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 | 2736 kJ / 654 kcal | 33% |
| Protein | 15.23 g | 30% |
| Carbohydrate | 13.71 g | 5% |
| Natural sugars | 2.61 g | 3% |
| Fat | 65.21 g | 93% |
| Saturated fat | 6.13 g | 31% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 6.7 g |
| Monounsaturated fat | 8.93 g |
| Polyunsaturated fat | 47.17 g |
| Omega-3 (ALA) | 9.08 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 1 µg RAE | <1% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin E | 0.7 mg | 6% |
| Vitamin K | 2.7 µg | 4% |
| Folate | 98 µg | 49% |
| Thiamin (B1) | 0.34 mg | 31% |
| Riboflavin (B2) | 0.15 mg | 11% |
| Niacin (B3) | 1.13 mg | 7% |
| Pantothenic acid (B5) | 0.57 mg | 9% |
| Vitamin B6 | 0.54 mg | 39% |
| Choline | 39.2 mg | — |
| Calcium | 98 mg | 12% |
| Iron | 2.91 mg | 21% |
| Magnesium | 158 mg | 42% |
| Potassium | 441 mg | 22% |
| Zinc | 3.09 mg | 31% |
| Copper | 1.59 mg | 159% |
| Manganese | 3.41 mg | 171% |
| Phosphorus | 346 mg | 49% |
| Selenium | 4.9 µg | 9% |
| 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, english (USDA FDC SR Legacy 170187). Nutrients the row does not report are left blank.
Prep notes
The everyday omega-3 nut.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Walnut (Juglans regia) 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.