Are Black Walnuts Healthier Than English Walnuts?

December 8, 2025 •

4 min read

According to the University of Nebraska, black walnuts are a rich source of bioactive compounds, but are black walnuts healthier than their more common English counterparts? These wild-grown nuts boast higher levels of protein and beneficial fats, along with a richer antioxidant profile.

Quick Summary

This nutritional breakdown compares black and English walnuts, highlighting key differences in protein, antioxidants, and omega-3 fatty acids. It outlines the specific health benefits associated with black walnuts and provides tips on how to incorporate them into a healthy diet.

Key Points

Higher Protein: Black walnuts contain more protein per ounce than any other tree nut, including English walnuts.
Richer Antioxidant Profile: Black walnuts have higher concentrations of powerful antioxidants like polyphenols and gamma-tocopherol.
Superior Omega-3 and Healthy Fats: Both walnuts contain heart-healthy omega-3s, but black walnuts have higher overall levels of beneficial monounsaturated and polyunsaturated fats.
Distinct Flavor: Black walnuts offer a robust, earthy flavor that makes them ideal for savory dishes, while English walnuts have a milder taste.
Potential Antibacterial and Anti-Cancer Effects: Compounds found in black walnuts, such as juglone and tannins, show promise for fighting certain infections and cancerous cells in lab studies.
Supports Weight Management: Higher protein and fiber content in black walnuts can increase satiety, helping to control appetite.

Black Walnuts vs. English Walnuts: A Nutritional Deep Dive

Black walnuts (Juglans nigra) and English walnuts (Juglans regia) are both celebrated for their nutritional value, but they have distinct differences that impact their health benefits. Native to North America, the wild black walnut possesses a bolder, more robust flavor and a significantly tougher shell than the English walnut, which is typically cultivated in orchards. Beyond taste, their nutritional profiles show key variations that can influence which nut is the healthier choice depending on your dietary goals.

Protein and Fiber: The Black Walnut Advantage

For those seeking a plant-based protein boost, black walnuts are a standout choice. A 1-ounce (28-gram) serving of black walnuts provides about 7-8 grams of protein, a higher amount than any other tree nut. This is notably more than the 4 grams found in a similar serving of English walnuts. The fiber content also differs, with black walnuts offering a higher level of dietary fiber, which aids digestion and promotes feelings of fullness. This satiating effect can be beneficial for weight management.

Antioxidants and Phytochemicals

Both types of walnuts are packed with antioxidants, which combat cellular damage caused by free radicals. However, black walnuts generally contain higher levels of antioxidants, including polyphenols and gamma-tocopherol (a form of vitamin E). This richer concentration of antioxidants is linked to potent anti-inflammatory effects and may offer enhanced protection against chronic diseases such as cancer, diabetes, and neurodegenerative conditions.

Polyphenols: Compounds like ellagic acid and flavonoids, which are more concentrated in black walnuts, contribute to their disease-fighting properties.
Juglone: Found in the shells and hulls of black walnuts, this compound has been studied for its potential antibacterial and anti-tumor effects.
Gamma-Tocopherol: This potent form of vitamin E is more abundant in black walnuts and may provide better protection against cancer and cardiovascular disease.

Healthy Fats: A Critical Comparison

While all walnuts are high in healthy fats, the specific fatty acid composition varies. Both contain alpha-linolenic acid (ALA), an essential omega-3 fatty acid crucial for heart and brain health. However, black walnuts contain higher levels of polyunsaturated fatty acids overall. Omega-3s help reduce cholesterol and inflammation, contributing to overall cardiovascular well-being. Black walnuts are also noted for higher levels of monounsaturated fats like oleic acid, which helps with blood pressure management.

A Nutritional Comparison Table

Here is a side-by-side look at the nutritional differences between black and English walnuts per 1-ounce (28g) serving, based on USDA data and nutritional studies:


Nutrient	Black Walnuts (Approx.)	English Walnuts (Approx.)
Protein	7-8 g	4-5 g
Omega-3 (ALA)	Good source	Good source
Antioxidants	Higher levels	Lower levels
Polyunsaturated Fats	Higher levels	Lower levels
Manganese	High source (55% DV)	Lower levels
Iron	Higher levels	Lower levels

How to Add Black Walnuts to Your Diet

Black walnuts can be used in many of the same applications as English walnuts but offer a more intense, earthy flavor. They are often used in savory dishes and baking, where their strong taste can shine.

