Walnuts weighed with shells reflect the in-shell purchase format; the shell accounts for roughly 50% of total weight. The edible kernel is identical to shelled walnuts: leading all nuts in ALA omega-3, with a favourable omega-6:omega-3 ratio, copper, manganese, magnesium, and polyphenols concentrated in the papery inner skin. In-shell walnuts stay fresher significantly longer.
Crack with a nutcracker and use kernels promptly; in-shell walnuts have a much longer shelf life than pre-shelled. Keep the papery inner skin — it contains most of the polyphenols.
Where Walnuts, kernel only, weighed with shells Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 190 mg | 10% | |
| Phosphorus | 160 mg | 23% | |
| Magnesium | 69.0 mg | 18% | |
| Calcium | 40.0 mg | 5% | |
| Folate | 28.0 µg | 14% | |
| Chloride | 10.0 mg | 1% | |
| Niacin equivalents (NE) | 1.70 mg | 11% | |
| Manganese | 1.50 mg | 75% | |
| Zinc | 1.20 mg | 12% | |
| Iron | 1.20 mg | 9% | |
| Selenium | 1.00 µg | 2% | |
| Pantothenic Acid (B5) | 0.690 mg | 12% | |
| Copper | 0.580 mg | 58% | |
| Vitamin E (alpha-TE) | 0.580 mg | 5% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Vitamin B6 | 0.290 mg | 21% | |
| Thiamin (B1) | 0.170 mg | 15% | |
| Riboflavin (B2) | 0.060 mg | 4% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 4.00 µg | 3% | |
| Polyunsaturated fat (PUFA) | 20.1 g | — | |
| Monounsaturated fat | 4.59 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 0.900 g | — | |
| Fructose | 0.100 g | — | |
| Glucose (dextrose) | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 8.00 µg | 16% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % 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 →