Walnuts

Walnuts – Nutrition Facts (per 100 grams)

Calories: 654 kcal
Protein: 15.2 g
Fat: 65.2 g

• Saturated Fat: 6.1 g
• Monounsaturated Fat: 8.9 g
• Polyunsaturated Fat: 47.2 g
  • Omega-3: 9.1 g
  • Omega-6: 38.1 g
    Carbohydrates: 13.7 g
• Sugars: 2.6 g
• Fiber: 6.7 g
  Cholesterol: 0 mg
  Sodium: 2 mg

Vitamins in Walnuts

• Vitamin A: 20 IU (0% DV)
• Vitamin B1 (Thiamine): 0.3 mg (25% DV)
• Vitamin B2 (Riboflavin): 0.2 mg (15% DV)
• Vitamin B3 (Niacin): 1.1 mg (7% DV)
• Vitamin B5 (Pantothenic Acid): 0.9 mg (18% DV)
• Vitamin B6: 0.5 mg (29% DV)
• Vitamin B9 (Folate): 98 µg (25% DV)
• Vitamin C: 1.3 mg (2% DV)
• Vitamin E: 0.7 mg (5% DV)
• Vitamin K: 2.7 µg (2% DV)

Minerals in Walnuts

• Calcium: 98 mg (10% DV)
• Phosphorus: 346 mg (49% DV)
• Magnesium: 158 mg (40% DV)
• Potassium: 441 mg (9% DV)
• Iron: 2.9 mg (16% DV)
• Zinc: 3.1 mg (28% DV)
• Selenium: 4.9 µg (9% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Walnuts are high in polyunsaturated fats, particularly omega-3 alpha-linolenic acid (ALA), supporting heart and brain health.
• They are a good source of protein and dietary fiber, promoting satiety and aiding digestion.
• Contain significant amounts of magnesium and phosphorus, essential for bone health and energy production.
• Provide folate and vitamin B6, which are crucial for brain function and mood regulation.
• Walnuts are versatile and can be added to baked goods, salads, yogurt, or eaten on their own as a snack.