1 serving (28 grams) contains 185 calories, 4.3 grams of protein, 18.5 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74 g | 94% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.4 mg | 0% | |
| Total Carbohydrates | 16 g | 5% | |
| Dietary Fiber | 7.6 g | 27% | |
| Sugars | 4.4 g | ||
| protein | 17.2 g | 34% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| 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 Nueces
Nueces, commonly known as walnuts, are the edible seeds of trees in the Juglans genus. Originally native to regions spanning from the Balkans to Central Asia, walnuts are now cultivated globally and feature prominently in Mediterranean, Middle Eastern, and American cuisines. Walnuts are prized for their dense nutritional profile, being a high-calorie food providing 660 kcal per 100 grams, rich in healthy fats (66% fat content, predominantly unsaturated), protein (15.4%), and dietary fiber (6.8%). They're also a good source of minerals such as calcium and iron, as well as antioxidants. Their versatility makes them suitable for both savory and sweet dishes while offering substantial health benefits when consumed in moderation.
Health Benefits
- Supports heart health due to high levels of unsaturated fats, particularly omega-3 fatty acids, which help lower bad cholesterol (LDL).
- Boosts brain function thanks to vitamin E and polyphenols, which have antioxidant properties that may protect against neurodegenerative diseases.
- Improves bone health as walnuts provide calcium (96.4 mg per 100 g), essential for maintaining strong bones.
- Enhances digestion with dietary fiber (6.8 g per 100 g), promoting gut health and regular bowel movements.
Dietary Considerations
Selection and Storage
Store walnuts in a cool, dry place or refrigerate them in an airtight container to prevent rancidity. For extended freshness, freeze shelled walnuts for up to 6 months.
Common Questions About Nueces Nutrition
Are nueces high in protein?
Nueces (commonly known as walnuts) provide a decent amount of protein, offering approximately 15.4g of protein per 100g. While not as protein-rich as meat or legumes, they are an excellent plant-based protein source, especially for vegetarians and vegans.
Can I eat nueces on a keto diet?
Yes, nueces are suitable for a keto diet as they are low in net carbs, with only 14.3g of carbohydrates per 100g, 6.8g of which is fiber. Their high fat content (66g per 100g) makes them an excellent fit for the macronutrient profile of a ketogenic diet.
What are the health benefits of eating nueces?
Nueces are rich in healthy fats, particularly omega-3 fatty acids, which are beneficial for heart and brain health. They also contain fiber and antioxidants, which support digestion and help combat oxidative stress. However, due to their high calorie density (about 661 calories per 100g), portion control is important.
How many nueces should I eat per day?
A recommended serving size is about 28g (1 ounce) or roughly 14 walnut halves. This provides about 185 calories, 4.3g of protein, and 18.5g of healthy fats. Eating this amount daily can provide health benefits without overconsuming calories or fat.
How do nueces compare to other nuts like almonds?
Compared to almonds, nueces have a higher fat content (66g vs. 50g per 100g) and more omega-3 fatty acids, making them particularly good for heart health. However, almonds have more protein (21g vs. 15.4g per 100g) and a slightly lower calorie count, making them a better choice for those focusing on protein intake or calorie control.
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.
