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 | 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 | 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 Walnuss
Walnuts, or 'Walnuss' in German, originate from ancient Persia but are widely cultivated in regions like the United States, China, and Europe today. They are a versatile ingredient in various cuisines, including German savory dishes, desserts, and bread. Walnuts are nutrient-dense, providing 666 calories per 100g, with a macronutrient composition of 16g protein, 67g fat (mostly healthy unsaturated fats), and 13g carbohydrates. They are also rich in dietary fiber (7g), minerals like calcium (67mg) and iron (2.7mg), and provide significant amounts of polyphenols linked to antioxidant properties. Though they lack vitamins C and D, their high fat content makes them an excellent source of omega-3 fatty acids, essential for cardiovascular health and brain function.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which reduce triglycerides and improve cholesterol balance.
- Enhances brain function due to high polyphenol content and healthy fats, which combat oxidative stress and inflammation in the brain.
- Provides a good source of iron (2.7mg per 100g), aiding oxygen transport and preventing anemia.
Dietary Considerations
Selection and Storage
Store walnuts in an airtight container in a cool, dry place or refrigerate/freezer to prevent spoilage and retain freshness for up to six months.
Common Questions About Walnuss Nutrition
Are walnuts high in protein?
Walnuts contain a moderate amount of protein, providing about 16.7 grams of protein per 100 grams. While they are not as high in protein as some other nuts or legumes, they are a nutritious source of plant-based protein suitable for various diets.
Can I eat walnuts on a keto diet?
Yes, walnuts are compatible with a keto diet due to their high fat content of 66.7 grams per 100 grams and relatively low carbohydrate count of 13.3 grams. With 6.7 grams of fiber, their net carbs are even lower, around 6.6 grams, making them a great keto-friendly snack in moderation.
What are the health benefits of eating walnuts?
Walnuts are rich in omega-3 fatty acids, which support heart and brain health. They are also high in antioxidants, vitamin E, and magnesium, which may help reduce inflammation and improve overall well-being. However, due to their high calorie and fat content, portion control is essential.
How many walnuts should I eat in a day?
A recommended portion size is about 1 ounce (28 grams), which equates to roughly 14 walnut halves. This amount provides 185 calories, 4.3 grams of protein, and 18.5 grams of fat, delivering nutritional benefits without exceeding calorie limits.
How do walnuts compare to almonds?
Walnuts are higher in omega-3 fatty acids and offer a nuttier, softer texture, while almonds are higher in protein (21 grams vs. 16.7 grams per 100 grams) and slightly lower in calories. Both are nutritious with unique benefits, but walnuts stand out for heart health due to their omega-3 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.
