Walnuts
BLS 4.0 food: Walnut (Walnuss), code H120100 · cross-reference USDA FDC #170187
Per portion (30 g)
216 kcalenergy
4.8 gprotein
1.4 gfibre
21.2 gfat
0.9 gcarbohydrate
Verified benefits — authorised EU health claims
Walnuts meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Walnuts contribute to the improvement of the elasticity of blood vessels.
✓ Food named in the authorisation. Beneficial effect obtained with 30 g of walnuts per day.
EUR-LexEU CommissionALA contributes to the maintenance of normal blood cholesterol levels.
✓ 10.1 g ALA per 100 g; condition for "source of omega-3": at least 0.3 g ALA per 100 g and per 100 kcal. Beneficial effect obtained with 2 g of ALA per day.
EUR-LexEU CommissionNIH ODSLinoleic acid contributes to the maintenance of normal blood cholesterol levels.
✓ 41.6 g linoleic acid per 100 g; condition: at least 1.5 g per 100 g and per 100 kcal. Beneficial effect obtained with 10 g of linoleic acid per day.
EUR-LexEU CommissionReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 91 % of fatty acids are unsaturated and they provide 79 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionThiamine contributes to normal energy-yielding metabolism.
✓ 0.34 mg per 100 g = 31 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.34 mg per 100 g = 31 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 47 more authorised claims
Thiamine contributes to the normal function of the heart.
✓ 0.34 mg per 100 g = 31 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 4.4 mg per 100 g = 27 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 4.4 mg per 100 g = 27 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 4.4 mg per 100 g = 27 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 4.4 mg per 100 g = 27 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.6 mg per 100 g = 43 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.6 mg per 100 g = 43 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.6 mg per 100 g = 43 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.6 mg per 100 g = 43 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.6 mg per 100 g = 43 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 35.5 µg per 100 g = 71 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 35.5 µg per 100 g = 71 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 35.5 µg per 100 g = 71 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 72.8 µg per 100 g = 36 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 72.8 µg per 100 g = 36 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 72.8 µg per 100 g = 36 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 72.8 µg per 100 g = 36 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 72.8 µg per 100 g = 36 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 72.8 µg per 100 g = 36 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 140 mg per 100 g = 37 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 140 mg per 100 g = 37 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 140 mg per 100 g = 37 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 140 mg per 100 g = 37 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 140 mg per 100 g = 37 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 444 mg per 100 g = 22 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 444 mg per 100 g = 22 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 320 mg per 100 g = 46 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 2.6 mg per 100 g = 26 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 1.3 mg per 100 g = 134 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 1.3 mg per 100 g = 134 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 1.3 mg per 100 g = 134 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 1.3 mg per 100 g = 134 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 2.7 mg per 100 g = 137 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 2.7 mg per 100 g = 137 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 721 kcal | 216 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 16.1 g | 4.8 g | BLS PROT625 · Laboratory analysis | |
| Fat | 70.6 g | 21.2 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 3 g | 0.9 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 2.7 g | 0.8 g | BLS SUGAR · Calculated by formula | |
| starch | 0.3 g | 0.09 g | BLS STARCH · Aggregated from several sourcesreferenceConverted value from: Public Health England ; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Dietary fibre | 4.6 g | 1.4 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 1 g | 0.3 g | BLS FIBSOL · Laboratory analysis | |
| Water | 4.2 g | 1.3 g | BLS WATER · Aggregated from several sourcesreferenceKalogeropoulos, N., et al.; Nutritional evaluation and health promoting activities of nuts and seeds cultivated in Greece.; International Journal of Food Sciences and Nutrition; 2013; 64; 6 Amaral, J. S., et al.; Determination of Sterol and Fatty Acid Compositions, Oxidative Stability, and Nutritional Value of Six Walnut (Juglans regia L.) Cultivars Grown in Portugal.; Journal of Agricultural and Food Chemistry; 2003; 51; 26 | |
| Salt | 0 g | 0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 6.5 g | 2 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 11.7 g | 3.5 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 51.6 g | 15.5 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 10.1 g | 3 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 10.1 g | 3 g | BLS F18:3CN3 · Laboratory analysis | |
| omega6 | 41.6 g | 12.5 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 41.6 g | 12.5 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 11.5 g | 3.4 g | BLS F18:1CN9 · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 2 µg | 0.6 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 1.1 mg | 0.33 mg | 9 % | BLS VITE · Scientific literaturereferenceConverted value from: Kalogeropoulos, N., et al.; Nutritional evaluation and health promoting activities of nuts and seeds cultivated in Greece.; International Journal of Food Sciences and Nutrition; 2013; 64; 6 |
| Vitamin K | 2.6 µg | 0.79 µg | 4 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.34 mg | 0.1 mg | 31 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.13 mg | 0.04 mg | 9 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 4.4 mg | 1.3 mg | 27 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.5 mg | 0.15 mg | 8 % | BLS PANTAC · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Vitamin B6 | 0.6 mg | 0.18 mg | 43 % | BLS VITB6 · Laboratory analysis |
| Biotin | 35.5 µg | 10.7 µg | 71 % | BLS BIOT · Laboratory analysis |
| Folate | 72.8 µg | 21.8 µg | 36 % | BLS FOL · Calculated by formula |
| Choline | 39.2 mg | 11.8 mg | USDA FDC 170187 |
Minerals & trace elements
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Potassium | 444 mg | 133 mg | 22 % | BLS K · Laboratory analysis |
| Calcium | 87.3 mg | 26.2 mg | 11 % | BLS CA · Laboratory analysis |
| Magnesium | 140 mg | 42 mg | 37 % | BLS MG · Laboratory analysis |
| Phosphorus | 320 mg | 96 mg | 46 % | BLS P · Laboratory analysis |
| Iron | 2.8 mg | 0.83 mg | 20 % | BLS FE · Laboratory analysis |
| Zinc | 2.6 mg | 0.79 mg | 26 % | BLS ZN · Laboratory analysis |
| Iodine | 3 µg | 0.9 µg | 2 % | BLS ID · Laboratory analysis |
| Selenium | 4.9 µg | 1.5 µg | 9 % | USDA FDC 170187 |
| Copper | 1.3 mg | 0.4 mg | 134 % | BLS CU · Laboratory analysis |
| Manganese | 2.7 mg | 0.82 mg | 137 % | BLS MN · Laboratory analysis |
| fluoride | 0.34 mg | 0.1 mg | BLS FD · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 Food Standards Australia New Zealand; Australian Food Composition Database – Release 2.0; 2022 |
Essential amino acids
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.37 g | 0.11 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.57 g | 0.17 g | BLS ILE · Laboratory analysis | |
| Leucine | 1.1 g | 0.32 g | BLS LEU · Laboratory analysis | |
| Lysine | 0.41 g | 0.12 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.26 g | 0.08 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.65 g | 0.2 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.49 g | 0.15 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.19 g | 0.06 g | BLS TRP · Laboratory analysis | |
| Valine | 0.7 g | 0.21 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.