Walnuts are sources of healthy fats and are high in omega-3. The walnut's scientific name is 'Genus Juglans'. Walnuts are used commercially for making energy bars, cereals, and walnut butter.
Raw Walnut Nutrition Facts
Here below table shows raw walnut nutrition facts for 100g. Calories from Fat 585 * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount per serving
% Daily Value*
Total Fat 65g
Saturated Fat 6g
Trans Fat 0g
Total Carbohydrate 14g
Dietary Fiber 7g
100 grams of walnut holds 654 Kcals, 65 grams of fat, 14 grams of carbohydrate (7 grams of fiber and 3 grams of sugar), and 15 grams of protein.
There is no cholesterol or trans fat in the walnuts. It contains 2 mg of sodium.
Calories from Fat 585
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
100 grams of walnuts have 654 Kcals(2740 kJ). Most of the calories come from fat.
A 100-gram of walnut has 14 grams of carbohydrates, 7 grams of fiber, and 3 grams of natural sugar. In 100 grams of walnuts, Net carbs(Total Carbs-Fiber) should be 7 grams.
3 grams of sugar include:
Walnuts are an ideal source of healthy fats. 100 grams of walnuts have 65 grams of fat. 6 grams of saturated fats, and the rest are unsaturated fats.
100 gram of walnuts holds below unsaturated fatty acids:
Monounsaturated fatty acids - 9 grams
Polyunsaturated fatty acids - 47 grams
It is also a good source of protein.
100 grams of raw walnuts have 15 grams of protein.
100 grams of walnuts hold below amino acids:
Aspartic acid 1.83g
Glutamic acid 2.82g
The glycemic index of walnuts is 15. Its low glycemic index makes it the ideal snack for diabetic persons.
Vitamins And Minerals In Walnuts
100 grams of walnuts can have Vitamin C(1.44%), Vitamin A(0.11%), Vitamin E(4.67%) and Vitamin K(2.25%) of your RDA(Recommended Dietary Allowances).
Vitamin C helps in wound healing, Vitamin A needed for cell growth and development, Vitamin E keeps healthy skin-eyes, and Vitamin K is necessary for blood clotting and healthy bones.
Walnuts carry a fair amount of B vitamins too. 100 grams of walnuts can have Vitamin B1(thiamin) 28%, Vitamin B2(riboflavin) 11%, Vitamin B3(niacin) 7%, Vitamin B6(pyridoxine) 41%, and Vitamin B9(folate) 25% of your RDA(Recommended Dietary Allowances). B vitamins may relieve stress.
Minerals are also required for body functioning. Let's check its percentage value.
100 grams of walnuts can provide Calcium at 8%, Phosphorus 9%, Potassium 22%, Iron 33%, Magnesium 38%, Zinc 28%, Copper 177% and Manganese 148% of your RDA(Recommended Dietary Allowances).
Calcium strengthens our bones; Phosphorus helps the body make ATP; Potassium regulates fluid balance; Iron supports good energy levels; Magnesium supports muscle and nerve function and energy production.
Zinc helps your immune system and metabolism function; Copper helps your body make red blood cells and keeps nerve cells and your immune system healthy.; Manganese helps the body to create connective tissue, bones, and blood clotting factors.
Benefits of walnuts
Walnut benefits for hair:
Walnuts have oleic acid(Omega-9) and linolenic acid(Omega-6) that will benefit hair growth. Oleic acid nourishes and moisturizes hair and control water loss in the hair. Linolenic acid promotes hair growth and controls hair loss.
Walnut benefits for the brain:
The walnut's shape is similar to the brain. Much research has proven that walnuts will improve cognitive functions. Daily consumption of walnuts has a good memory and better cognitive conditions than others who don't eat them. It will also reduce the risk of cardiovascular disease, type 2 diabetes, and depression.
Walnut benefits for health:
Daily eating of walnuts can improve the cholesterol profile in the body. That will improve heart health and keeps the heart healthy. It will lower bad cholesterol and raise good cholesterol in the body.
Comment down your suggestions and queries in the comment section. We will love to hear from you.
Frequently Asked Questions
One ounce(28.35) of walnuts contains 2.5 grams of omega-3 fatty acids.
We recommend eating atleast 4 walnuts a day for better health benefits. You can consume 4-22 walnuts a day. Eat it according to your macro.
Daily eating a handful of walnuts can lower bad(LDL) cholesterol and increase good(HDL) cholesterol. It keeps the heart healthy.