Baking: Add chopped black walnuts to cookies, brownies, and breads for a rich flavor and added crunch.
Savory Dishes: Sprinkle them over salads, pasta dishes, or mix them into meatloaf for a nutty, earthy flavor profile.
Snacks: Toast black walnuts lightly and add them to trail mix or sprinkle over yogurt and oatmeal for a nutrient-dense boost.
Pestos and Sauces: Blend toasted black walnuts with olive oil, garlic, and herbs to create a flavorful pesto.

While black walnuts are a fantastic food, a notable precaution is associated with the raw hull and bark, which contain a chemical called juglone. While the nut itself is safe to eat, the bark can be toxic if consumed, and the hull should be handled with care. The juglone from the tree also inhibits the growth of certain plants nearby, so be mindful if you grow them in your garden.

Conclusion: Making the Healthier Choice

In conclusion, while both black and English walnuts are incredibly healthy additions to a balanced diet, black walnuts often have a nutritional edge. Their higher content of protein, fiber, and potent antioxidants, along with a rich profile of healthy fatty acids, makes a compelling case for choosing them over English walnuts if you prioritize maximizing these specific nutrients. The distinct, bolder flavor of black walnuts may also make them a more appealing ingredient for certain recipes, adding unique complexity. Ultimately, incorporating either variety into your diet is a positive step toward better health, but the black walnut stands out as a true nutritional powerhouse, offering superior benefits for heart health, cellular protection, and more.

Potential Health Benefits and Research

Research into black walnuts and their health effects is ongoing, but studies have highlighted several potential benefits:

Antibacterial Properties: The hulls of black walnuts contain tannins and juglone, which have been shown to have antibacterial and anti-parasitic effects. This has led to their use in some herbal medicine practices.
Cancer Prevention: Bioactive compounds in black walnuts, including polyphenols and gamma-tocopherol, have demonstrated anti-cancer and anti-proliferative effects in various lab studies.
Heart Health: Both animal and human studies suggest walnuts can improve cardiovascular health by lowering LDL cholesterol and improving blood vessel function, with black walnuts containing high levels of beneficial fats like alpha-linolenic acid (ALA).
Neurodegenerative Protection: Studies indicate that the omega-3 fatty acids, vitamin E, and polyphenols in walnuts can help protect against neurological conditions like Alzheimer's and Parkinson's.

For additional information on the chemical composition and potential health benefits of black walnuts, you can consult this scientific review: An overview of phytochemicals and potential health-promoting properties of black walnut (Juglans nigra) kernel.

Frequently Asked Questions

The primary difference lies in their flavor, shell, and nutritional composition. Black walnuts are native to North America with a thick, hard shell and a bold, earthy flavor, while English walnuts have a milder flavor and thinner shell. Nutritionally, black walnuts generally have higher levels of protein, certain antioxidants, and healthy fats compared to English walnuts.

The edible nut kernel of the black walnut is not toxic and is safe for human consumption. However, the bark and hulls contain a chemical called juglone, which can be irritating and toxic, and should not be ingested. Only the nut meat should be eaten.

Yes, black walnuts can support weight management. Their high protein and fiber content promotes feelings of fullness and satiety, which can help control appetite and reduce overall calorie intake.

Black walnuts benefit heart health primarily through their high levels of omega-3 fatty acids, such as alpha-linolenic acid (ALA), and powerful antioxidants. These compounds help to lower LDL ("bad") cholesterol, reduce inflammation, and support healthy blood pressure.

Black walnuts are harvested from wild trees, primarily in the Midwest and Northeastern United States, and are less common than English walnuts. They can be purchased at specialty food stores, online from nut vendors like Hammons, or foraged in the wild if you know how to safely prepare them.

Juglone is a chemical produced by the black walnut tree and is most concentrated in its bark, roots, and hulls. While it is toxic to some other plants, causing 'walnut toxicity,' the small amount that might reach the kernel is not dangerous for humans in food. However, consuming the bark or unripened hull is unsafe and should be avoided.

Shelled black walnuts should be stored in an airtight container in a cool, dark place. For longer shelf life, they can be stored in the refrigerator for up to six months or frozen for up to a year, as their high fat content can cause them to go rancid over time.