 28%
Potassium, K 440mg 13%
Selenium, Se 4.90ug 9%
Sodium, Na 2.00mg 0%
Zinc, Zn 3.09mg 28%
Water
Water 4.07g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Walnuts recipes

Date and walnut loaf

A delicious, easy-to-bake date and walnut loaf.

21 Apr 2026

Ricotta pancakes with maple-glazed apples

Fluffy ricotta pancakes topped with maple-glazed apples and walnuts.

21 Apr 2026

Vegan choc mousse eggs

Delicious vegan chocolate mousse eggs made with avocados and dates.

21 Apr 2026

Banana and walnut bread

Easy banana and walnut bread for breakfast or snacks.

21 Apr 2026

Sweet potato and feta 'sausage' rolls

Delicious vegetarian sweet potato and feta 'sausage' rolls.

21 Apr 2026

Upside-down apple & walnut cake

Delightful upside-down apple and walnut cake, rich in flavor.

21 Apr 2026

Avocado, spinach and walnut salad

A nutritious avocado, spinach, and walnut salad with lemon dressing.

21 Apr 2026

Chocolate, date and walnut buns

Enjoy rich Chocolate, Date, and Walnut Buns for breakfast or as a snack.

21 Apr 2026

Walnut, grape and lettuce salad

A refreshing walnut, grape, and lettuce salad with honey mustard dressing.

21 Apr 2026

Apple and cinnamon golden syrup scrolls

Delicious apple and cinnamon scrolls topped with maple syrup.

21 Apr 2026

Fudgy walnut brownies

Indulge in rich and fudgy walnut brownies with a delightful crunch.

21 Apr 2026

Rich chocolate cookies

Indulge in rich chocolate cookies with walnuts.

21 Apr 2026

Walnut teacake

A buttery walnut teacake topped with a sweet icing.

21 Apr 2026

Peanut butter balls

Easy-to-make peanut butter balls with walnuts and brown sugar.

21 Apr 2026

Spinach, cranberry, walnut and blue cheese salad

Fresh spinach salad with cranberries, walnuts, and blue cheese.

21 Apr 2026

Apricot and walnut loaf

A delightful apricot and walnut loaf, perfect with tea.

21 Apr 2026

Spiced berry cobbler oatmeal

A nourishing oatmeal with berries and warm spices for breakfast.

21 Apr 2026

Cinnamon and walnut baked apples

A cozy dessert of baked apples filled with walnuts and cinnamon.

21 Apr 2026

Coconut banana walnut bread

Moist Coconut Banana Walnut Bread, perfect for snacks or breakfast.

21 Apr 2026

Microwave banana & walnut cake

Quick and easy microwave banana & walnut cake.

21 Apr 2026

Butterscotch walnut self-saucing pudding

A warm and indulgent butterscotch walnut self-saucing pudding.

21 Apr 2026

Layered carrot cake with honeyed walnuts

Delicious layered carrot cake topped with honeyed walnuts.

21 Apr 2026

Apple and raisin crunchy topped muffins

Enjoy these apple and raisin muffins with a crunchy walnut topping.

21 Apr 2026

Honey, walnut and olive oil cookies

Enjoy sweet and nutty Honey, Walnut, and Olive Oil Cookies.

21 Apr 2026

Barbecued broccolini with walnuts

Smoky grilled broccolini topped with walnuts and lemon butter.

21 Apr 2026

Broccoli and blue cheese fritters with walnut dressing

Crispy broccoli and blue cheese fritters with walnut dressing.

21 Apr 2026

Refined sugar-free banana bread

Enjoy a healthier refined sugar-free banana bread that's easy to make.

21 Apr 2026

Chicken waldorf salad with apple, walnuts and grapes

A light Chicken Waldorf Salad with apple, walnuts, and grapes.

21 Apr 2026

Rich chocolate brownies

Deliciously fudgy rich chocolate brownies with walnuts.

21 Apr 2026

Microwave chocolate fudge cake

Quick and indulgent microwave chocolate fudge cake with ganache.

21 Apr 2026

Powerful blueberry almond milk granola

Make nutritious blueberry almond milk granola for breakfast.

21 Apr 2026

Baileys chocolate and walnut microwave brownies

Quick Baileys chocolate walnut brownies made in the microwave.

21 Apr 2026

Walnut and chocolate chunk brownies

Decadent walnut and chocolate chunk brownies, easy to make and delicious.

21 Apr 2026

Gingerbread cake

A moist Gingerbread Cake topped with orange glaze and walnuts.

21 Apr 2026

Satsivi (chicken with walnut sauce)

Savor tender chicken in a rich walnut sauce with Satsivi.

21 Apr 2026

Roast garlic & spinach puree

A creamy roast garlic & spinach puree perfect for dipping or spreading.

21 Apr 2026

Jacket potato with apple coleslaw

Crispy baked potatoes topped with tangy apple coleslaw.

21 Apr 2026

Baked cinnamon pears with walnuts and honey yogurt

Enjoy warm baked pears with cinnamon, walnuts, and yogurt.

21 Apr 2026

Garlic-kale walnut stir-fry

Quick and nutritious garlic-kale walnut stir-fry recipe.

21 Apr 2026

Banana bread

Moist banana bread with spices and walnuts, perfect anytime.

21 Apr 2026