Nuts, walnuts, black, dried
Whole food · Nut and Seed Products
Photo: Wikipedia
Dried black walnuts are the robust, dark-hued cousin of the common English walnut, prized for their intensely earthy, almost smoky flavor and a firm, meaty texture. Nutritionally, they are a powerhouse of plant-based fats and protein, delivering a significant calorie and energy boost in a small serving.
💚 Why it's loved
People love black walnuts for their bold, complex flavor that can stand up to strong ingredients like blue cheese or dark chocolate, and for their cultural significance in American foraging and holiday baking traditions.
⚠️ Watch-outs & how to enjoy it better
Their high fat and calorie content means portion control is key, and their intense tannic flavor can be overpowering if unaccustomed. To enjoy them, start with a small handful (about 1 oz) and pair them with foods that balance their richness, like fresh fruit or a mild cheese.
Key benefits
- Excellent source of plant-based omega-3 fatty acids (ALA)
- High in protein for a nut, supporting muscle maintenance
- Provides dietary fiber for digestive health
- Rich in antioxidants, including ellagic acid
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The husk of a black walnut is used to make a natural, permanent brown dye for fabric and even hair.
Full nutrition (scales with serving)
| Water | 4.6 g |
| Energy | 619 kcal |
| Energy | 2590 kj |
| Protein | 24.1 g |
| Total lipid (fat) | 59.3 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 9.6 g |
| Fiber, total dietary | 6.8 g |
| Total Sugars | 1.1 g |
| Sucrose | 1.0 g |
| Glucose | 0.05 g |
| Fructose | 0.05 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Starch | 0.24 g |
| Calcium, Ca | 61.0 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 201 mg |
| Phosphorus, P | 513 mg |
| Potassium, K | 523 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 1.4 mg |
| Manganese, Mn | 3.9 mg |
| Selenium, Se | 17.0 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.47 mg |
| Pantothenic acid | 1.7 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 31.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 31.0 ug |
| Choline, total | 32.1 mg |
| Betaine | 0.50 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 40.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 28.8 mg |
| Tocopherol, delta | 1.5 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.70 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 15.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 15.1 g |
| MUFA 20:1 | 0.27 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 36.4 g |
| PUFA 18:2 | 33.8 g |
| PUFA 18:2 n-6 c,c | 33.8 g |
| PUFA 18:3 | 2.7 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 2.7 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 1.0 mg |
| Campesterol | 5.0 mg |
| Beta-sitosterol | 115 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 0.72 g |
| Isoleucine | 0.97 g |
| Leucine | 1.7 g |
| Lysine | 0.71 g |
| Methionine | 0.47 g |
| Cystine | 0.46 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.74 g |
| Valine | 1.3 g |
| Arginine | 3.6 g |
| Histidine | 0.67 g |
| Alanine | 1.0 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 5.2 g |
| Glycine | 1.2 g |
| Proline | 0.93 g |
| Serine | 1.2 g |
FAQ
How do black walnuts differ from English walnuts?
Black walnuts have a much stronger, earthier, and more astringent flavor, a harder shell, and a darker, more irregular kernel compared to the milder, sweeter English walnut.
Can I substitute black walnuts for English walnuts in any recipe?
Not directly. Due to their potent flavor, it's best to use them in recipes specifically designed for them, or substitute only a portion (e.g., 1/3 black walnut to 2/3 English walnut) to add depth without overwhelming the dish.
Why are black walnuts so expensive?
They are primarily wild-foraged, not farmed on a large scale. The labor-intensive process of harvesting, cracking their extremely hard shells, and processing the nuts contributes to their higher cost.