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 | 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
Walnuts are nutrient-dense nuts originating from Persia, traditionally a staple in Middle Eastern and Mediterranean cuisines. They are the seed of the Juglans regia tree and prized for their distinctive brain-like shape and rich, buttery flavor. Nutritionally, walnuts are an excellent source of healthy fats, particularly polyunsaturated fats, with omega-3 alpha-linolenic acid (ALA) being a standout. They are also protein-rich, providing 16.7g of protein per 100g, along with 13.3g of carbohydrates and 6.7g of dietary fiber. Walnuts are low in calcium (66.7mg/100g) and iron (2.3mg/100g) but boast strong antioxidant properties due to vitamin E and polyphenols present in their skin. With 666.7 calories per 100g, walnuts are energy-dense yet highly nutritious, making them a popular choice for snacking or inclusion in various global dishes like salads, desserts, and sauces.
Health Benefits
- Rich in omega-3 fatty acids (2.5g/28g), walnuts support heart health by reducing LDL cholesterol and inflammation.
- A good source of dietary fiber (6.7g/100g), promoting digestive health and regular bowel movements.
- Contains plant-based protein (16.7g/100g), making walnuts suitable for muscle repair and vegetarian/vegan diets.
- High in antioxidants like vitamin E and polyphenols, which help combat oxidative stress and support overall cellular health.
- Includes magnesium (44mg/28g), contributing to bone health and muscle function.
Dietary Considerations
Selection and Storage
Store walnuts in an airtight container in a cool, dark place or refrigerate to maintain freshness and prevent rancidity. Freezing them extends their shelf life up to a year.
Common Questions About Walnut Nutrition
Are walnuts high in protein?
Yes, walnuts are a good source of protein, providing about 16.7 grams of protein per 100 grams. While they are not as protein-dense as meat or legumes, they can contribute to your daily protein needs, particularly in plant-based diets.
Can I eat walnuts on a keto diet?
Yes, walnuts are keto-friendly due to their low carbohydrate content, with only 13.3 grams of total carbs and 6.7 grams of fiber per 100 grams, making the net carbs about 6.6 grams. Their high fat content (66.7 grams per 100 grams) makes them an excellent snack option for a ketogenic diet.
What are the health benefits of walnuts?
Walnuts are rich in healthy unsaturated fats, particularly omega-3 fatty acids, which can support heart and brain health. They are also high in antioxidants and nutrients like magnesium and vitamin E, which may reduce inflammation and improve overall health. However, due to their high-calorie content, portion control is important.
How many walnuts should I eat per day?
A serving size of walnuts is typically about 1 ounce, or 14 shelled halves, which contains approximately 185 calories. This portion provides a good balance of nutrients without exceeding daily calorie or fat limits. Eating 1 to 2 servings per day is generally recommended for most people.
How do walnuts compare to almonds in nutrition?
Both walnuts and almonds are nutrient-dense nuts, but they differ slightly. Walnuts are higher in omega-3 fatty acids, making them better for heart and brain health, while almonds provide more vitamin E. Walnuts have slightly more calories (666 vs. 575 per 100 grams) and fat, but almonds are slightly lower in carbs and higher in protein.
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 Sheets: Omega-3 Fatty AcidsNIH Office of Dietary SupplementsHighlights walnuts as a source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid with health benefits.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Health and Human ServicesOfficial U.S. dietary guidelines recognizing walnuts as part of a healthy dietary pattern for nutrient-dense foods.
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.
