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Which Vitamins & Minerals Do Walnuts Have?

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Which Vitamins & Minerals Do Walnuts Have?
Walnuts offer heart-healthy fats, along with 18 vitamins and minerals.

A 1-oz. serving of walnuts provides a day’s worth of omega-3 fatty acids according to the 2002 dietary recommendations made by the Food Nutrition Board of the National Academies’ Institute of Medicine. In addition to being a rich source of heart-healthy fats, walnuts provide a number of vitamins and minerals. Add walnuts to cereals, salads and baked goods, or simply have them as a snack to enhance your diet.

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B Vitamins

Eight vitamins are classified as B vitamins. These vitamins help you metabolize food and convert it into energy. A 1-oz. serving of walnuts, about 14 halves, provides 6 percent of the recommended dietary allowance, or RDA, for thiamin, 2 percent for riboflavin, niacin and pantothenic acid, 8 percent for vitamin B-6 and 7 percent for folate. The RDA is based on a 2,000-calorie diet. Folate is especially important for pregnant women as it helps prevent neural tube defects in the developing fetus.

Vitamins K, C and E

Vitamin K is important to blood clotting, while vitamins C and E act as antioxidants to help fight disease-causing free radicals in the body. Vitamin C is also intrinsic to collagen development and tissue repair. One oz. of walnuts provides 1 percent of the RDA for these vitamins.


You need large amounts of certain minerals to help regulate your fluid balance, promote proper nerve and muscle function and support bone health. A 1-oz. serving of walnuts contains some of these minerals, specifically 11 percent of the RDA for magnesium, 10 percent for phosphorus and 4 percent for potassium.

Trace Minerals

Trace minerals are no less important to proper body function than macrominerals, you just need less of them. Walnuts provide 5 percent of the RDA for iron and 22 percent for copper, both of which support red blood cell function. A 1-oz. serving also provides 6 percent of the RDA for zinc, 48 percent for manganese and 2 percent for selenium.

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