Nutrients in Walnuts
In one serving: a small handful (28 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Copper | 450 mcg | 50% | 50% |
| Magnesium | 45 mg | 15% | 11% |
| Vitamin B6 (pyridoxine) | 0.15 mg | 12% | 12% |
| Zinc | 0.9 mg | 11% | 8.2% |
| Vitamin B9 (folate / folic acid) | 28 mcg DFE | 7% | 7% |
| Iron | 0.8 mg | 4.4% | 10% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Yogurt with dates, walnuts and a kiwi
- Kiwi and walnuts
- Oats with yogurt, strawberries and walnuts
- Yogurt with pomegranate, walnuts and dates
- Porridge with milk, dried apricots and walnuts
- Walnuts and dried figs
- Pomegranate seeds with walnuts
- Muesli with milk, apple and walnuts
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)