Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2590 kJ / 619 kcal | 31% |
| Protein | 24.1 g | 48% |
| Carbohydrate | 9.58 g | 4% |
| Natural sugars | 1.1 g | 1% |
| Fat | 59.3 g | 85% |
| Saturated fat | 3.48 g | 17% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 6.8 g |
| Monounsaturated fat | 15.44 g |
| Polyunsaturated fat | 36.44 g |
| Omega-3 (ALA) | 2.68 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 2 µg RAE | <1% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin E | 2.08 mg | 17% |
| Vitamin K | 2.7 µg | 4% |
| Folate | 31 µg | 16% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.13 mg | 9% |
| Niacin (B3) | 0.47 mg | 3% |
| Pantothenic acid (B5) | 1.66 mg | 28% |
| Vitamin B6 | 0.58 mg | 42% |
| Choline | 32.1 mg | — |
| Calcium | 61 mg | 8% |
| Iron | 3.12 mg | 22% |
| Magnesium | 201 mg | 54% |
| Potassium | 523 mg | 26% |
| Zinc | 3.37 mg | 34% |
| Copper | 1.36 mg | 136% |
| Manganese | 3.9 mg | 195% |
| Phosphorus | 513 mg | 73% |
| Selenium | 17 µg | 31% |
| Sodium | 2 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Nuts, walnuts, black, dried (USDA FDC SR Legacy 170186). Nutrients the row does not report are left blank.
Prep notes
Wilder than the English walnut: more protein, less omega-3, a harsher hull. The stained fingers are tannin. Crack them; the hull is not food.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Black walnut (Juglans nigra) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.