Walnuts (English / Persian)
Nuts, Seeds & Kernels · 11 specs
Direct Answer
English walnuts (Juglans regia) are the supreme nut source of plant Omega-3s. Per 100g raw, they provide 654 kcal, 65.2g fats (including 9,080mg alpha-linolenic acid ALA), 15.2g protein, 13.7g carbohydrates (6.7g fiber), and rich ellagitannin polyphenols.
Source: USDA FoodData Central (FDC ID: 170187) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 654 kcal |
| Total Fat | 65.2 g |
| Omega-3 ALA (Alpha-Linolenic) | 9,080 (Highest among tree nuts) mg |
| Polyunsaturated Fat (PUFA) | 47.2 g |
| Monounsaturated Fat (MUFA) | 8.93 g |
| Saturated Fat | 6.13 g |
| Protein | 15.2 g |
| Carbohydrates | 13.7 g |
| Dietary Fiber | 6.7 g |
| Net Carbohydrates | 7.0 g |
| Magnesium | 158 mg |
Plant Omega-3 ALA & Neuroprotection
Walnuts provide over 9 grams of alpha-linolenic acid (ALA) per 100g, supporting vascular elasticity, combined with pedunculagin ellagitannins that metabolize into gut urolithins.
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