The Benefits of Black Walnuts

Black Walnuts satisfy the demand for delicious, healthful foods. Low in saturated fat, high in unsaturated fat, and a good source of protein, they provide robust natural flavor while promoting good health. In addition, the nutmeat contains vitamin A, iron, minerals and fiber and serves as a cholesterol- and sugar-free snack or ingredient.

Boost the nutritional profile of your favorite foods by adding Black Walnuts to dishes like salads, yogurt and oatmeal, or by using Black Walnuts as an ingredient nut in fish or chicken recipes. Toasted, Black Walnuts make a tasty addition to trail mix for a healthy snack.

For more information on the health benefits of nuts, visit nut health.org.

Black Walnut Nutritional ProfileUniversity of Nebraska Nutritional Study

 

 

“Not only are Black Walnuts a nutrition powerhouse, they provide crunchy, bold flavor as an ultimate ingredient in baked goods, on top of salads and in many other creative recipes.”         – Wendy Hess, RD, CD

"Ounce for ounce, Black Walnuts have the highest protein content of any tree nut"

Nutrition Facts: Black Walnuts Vs. English Walnuts

Black Walnuts 
Protein (grams)6.8
Total Fat (grams) 16.8
Polyunsaturated fat (grams)10.3
Monounsaturated fat (grams)4.4
Saturated fat (grams).99
Energy (calories)175
Carbohydrate (grams)2.7
Fiber, total dietary (grams)1.9
Sugar, total (grams).31
Iron (mg).88
Phosphorus (mg)145
Magnesium (mg)57
Potassium (mg) 148
English Walnuts 
Protein (grams)
4.3
Total Fat (grams)
18.5
Polyunsaturated fat (grams)
13.4
Monounsaturated fat (grams)
2.5
Saturated fat (grams)
1.7
Energy (calories)185
Carbohydrate (grams)
3.9
Fiber, total dietary (grams)
1.9
Sugar, total (grams).74
Iron (mg)
.82
Phosphorus (mg)98
Magnesium (mg)45
Potassium (mg)125