The black walnut comes from the Black walnut tree. It is in the same family as the traditional English walnut, which is popular in the United States. The black walnut has a thicker shell than the English walnut and is harder to crack open. It has a more pungent distinctive flavor than the English walnut. Nutritional values are based on a 1 oz. serving of black walnuts.
Basic Nutrition
One ounce of black walnuts contain 175 calories, 2.8g of total carbohydrates and 1.9g of dietary fiber. Based on a 2,000 calorie-a-day diet, these measurements represent 1 percent of the recommended daily value, or DV, for carbohydrates and 8 percent for dietary fiber. Black walnuts also provide 6.8g, or 13 percent DV, of protein. Black walnuts contain very little sodium.
Fats
The total fat content is 16.7g, which represents a large 26 percent of the recommended daily value. However, the majority of the fat is from healthy, unsaturated fats. One serving provides 1g of saturated fat, but 4.2g of monounsaturated fats and 9.8g of polyunsaturated fats. You'll also gain heart-healthy fatty acids in 562 mg of Omega-3s and 9260 mg of Omega-6s.
Calories
One serving of black walnuts contains 175 calories. Fat accounts for the majority of the calories, with 138. Protein makes up 23.4 calories and the remaining calories come from carbohydrates.
Vitamins
Black walnuts do not provide a significant source of vitamins. One ounce provides 0.2mg of vitamin B6, or 8 percent DV, 0.5mg of panthothenic acid, or 5 percent DV and 0.5mg of vitamin E, or 3 percent DV. Vitamins with 1 to 2 percent DV, each, include vitamin C, vitamin K, thiamin, riboflavin, niacin and folate.
Minerals
One serving of black walnuts contains 1.1mg of manganese, or 55 percent DV, 0.4mg of copper, or 19 percent DV, 144mg of phosphorus, or 14 percent DV and 56.3mg of magnesium, or 14 percent DV. Other minerals in black walnuts include calcium, iron, potassium, zinc and selenium.
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