1 serving (30 grams) contains 200 calories, 5.0 grams of protein, 20.0 grams of fat, and 4.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
800 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80 g | 102% | |
| Saturated Fat | 6 g | 30% | |
| 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 | 2.8 mg | 15% | |
| 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 Raw walnuts
Raw walnuts are the edible seeds of the Juglans genus tree, originating from Central Asia and the Mediterranean but widely cultivated globally. A staple in cuisines such as Middle Eastern, European, and Asian, they are versatile ingredients commonly used in salads, baked goods, and snacks. Nutritionally, raw walnuts are rich in healthy fats, predominantly polyunsaturated fats like alpha-linolenic acid (ALA), an omega-3 fatty acid. They also contain protein, fiber, and essential micronutrients like magnesium, copper, and vitamin E. A single one-ounce serving (about 14 halves) provides 185 calories, 18 grams of fat, 4 grams of protein, and 2 grams of fiber, making them a nutrient-dense food choice that supports heart, brain, and digestive health.
Health Benefits
- Rich in omega-3 fatty acids (ALA) which support heart health and reduce inflammation.
- Contains significant amounts of magnesium, which helps maintain normal muscle and nerve function.
- High levels of antioxidants, including vitamin E and polyphenols, which combat oxidative stress and may protect against chronic diseases.
Dietary Considerations
Selection and Storage
Store walnuts in an airtight container in a cool, dry place or refrigerate to extend freshness and prevent rancidity. Freezing is also an option for long-term storage, maintaining their nutritional quality for up to six months.
Common Questions About Raw walnuts Nutrition
Are raw walnuts high in protein?
Raw walnuts contain about 4 grams of protein per ounce (28 grams), making them a moderate source of plant-based protein. They are excellent for boosting protein intake in vegetarian or vegan diets, alongside their healthy fat content.
Can I eat raw walnuts on a keto diet?
Yes, raw walnuts are suitable for a keto diet as they are low in net carbs. One ounce (28 grams) contains about 2 grams of net carbs, 18 grams of fat, and only 4 grams of total carbs, aligning well with the macronutrient profile of keto-friendly foods.
What are the health benefits of eating raw walnuts?
Raw walnuts are rich in omega-3 fatty acids, which support heart and brain health. They also provide antioxidants, magnesium, and vitamin E, which contribute to overall wellness. However, they are calorie-dense, so portion control is important to prevent overeating.
How many raw walnuts should I eat per day?
A recommended serving size of raw walnuts is 1 ounce, which is roughly 14 walnut halves. This portion provides all the nutritional benefits without excessive calorie intake, as 1 ounce contains about 185 calories.
How do raw walnuts compare to roasted walnuts?
Raw walnuts retain their natural nutrients, including healthy oils and antioxidants, while roasted walnuts may lose some nutritional value due to heat exposure. Additionally, roasted versions often have added salt or oils, which can increase sodium and calorie content.
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.
