Nuts & Seeds Tree Nuts Phytochemical data available High protein 🇺🇸 USDA FDC 2025
✦ Leads all nuts in ALA omega-3 ✦ Favourable 6:3 ratio ~4:1 ✦ Copper and manganese ✦ Polyphenols in papery skin

Raw English walnut halves are among the most nutritionally significant nuts for plant-based diets. They lead all common nuts in ALA omega-3 content, with a favourable omega-6:omega-3 ratio of around 4:1, and also provide copper, manganese, magnesium, and a wide range of polyphenols concentrated in their papery inner skin.

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Preparation note

Store in an airtight container in the fridge or freezer; walnuts' high polyunsaturated fat content makes them one of the fastest nuts to go rancid. Keep the papery skin on — it contains most of the polyphenols.

Sources: NIH ODS Omega-3 · CoFID 2021

Macronutrients per 100g

3,052
kJ
Energy
14.6
g
Protein
5.70
g
Carbs
3.65
g
Fibre
69.7
g
Fat
6.05
g
Saturates
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 424 mg 21%
Phosphorus 365 mg 52%
Magnesium 142 mg 38%
Calcium 88.3 mg 11%
Molybdenum 21.0 µg 42%
Manganese 3.00 mg 150%
Zinc 2.76 mg 28%
Iron 2.24 mg 16%
Vitamin K 1.70 µg 1%
Niacin (B3) 1.22 mg 8%
Copper 1.21 mg 121%
Vitamin B6 0.660 mg 47%
Thiamin (B1) 0.230 mg 21%
Polyunsaturated fat (PUFA) 49.3 g —
Monounsaturated fat 9.63 g —
Glutamic acid 2.99 g —
Arginine 2.02 g —
Aspartic acid 1.29 g —
Leucine 0.997 g —
Serine 0.780 g —
Proline 0.780 g —
Glycine 0.690 g —
Phenylalanine 0.607 g —
Valine 0.597 g —
Alanine 0.590 g —
Isoleucine 0.520 g —
Threonine 0.443 g —
Tyrosine 0.430 g —
Lysine 0.380 g —
Histidine 0.343 g —
Methionine 0.190 g —
Tryptophan 0.127 g —
Biotin (Vitamin B7) 17.3 µg 35%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Phytochemicals

Flavonols
Quercetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Flavonols
Myricetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Flavones
Apigenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Flavones
Luteolin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Flavanones
Hesperetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Flavanones
Naringenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Flavanols (Flavan-3-ols)
Catechin (+)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Flavanols (Flavan-3-ols)
Epicatechin (-)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Anthocyanins
Cyanidin (total glycosides)
2.71 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Anthocyanins
Malvidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Anthocyanins
Pelargonidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Anthocyanins
Delphinidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12155
Isoflavonoids
Isoflavonoids (total)
0.025 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12155
Isoflavonoids
Daidzein
0.020 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12155
Isoflavonoids
Genistein
0.010 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12155
Why are some phytochemicals missing? Nutriofia tracks over 50 bioactive plant compounds — including allicin, betanin, glucosinolates, lignans, and polyphenols — but comprehensive measurement data simply doesn't exist yet for most foods. Unlike vitamins and minerals, phytochemical analysis is still an active area of food science research. When a compound doesn't appear here, it means no published measurement exists for this food, not that the food lacks it. We update our database as new data becomes available.
Primary data source for this entry: USDA FoodData Central (FDC 2025). Values adjusted to UK measurement conventions before import: fibre converted from AOAC to NSP (×0.7); carbohydrate reported as available carbs (fibre excluded). Source record tag: USDA FDC 2025. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.