1 serving (30 grams) contains 200 calories, 5.0 grams of protein, 20.0 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
800 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80 g | 102% | |
| Saturated Fat | 8 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 16 g | 5% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 4 g | ||
| protein | 20 g | 40% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 500 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chopped walnuts
Chopped walnuts are small pieces of walnuts, which are the edible seeds of trees from the Juglans genus, native to ancient Persia and now cultivated globally. Walnuts are a staple in many cuisines, including Middle Eastern, Mediterranean, and American cooking, often used in desserts, salads, and savory dishes. Nutritionally, walnuts are rich in healthy fats, primarily omega-3 fatty acids, as well as protein, dietary fiber, and an array of micronutrients such as magnesium, manganese, and copper. A 1-ounce (28-gram) serving of walnuts provides approximately 185 calories, 18 grams of fat, 4 grams of protein, and 2 grams of fiber, making them a nutrient-dense snack or ingredient in meals.
Health Benefits
- Rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports heart health by reducing inflammation and lowering bad cholesterol levels.
- Manganese and copper in walnuts play a key role in bone health and help protect against oxidative stress due to their antioxidant properties.
- Provides dietary fiber, promoting healthy digestion and supporting gut microbiome balance.
- Contains vitamin E and polyphenols, which act as powerful antioxidants to combat free radical damage and support brain health.
- Magnesium is essential in maintaining nerve and muscle function, and walnuts contribute to the body's daily magnesium requirements.
Dietary Considerations
Selection and Storage
Store walnuts in an airtight container in a cool, dark place or refrigerate to preserve freshness and prevent rancidity. For longer storage, freeze in a sealed bag for up to a year.
Common Questions About Chopped walnuts Nutrition
Are chopped walnuts high in protein?
Chopped walnuts contain approximately 4.3 grams of protein per ounce (about 28 grams), making them a decent plant-based source of protein. While they are not as protein-dense as animal products, they provide other key nutrients alongside protein.
Can I eat chopped walnuts on a keto diet?
Yes, chopped walnuts are compatible with a keto diet as they are low in net carbs (around 2 grams per ounce) and high in healthy fats. With approximately 18 grams of fat per ounce, they are ideal for maintaining a high-fat intake on keto.
What are the health benefits of eating chopped walnuts?
Chopped walnuts are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which supports heart and brain health. They also contain antioxidants and are a good source of magnesium, which contributes to bone health and helps regulate blood pressure.
How much chopped walnuts should I eat daily?
A recommended serving size is about 1 ounce (approximately a handful, or 14 halves), which provides around 185 calories. This portion size helps manage calorie intake while benefiting from their nutritional profile.
How do chopped walnuts compare to other nuts nutritionally?
Compared to almonds and cashews, walnuts are higher in omega-3 fatty acids but slightly lower in protein. For example, almonds contain about 6 grams of protein per ounce, while walnuts have 4.3 grams. Walnuts are best for heart health due to their unique fat profile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
