Walnut Nutrition Facts And Health Benefits

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:

100 grams of walnuts have 654 Kcals(2740 kJ). Most of the calories come from fat.

Carbohydrates:

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:
Sucrose 2.43g
Glucose 0.08g
Fructose 0.09g
Starch 0.06g

Fat:

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

Protein:

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:
Tryptophan 0.17g
Threonine 0.596g
Isoleucine 0.625g
Leucine 1.17g
Lysine 0.424g
Methionine 0.236g
Cystine 0.208g
Phenylalanine 0.711g
Tyrosine 0.406g
Valine 0.753g
Arginine 2.28g
Histidine 0.391g
Alanine 0.696g
Aspartic acid 1.83g
Glutamic acid 2.82g
Glycine 0.816g
Proline 0.706g
Serine 0.934g

Glycemic Index:

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.

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