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 | 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 Walnut halves
Walnut halves are the edible seeds of the Juglans regia tree, native to regions of Central Asia and the Mediterranean. Popular in Western, Middle Eastern, and Asian cuisines, walnuts are prized for their rich, nutty flavor and versatility in both sweet and savory dishes. Nutritionally, walnuts are an excellent source of healthy fats, particularly omega-3 fatty acids, as well as protein, dietary fiber, magnesium, and antioxidants. A standard 1-ounce serving (about 28 grams) provides approximately 185 calories, 18 grams of fat (primarily unsaturated), 4 grams of protein, and 2 grams of fiber, making it a nutrient-dense snack or culinary ingredient.
Health Benefits
- Promotes heart health due to their high omega-3 fatty acid content, specifically alpha-linolenic acid (ALA), which supports cardiovascular function.
- Supports brain health as walnuts contain polyphenols and vitamin E, which may combat oxidative stress.
- Improves gut health by providing prebiotic fiber that supports a healthy gut microbiome.
- Aids in reducing inflammation with antioxidants like ellagic acid and melatonin.
- Provides key minerals such as magnesium and manganese, essential for bone health and metabolic functions.
Dietary Considerations
Selection and Storage
Store walnut halves in an airtight container in a cool, dry place or refrigerate them to preserve freshness and prevent rancidity. Freezing can further extend shelf life.
Common Questions About Walnut halves Nutrition
Are walnut halves high in protein?
Walnut halves provide a moderate amount of protein, with about 4 grams of protein per 1-ounce (28-gram) serving. While they are not as high in protein as other nuts like almonds, they are an excellent source of healthy fats and nutrients, making them a great addition to a balanced diet.
Can I eat walnut halves on a keto diet?
Yes, walnut halves are suitable for a keto diet as they are low in carbohydrates, containing only about 2 grams of net carbs per 1-ounce serving. They are also rich in healthy fats, which can help meet your daily fat requirements on a ketogenic diet.
What are the health benefits of walnut halves?
Walnut halves are packed with omega-3 fatty acids, which support heart and brain health. They are also high in antioxidants, including vitamin E and polyphenols, which fight inflammation and oxidative stress. Additionally, walnuts may contribute to improved cholesterol levels and better brain function.
How many walnut halves should I eat in a day?
A healthy serving size for walnut halves is about 1 ounce, or 14 halves. This portion provides approximately 185 calories, 18 grams of fat, and 2 grams of fiber. Eating a small handful daily can offer health benefits without excessive calorie intake, but portion size should align with your overall dietary goals.
How do walnut halves compare to almond halves nutritionally?
Both walnuts and almonds are nutrient-dense, but they differ slightly. Walnuts are higher in omega-3 fatty acids and polyunsaturated fats, while almonds contain more vitamin E and slightly more protein, with 6 grams per ounce versus walnuts' 4 grams. Depending on your health goals, either nut can be a great addition to your diet.
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.
- Dietary Supplement Fact Sheet: Vitamin ENIH Office of Dietary SupplementsDetails the importance of Vitamin E, a key nutrient found in walnuts, for health and nutrition.
- Health benefits of walnut consumptionJournal of NutritionPeer-reviewed article discussing the heart-healthy benefits of omega-3 fatty acids and antioxidants in walnuts.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesRecommends nuts, including walnuts, as part of a healthy dietary pattern for nutrient density and heart health.
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.
