Walnuts are unique among common nuts in their high alpha-linolenic acid (ALA) content — the plant omega-3 fatty acid. They have an unusually favourable omega-6:omega-3 ratio of around 4:1, plus useful copper, manganese, magnesium, and a wide range of polyphenols.
Store in a sealed container in the fridge or freezer — walnut oils are highly polyunsaturated and oxidise rapidly at room temperature, going rancid within a few weeks.
Where Walnuts (raw) Stands Out
Macronutrients per 100g
Vitamins & Minerals
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →