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 Walnut pieces
Walnuts, native to regions spanning from the Mediterranean to Central Asia, are a versatile nut widely used in global cuisines, from Middle Eastern desserts to European breads and as a snack in the world over. They are nutrient-dense, providing 185 calories per ounce (about 14 halves) and serving as an excellent source of healthy fats, particularly omega-3 fatty acids. Walnuts are also rich in protein, fiber, vitamin E, magnesium, and manganese, making them a valuable inclusion for a wholesome diet. Their rich, earthy flavor and crunchy texture make them an ideal addition to salads, baked goods, and savory dishes.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which help reduce LDL cholesterol and inflammation.
- Promotes brain health with vitamin E and polyphenolic compounds that may reduce oxidative stress.
- Aids digestion as a good source of dietary fiber (2 grams per ounce), supporting gut health.
- Provides antioxidants such as melatonin and polyphenols, which combat free radicals in the body.
- Supports bone health with its magnesium and manganese content, essential for bone structure and density.
Dietary Considerations
Selection and Storage
Store walnut pieces in an airtight container in the refrigerator for up to six months or in the freezer for up to one year to prevent rancidity. Avoid exposure to heat and humidity.
Common Questions About Walnut pieces Nutrition
Are walnut pieces a good source of protein?
Walnut pieces contain about 4.3 grams of protein per 1-ounce serving (approximately 28 grams). While they are not as high in protein as some other nuts like almonds, they still contribute to your daily protein needs and make a nutritious addition to a balanced diet.
Can I eat walnut pieces on a keto diet?
Yes, walnut pieces are suitable for a keto diet as they are low in net carbs, with around 2 grams of net carbs per 1-ounce serving. Their richness in healthy fats, including omega-3 fatty acids, makes them a great option for keto-friendly snacking.
What are the health benefits of walnut pieces?
Walnut pieces are rich in heart-healthy omega-3 fatty acids, antioxidants, and vitamins like Vitamin E and B6. They support brain health, may help reduce inflammation, and contribute to improved heart health by lowering LDL ('bad') cholesterol levels. However, they are calorie-dense, so portion control is important.
What is the recommended serving size for walnut pieces?
The recommended serving size for walnut pieces is 1 ounce, or about 14 halves, which is roughly a small handful. This provides around 185 calories, so it’s a satisfying and nutrient-rich snack without excess calories.
How do walnut pieces compare to almonds in nutrition?
Compared to almonds, walnut pieces have slightly fewer grams of protein (4.3g vs. 6g per 1 ounce), but they are richer in omega-3 fatty acids, which almonds lack. Both nuts are highly nutritious, but walnuts are a better choice for those prioritizing heart and brain health, while almonds may suit those focused on higher protein intake.
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.
