Nutrition Facts of Black Walnut

Black Walnut Nutrition Facts

Nutrition Facts

Nutrient Amount per Serving
Calories 185
Total Fat 18 grams
Saturated Fat 1.8 grams
Trans Fat 0 grams
Cholesterol 0 milligrams
Sodium 0 milligrams
Total Carbohydrate 4 grams
Dietary Fiber 2 grams
Sugars 1 gram
Protein 4 grams
Vitamin A 0%
Vitamin C 1%
Calcium 2%
Iron 6%

Serving Size: 28 grams (1 portion)

Black Walnut Information and Health Benefits

Black Walnut (Juglans nigra) is a type of tree native to North America. Its nuts, known as black walnuts, are commonly used in cooking and baking due to their rich flavor and nutritional benefits. Here are some key information and health benefits of black walnuts:

Nutritional Value

Black walnuts are a good source of healthy fats, fiber, and protein. They also provide essential minerals such as iron and calcium. Additionally, black walnuts contain antioxidants and other biologically active compounds that contribute to their health benefits.

Healthy Fats

Black walnuts are rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids. These fats are beneficial for heart health, as they can help reduce cholesterol levels and lower the risk of heart disease.


Black walnuts contain antioxidants like flavonoids and phenolic compounds, which help protect the body against oxidative stress and inflammation. These antioxidants have been associated with various health benefits, including a reduced risk of chronic diseases.

Gut Health

Black walnuts are a good source of dietary fiber, which plays a crucial role in maintaining a healthy digestive system. Fiber can promote regular bowel movements, support the growth of beneficial gut bacteria, and help prevent conditions like constipation and diverticulitis.

Brain Health

The omega-3 fatty acids found in black walnuts are essential for brain health and cognitive function. These fats are involved in brain development and may help improve memory, focus, and overall cognitive performance.

Frequently Asked Questions (FAQ)

1. How many calories are in black walnuts?

One serving (28 grams) of black walnuts contains approximately 185 calories.

2. Are black walnuts a good source of protein?

Yes, black walnuts provide about 4 grams of protein per serving, making them a decent plant-based protein option.

3. Can black walnuts help lower cholesterol?

Yes, the healthy fats present in black walnuts, particularly omega-3 fatty acids, can help lower cholesterol levels and reduce the risk of heart disease.

4. Are black walnuts safe for people with nut allergies?

Black walnuts belong to the tree nut family and can potentially trigger allergic reactions in individuals with nut allergies. It is advisable for those with nut allergies to avoid black walnuts or consult an allergist before consuming them.

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