1 serving (28 grams) contains 185 calories, 4.3 grams of protein, 18.5 grams of fat, and 3.9 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 | 15.6 g | 5% | |
| Dietary Fiber | 7.6 g | 27% | |
| Sugars | 2.8 g | ||
| protein | 17.2 g | 34% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 112 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 Walnut meat
Walnut meat, crafted from finely chopped or blended walnuts, is often used as a plant-based, protein-rich substitute for ground meat in various cuisines. Its origins stem from the increasing demand for vegan-friendly and health-conscious food options, although walnuts themselves are native to regions in Central Asia and Southeast Europe. Nutritionally, walnut meat is a powerhouse of healthy fats, particularly omega-3 fatty acids, alongside protein and dietary fiber. A 1-ounce (28g) serving of walnuts provides about 185 calories, 4.3g of protein, 18.5g of fat (predominantly unsaturated), 1.9g of fiber, and essential micronutrients, such as magnesium, phosphorus, and vitamin E. This makes walnut meat not only delicious but also highly nutritious for heart and brain health.
Health Benefits
- Supports heart health due to high levels of alpha-linolenic acid (ALA), an omega-3 fatty acid.
- Promotes brain function with vitamin E and polyphenolic compounds acting as antioxidants.
- Aids digestion with 1.9g of dietary fiber per 1-ounce serving, which supports gut health.
- Helps maintain healthy cholesterol levels with unsaturated fats replacing saturated fats in the diet.
- Provides magnesium (45mg per ounce), which is crucial for muscle and nerve function.
Dietary Considerations
Selection and Storage
Store walnut meat in an airtight container in the refrigerator for up to 3 days or freeze it for longer shelf life. Thaw frozen walnut meat in the refrigerator before use.
Common Questions About Walnut meat Nutrition
Is walnut meat high in protein?
Walnut meat contains approximately 4 grams of protein per ounce, making it a moderate source of plant-based protein. While it isn't as protein-rich as legumes or tofu, it can contribute to your protein intake when combined with other sources.
Can I eat walnut meat on a keto diet?
Yes, walnut meat is compatible with a keto diet. It is low in net carbs, containing approximately 2 grams of net carbohydrates per ounce, and high in healthy fats, making it an excellent addition to keto-friendly meals.
What are the health benefits of walnut meat?
Walnut meat is rich in omega-3 fatty acids, which support brain health and reduce inflammation. It also contains antioxidants like vitamin E and polyphenols, which help protect cells from damage and may reduce the risk of chronic diseases. However, it is calorie-dense, so portion control is important.
How much walnut meat should I eat in one serving?
A typical serving of walnut meat is about 1 ounce (approximately 14 halves), which provides around 185 calories, 18 grams of fat, and 2 grams of fiber. This portion is a balanced way to enjoy its benefits while being mindful of calorie intake.
How does walnut meat compare to other plant-based meats?
Unlike processed plant-based meats, walnut meat is made from whole walnuts blended with spices or other ingredients, making it minimally processed and nutrient-dense. While lower in protein than soy-based alternatives, it offers superior omega-3 fats and antioxidants, ideal for those seeking a wholesome option.
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.
