Nutritional Value of Black Walnuts

Black walnut, Juglans nigra, is also known as the American walnut. Nuts, including black walnuts, have become very popular as an all-around source of nutrition and are favored by those who exercise regularly as a good source of protein and energy. They have certain detractors who claim that nuts are too high in fat, but taken as part of a balanced diet they have a very beneficial nutritional content, covering all the important food groups.

Calories in Black Walnuts

• In a typical 100-g serving of black walnuts (about 3.5 oz., or a bit less than 1/2 cup), there are 618 kilocalories and 2,584 kilojoules. This is a very good source of fast energy for those on an active exercise regime.

Protein in Black Walnuts

• Protein levels should be closely monitored by those working out or in a training regime. The protein contribution of black walnuts is 24 g per 100-g serving. This high level of protein is necessary for cell growth and repair and makes nuts a very good alternative for those on a meat-free diet. This may be why dishes such as nut roast are so often used by vegetarians and vegans.

Fat Content of Black Walnuts

• Black walnuts are high in fats (59 g per 100-g serving). However, they are low in saturated fats (3.4 g) which tend to raise cholesterol, while also being high in monounsaturated (15 g) and polyunsaturated (35 g) fats. The latter two tend to lower blood cholesterol levels and are a desirable source of nutrition.

Calcium in Black Walnuts

• Black walnuts provide sources of essential minerals such as calcium (61 mg per 100-g serving), which is essential for bone and teeth maintenance, and 3 mg of iron, necessary for oxygen transport through the blood.

Sodium in Black Walnuts

• Black walnuts also contain levels of the minerals sodium (2 mg/100-g serving) and potassium (523 mg), which are used in the body for the activation of many enzymes, one example being pyruvate kinase, which is necessary for carbohydrate metabolism.