1 serving (2 grams) contains 26 calories, 0.6 grams of protein, 2.6 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
2476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 247.6 g | 317% | |
| Saturated Fat | 19.0 g | 95% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.5 mg | 0% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 9.5 g | ||
| protein | 57.1 g | 114% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 285.7 mg | 21% | |
| Iron | 9.5 mg | 52% | |
| Potassium | 952.4 mg | 20% | |
* 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 One walnut
The walnut is the edible seed of the Juglans genus tree, believed to have originated from Central Asia, particularly Persia. Valued across global cuisines, walnuts are commonly used in baked goods, salads, sauces, and snacks due to their rich, slightly bitter flavor and crunchy texture. Nutritionally, walnuts are a powerhouse of healthy fats, specifically polyunsaturated fats such as omega-3 fatty acids, as well as protein and dietary fiber. A one-ounce serving (about 14 halves) provides approximately 185 calories, 18 grams of fat, 4 grams of protein, and 2 grams of fiber, along with significant amounts of magnesium, copper, manganese, and antioxidants. They are also a source of vital micronutrients like vitamin B6 and folate. These characteristics make walnuts a nutrient-dense food that can support overall wellness.
Health Benefits
- Promotes heart health due to high levels of omega-3 fatty acids, which help reduce bad cholesterol (LDL) and improve good cholesterol (HDL).
- Supports brain function as walnuts are a rich source of vitamin B6 and antioxidants, which combat oxidative stress and inflammation in the brain.
- Supports bone health through their manganese and magnesium content, both essential for maintaining strong bones.
- May reduce inflammation in the body due to their high antioxidant content, including polyphenols and vitamin E.
- Aids digestion thanks to dietary fiber, which promotes gut health and regulates bowel movements.
Dietary Considerations
Selection and Storage
Store raw walnuts in an airtight container in the refrigerator to preserve their freshness and prevent the natural oils from becoming rancid. For longer storage, keep in the freezer.
Common Questions About One walnut Nutrition
Is one walnut high in protein?
A single walnut contains approximately 0.6 grams of protein. While not significant on its own, walnuts can contribute to your daily protein intake when eaten in larger portions or as part of a mix of nuts and seeds.
Can I eat one walnut on a keto diet?
Yes, walnuts are keto-friendly as they are low in carbs. One walnut contains around 0.2 grams of net carbs, making it an excellent snack option for those following a ketogenic diet.
What are the health benefits of eating one walnut?
A single walnut provides a small amount of healthy fats, specifically omega-3 fatty acids, which support heart and brain health. Additionally, walnuts contain antioxidants and important micronutrients like magnesium and phosphorus.
How many walnuts should I eat per day?
It is recommended to consume 7-10 walnuts per day for health benefits, as this amount provides a good balance of nutrients like omega-3s, fiber, and antioxidants. However, moderation is key, as walnuts are calorie-dense.
How does one walnut compare to other nuts?
Compared to almonds or cashews, walnuts are higher in omega-3 fatty acids but slightly lower in protein and fiber. They are an excellent choice for their unique nutritional profile, particularly for heart health and anti-inflammatory benefits.
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.
