In this post & video I am going to analyse the nutrition facts of walnuts & explain some of their health benefits.
In the year of 2020 China was the largest producer of walnuts followed by the USA & Iran.
Contents
Nutritional profile | Water | Carbohydrates | Fat, cholesterol & Protein | Vitamins, minerals & health benefits | Conclusion |
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Prashanth Reddy Cheruku
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I created this platform with a mission: to educate people worldwide about Food Science, Nutrition & Preventive Healthcare. Our ultimate goal is to enhance both lifespan and healthspan—not just for people, but for PETS too!
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I am a qualified Food Engineer & Sports Nutritionist with over 13 years of research & content creation experience. My academic background includes:
🎓 Master of Technology in Food Process Engineering
📍 Indian Institute of Technology (IIT) Kharagpur
Nutritional profile of Walnuts
| Percentage | 1 Ounce (28.35 g) 14 halves | |
| Water | 4.07% | 1.15 g |
| Carbohydrates | 13.7% | 3.88 g |
| Dietary fibre | 6.7% | 1.9 g |
| Sugars | 2.61% | 0.74 g |
| Total Fat | 65.2% | 18.5 g |
| Cholesterol | – | 0 mg |
| Protein | 15.2% | 4.31 g |
| Energy | – | 185 Cal/ 777 kJ |
Water
Like most other nuts walnuts also contain very less amount of water. They are energy dense nuts packed with nutrients.
Carbohydrates
13.7% of their weight is carbohydrate content.
Walnuts are good sources of dietary fibre. 6.7% of the total weight of these nuts is taken up by fibre. An ounce which is about 14 halves of walnuts provides about 2 g of dietary fibre.
These nuts contain little sugars at just 2.6%.
Fat, cholesterol & Protein
Walnuts contain a huge amount of fat. About two-thirds of their total weight is fat. This is the major reason why these nuts contain a lot of energy. An ounce provides 18.5 g of fat. Fortunately, these nuts contain omega-3 fatty acids which are very beneficial for your heart health.
Many people associate high fat content with high cholesterol. But walnuts do not contain any cholesterol at all. In fact, these nuts may help in reducing your total & LDL cholesterol i.e. bad cholesterol.
Walnuts contain very good amount of protein. About 15% of their total weight is taken up by this essential nutrient. An ounce of these nuts provides 4.3 g of protein.
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Energy
An ounce of these nuts provides 185 Cal or 777 kJ of energy. This is quite a huge amount for that quantity when compared to other food groups.
Vitamins, minerals & Health benefits
Walnuts are moderately good sources of a few B-vitamins. Vitamin B6, thiamine & folate are present in these nuts.
Vitamin B6 helps our body in making antibodies that fight with infections. It also helps in making haemoglobin and maintaining nerve function.
Thiamine helps convert the food we eat into energy. It is also important for the growth, development & the functioning of cells in our body.
Folate is a vital nutrient especially during the pre-pregnancy & the early stages of pregnancy.
Walnuts are excellent sources of copper & manganese.
Copper works with iron in forming red blood cells. It also helps in iron absorption.
Manganese helps in bone formation, immune response and as a cofactor for many enzymes in our body.
These nuts are also moderately good sources of other essential minerals such as magnesium, zinc & phosphorus.
Magnesium also plays a vital role in regulating blood pressure, blood glucose and heartbeat.
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Conclusion
- Walnuts are very high energy foods loaded with healthy fats.
- They are also very good sources of protein. Even the dietary fibre quantity of these nuts is quite good.
- Walnuts are excellent sources of essential minerals copper & manganese.
- On the other hand, many vitamins such as A, C, D, E, K, many B vitamins and even some minerals are missing in these nuts.
- I would suggest you to regularly eat these nuts but not more than an ounce i.e. 28.35 g which is about 14 halves of walnuts.
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